Nutrition is the key to fitness, whether your goal is fat loss or healthy weight gain. Here are two balanced Indian diet plans – one vegetarian and one non-vegetarian – with simple recipes.
Fat Loss Diet Plan (1,600–1,800 kcal)
Vegetarian:
Breakfast: Moong dal chilla (2–3) with green chutney
Recipe: Soak moong dal overnight, grind, add green chili & salt, cook on a non-stick pan.
Mid-Morning: 1 apple + 10 almonds
Lunch: 1 cup brown rice + 1 cup dal + 1 cup mixed veg sabzi + cucumber salad
Evening Snack: Sprout salad
Recipe: Mix boiled sprouts, onion, tomato, cucumber, lemon juice, and salt.
Dinner: Grilled paneer (100g) + sautéed vegetables + 1 chapati.
Non-Vegetarian:
Breakfast: 2 boiled eggs + vegetable upma
Mid-Morning: 1 banana + handful of nuts
Lunch: 1 cup brown rice + chicken curry (100g) + sautéed vegetables
Evening Snack: Boiled egg whites or chicken tikka (50g)
Dinner: Grilled fish (100g) + stir-fried vegetables + 1 chapati
Weight Gain Diet Plan (2,400–2,800 kcal)
Vegetarian:
Breakfast: Vegetable oats/poha + banana smoothie with milk & peanut butter
Mid-Morning: Nuts + 1 glass full-fat milk
Lunch: 2 chapatis + 1 cup rice + dal + paneer curry + vegetable sabzi
Evening Snack: Peanut butter toast or chickpea chaat
Pre-Workout: Banana + protein shake
Dinner: 2 chapatis + paneer curry + brown rice + salad.
Non-Vegetarian:
Breakfast: 2 boiled eggs + vegetable oats + 1 banana
Mid-Morning: Handful of nuts + 1 glass milk
Lunch: 2 chapatis + rice + chicken/fish curry + vegetable sabzi
Evening Snack: Egg sandwich or chicken tikka
Pre-Workout: Banana + whey protein shake
Dinner: Grilled fish/chicken (150g) + 2 chapatis + sautéed vegetables
Quick Recipe Ideas:
1. Sprout Salad: Boiled sprouts + tomato + cucumber + lemon + salt
2. Paneer Stir-Fry: Paneer cubes + bell peppers + onion + spices
3. Banana Smoothie: Banana + milk + peanut butter + honey
4. Chicken Tikka: Marinate chicken in yogurt, spices, grill for 15 mins
✅ Conclusion
Vegetarians can rely on paneer, dal, and sprouts for protein, while non-vegetarians can add eggs, chicken, and fish. Both plans keep meals Indian, tasty, and easy to prepare, ensuring fitness goals are achieved naturally.
✅ Balanced, Indian, practical, and adaptable for fat loss or weight gain.
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