7 DAYS GRILLED
DIET PLAN FOR WEIGHT LOSS
(Non Veg)
1600 - 1800 Cals
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INTRODUCTION
The food you eat can affect your health
and to eat healthier food, you may need
to change some of your daily habits. It's
best to set small goals and change your
habits a little bit at a time. Over time,
small changes can make a big
difference in your health
A healthy diet is good for overall health.
It also can help you reach a healthy
weight and stay there.
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BREAKFAST-8 AM
Approx. 300-400 Cals
DAY 01
Milk Tea 1 Cup •
Omlette (2 Egg plain) •
2 slice of brown bread •
DAY 02
• Milk Tea 1 Cup no sugar
• Omlette (1 Egg, Mushroom
and Onion)
• 2 Slice of Brown Bread
DAY 03
Milk Tea 1 Cup no sugar •
2 Slice of multigrain toast •
1 sunny side up Egg Omlette •
DAY 04
• Black Tea/Coffee 1 Cup
• 2 French toast
DAY 05
Milk Tea no sugar / 1 Black Tea •
2 Slices of grilled multigrain toast •
with a slice of low-fat cheese
DAY 06
• Black Tea 1 Cup no sugar
• 1 Egg roll/sandwich
DAY 07
Black Tea 1 Cup no sugar •
sausage roll •
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MID MORNING SNACK-11 AM
Approx. 75 Cals
DAY 01
1 Cup Yogurt •
DAY 02
• Sprouts or roasted
gram (10gms)
DAY 03
1 Cup Strawberries •
DAY 04
• Apple
DAY 05
½ Cup flaxseeds •
DAY 06
• 5 to 6 Almonds
DAY 07
5-6 Walnuts •
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(Please have it with Vegetable Salad no
LUNCH-1 PM dressing or vegetable Soup and 1
multigrain khuboos or 1 small
portion boiled rice)
Approx. 400-500 Cals
DAY 01
3 chicken grilled leg piece •
or 6 bacon meat grilled piece
DAY 02
• Quarter chicken grilled with
lemon and pepper
or 4 smoked ribs
DAY 03
3 barbequed chicken wings •
or 3 barbequed ribs
DAY 04
• 150 g chicken or
meat sausage grilled
DAY 05
Grilled chicken salad with •
vinaigrette dressing or
150 g grilled meat steak
DAY 06
• Chicken or meat kebabs
less than 150 g
DAY 07
150 g tandoori grilled chicken •
or meat skewers
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EVENING SNACK 5 PM
Approx. 75 Cals
DAY 01
Apple •
DAY 02
• Oats with desired
vegetables (excluding potato)
DAY 03
Apple •
DAY 04
• Pear
DAY 05
Apple •
DAY 06
• Oats with desired
vegetables (excluding potato)
DAY 07
Pear •
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(Please have it with Vegetable Salad
DINNER 7 PM no dressing or vegetable Soup and 1
multigrain khuboos or 1 small
portion boiled rice)
Approx. 400-500 Cals
DAY 01
150 g grilled chicken thighs •
DAY 02
• 4 pieces grilled lemon
chicken with spinach or
1 piece lean meat grilled
with lemon and spinach
DAY 03
150 g chicken or lean meat •
skewers with satay sauce
DAY 04
• 3 barbequed chicken wings
or 2 barbequed lean meat
DAY 05
4 grilled chicken drumsticks •
or 5 grilled lean meat strips
DAY 06
• 1 grilled chicken salad with
vinaigrette dressing
DAY 07
1 yogurt marinated grilled •
chicken breast piece or
lean meat piece 100 g
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BED TIME 9-10 PM
Approx. 50 Cals
DAY 01
• Drink a cup of warm milk
(skimmed) with no sugar
DAY 02
Drink a cup of warm milk •
(skimmed) with no sugar
DAY 03
• Drink a cup of warm milk
(skimmed) with no sugar
DAY 04
Drink a cup of warm milk •
(skimmed) with no sugar
DAY 05
• Drink a cup of warm milk
(skimmed) with no sugar
DAY 06
Drink a cup of warm milk •
(skimmed) with no sugar
DAY 07
• Drink a cup of warm milk
(skimmed) with no sugar
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BUILD HEALTHY
EATING HABITS
• Reduce the number of calories you eat daily.
Eat smaller portions
• Follow the dietary guidelines above
• Decrease the amount spent in sedentary
activities, especially watching television. Use
your free time working on hobbies or
engaging in fun activities
• Eliminate all sugar drink from your diet. You
can drink 100% fruit juice, unsweetened, but
limit servings to one or two a day. Drink
more water.
• Eat slowly and mindfully
• Stick to one serving
Set your health goals and stick it on the
fridge to remind yourself to do your best
everyday and keep going
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