Diet Plan:

1. Breakfast (6:00 am - 7:00 am):

• 1 cup of green tea
• 1 bowl of mixed fruit salad (apple, papaya, and pomegranate)
• 1 small bowl of vegetable upma or poha or oats with vegetables
2. Mid-morning Snack (10:30 am - 11:00 am):
• 1 small bowl of mixed sprouts or roasted chana (chickpeas)
• 1 fruit like orange or guava or pear
3. Lunch (1:00 pm - 2:00 pm):
• 1 small bowl of brown rice or quinoa or whole wheat roti or phulka
• 1 small bowl of dal or lentils (like moong dal or chana dal)
• 1 small bowl of vegetable curry (like mixed vegetable curry, lauki or bottle gourd curry, or palak paneer)
4. Mid-afternoon Snack (4:00 pm - 4:30 pm):
• 1 cup of green tea
• 1 small bowl of roasted chana or mixed nuts
5. Dinner (7:00 pm - 8:00 pm):
• 1 small bowl of soup (like tomato soup or vegetable soup)
• 1 small bowl of grilled vegetables (like bell peppers, zucchini, and eggplant)
• 1 small bowl of salad (like cucumber, tomato, and lettuce)
6. Before bedtime (9:30 pm - 10:00 pm):
• 1 cup of warm milk
Meal 1 (7:30-8:00 am)

• 1 cup of oatmeal cooked with 1 cup of unsweetened almond milk, topped with 1 small sliced banana and 1
tablespoon of chopped walnuts.
• 1 cup of green tea

Meal 2 (10:30-11:00 am)

• 1 medium apple
• 10-12 raw almonds

Meal 3 (1:00-1:30 pm)

• 1 cup of brown rice

• 1/2 cup of kidney beans or chickpeas
• 1 cup of mixed vegetables, such as broccoli, cauliflower, and carrots, lightly sautéed in olive oil and seasoned
with spices like cumin and coriander.
• 1 small bowl of low-fat curd (plain yogurt)
• 1 small bowl of salad with cucumber, tomato, and lettuce

Meal 4 (4:00-4:30 pm)

• 1 small bowl of mixed fruits, such as berries, papaya, and kiwi

• 1 cup of green tea
Meal 5 (7:00-7:30 pm)

• 1 cup of quinoa or whole wheat pasta, topped with tomato sauce and sautéed vegetables such as zucchini,
mushroom, and bell peppers.
• 1 small bowl of salad with cucumber, tomato, and lettuce

Meal 6 (9:30-10:00 pm)

• 1 cup of warm low-fat milk

• 1 small banana
Monday

Time Meal Calories

7:00 am Warm water with lemon juice 0

8:00 am Vegetable omelet with whole-grain bread and a glass of milk 400

11:00 am Apple 50

1:00 pm Brown rice, mixed vegetables, dal, and curd 500

4:00 pm Roasted chickpeas or makhana 150

 Time Meal Calories

7:00 pm Salad, stir-fried vegetables with whole wheat chapatis and curd 400

9:00 pm Milk 100

Total Calories 1600

Tuesday

Time Meal Calories

7:00 am Warm water with lemon juice 0

 Time Meal Calories

8:00 am Oatmeal with almonds and raisins and a glass of milk 400

11:00 am Orange 50

1:00 pm Rajma chawal, mixed vegetables, and curd 500

4:00 pm Fruit yogurt 150

7:00 pm Vegetable curry with whole wheat chapatis and curd 400
 Time Meal Calories

9:00 pm Milk 100

Total Calories 1600

Wednesday

Time Meal Calories

7:00 am Warm water with lemon juice 0

8:00 am Dosa with chutney and sambar and a glass of buttermilk 400
 Time Meal Calories

11:00 am Pear 50

1:00 pm Vegetable biryani with raita 500

4:00 pm Roasted peanuts or chana 150

7:00 pm Tofu curry with brown rice and curd 400

9:00 pm Milk 100

 Time Meal Calories

Total Calories 1600

Thursday

Time Meal Calories

7:00 am Warm water with lemon juice 0

8:00 am Paratha with curd and a glass of lassi 400

11:00 am Guava 50
 Time Meal Calories

1:00 pm Chickpea curry with brown rice and raita 500

4:00 pm Fruit smoothie 150

7:00 pm Paneer tikka with whole wheat chapatis and curd 400

9:00 pm Milk 100

Total Calories 1600

Day 1:

Meal Time Calories Nutrients

Breakfast 7:30 AM 300 15g protein, 40g carbs, 10g fat

2 Paranthas, 1 cup curd, 1 cup cucumber, 1 cup tea without sugar

Mid-Morning Snack 10:30 AM 100 5g protein, 10g carbs, 5g fat

1 medium-sized Apple

Lunch 1:00 PM 400 15g protein, 50g carbs, 15g fat

 Meal Time Calories Nutrients

2 Rotis, 1 cup Rajma, 1 cup Vegetable salad, 1 cup Buttermilk

Evening Snack 4:00 PM 100 5g protein, 10g carbs, 5g fat

1 cup Masala Chai with 2 Marie Gold biscuits

Dinner 7:00 PM 300 15g protein, 30g carbs, 10g fat

1 cup Paneer bhurji, 1 cup Raita, 1 cup vegetable salad

Bedtime Snack 10:00 PM 50 2g protein, 5g carbs, 2g fat

 Meal Time Calories Nutrients

1 cup Milk

Total Calories: 1250

Day 2:

Meal Time Calories Nutrients

Breakfast 7:30 AM 300 15g protein, 40g carbs, 10g fat

2 Idlis with Sambar and Coconut Chutney, 1 cup Tea without sugar
 Meal Time Calories Nutrients

Mid-Morning Snack 10:30 AM 100 5g protein, 10g carbs, 5g fat

1 Banana

Lunch 1:00 PM 400 15g protein, 50g carbs, 15g fat

2 Rotis, 1 cup Chana Masala, 1 cup Vegetable salad, 1 cup Buttermilk

Evening Snack 4:00 PM 100 5g protein, 10g carbs, 5g fat

1 cup Masala Chai with 2 Marie Gold biscuits

 Meal Time Calories Nutrients

Dinner 7:00 PM 300 15g protein, 30g carbs, 10g fat

1 cup Paneer Makhani, 2 Rotis, 1 cup Raita

Bedtime Snack 10:00 PM 50 2g protein, 5g carbs, 2g fat

1 cup Milk

Total Calories: 1250

Day 3:
 Meal Time Calories Nutrients

Breakfast 7:30 AM 300 15g protein, 40g carbs, 10g fat

2 Aloo Paranthas, 1 cup curd, 1 cup cucumber, 1 cup tea without sugar

Mid
Sure, I can help you create a diet plan for a Punjabi Indian male who is a vegetarian and does not eat eggs. Based on
the information you provided, the target weight is 70 KG, and the current weight is 78 KG. The person is 5 feet 7
inches tall and 42 years old.

To create a diet plan, I'll assume a daily calorie intake of 1,500 calories per day. This calorie level is below the
recommended daily intake for an adult male but should facilitate a safe and healthy rate of weight loss to reach the
target weight of 70 KG in about 8 weeks.

I'll create a spreadsheet with a diet plan for one week, including breakfast, lunch, dinner, and snacks. Please note that
this plan is a general guide, and it is recommended to consult a qualified nutritionist or doctor before starting any
weight loss program.

Here's a sample diet plan for one week:

Day Breakfast Lunch Dinner Snacks

1 cup of milk, 1 whole 1 cup of dal, 1 cup of 2 rotis, 1 cup of mixed

Monday wheat toast rice vegetables 1 apple, 10 almonds
 Day Breakfast Lunch Dinner Snacks

1 cup of vegetable curry, 1 orange, 1/2 cup of

Tuesday 1 cup of yogurt, 1 banana 1 roti 1 cup of rice, 1 cup of lentils peanuts

1 cup of green tea, 2 1 cup of mixed 1 cup of brown rice, 1 cup of 1 pear, 1/2 cup of
Wednesday digestive biscuits vegetable curry, 1 roti dal sunflower seeds

1 cup of milk, 1 whole 1 cup of paneer curry, 1 1 cup of brown rice, 1 cup of 1 guava, 1/2 cup of
Thursday wheat toast roti mixed vegetables walnuts

1 cup of chana masala, 1 1 cup of brown rice, 1 cup of 1 banana, 1/2 cup of
Friday 1 cup of yogurt, 1 apple roti spinach cashews
 Day Breakfast Lunch Dinner Snacks

1 cup of green tea, 2 1 cup of mixed 1 orange, 1/2 cup of

Saturday digestive biscuits vegetable curry, 1 roti 1 cup of dal, 1 cup of quinoa pistachios

1 cup of milk, 1 whole 1 cup of brown rice, 1 cup of

Sunday wheat toast 1 cup of rajma, 1 roti mixed vegetables 1 apple, 10 almonds

The suggested time of eating is to have breakfast within 30 minutes of waking up, lunch around midday, dinner
around 7-8 PM, and snacks in between meals. It is essential to drink plenty of water throughout the day, at least 8-10
glasses of water.

I hope this diet plan will help you achieve your weight loss goals. Remember to monitor your progress regularly and
adjust the plan if needed. Good luck!