Vegetarian Weight Loss Meal Plan (South Indian Style)
Morning (Empty Stomach)
- Jeera water (soak 1 tsp jeera overnight, boil in morning, drink warm)
- Warm lemon water with 1 tsp soaked chia seeds (soak 30 mins before)
- Methi water (optional; soak 1 tsp fenugreek seeds overnight)
Breakfast (7:30-9:00 AM)
- Oats porridge (cook oats in water/milk, add fruits, no sugar)
- Vegetable upma (semolina + vegetables, less oil)
- Moong dal chilla or pesarattu (green gram batter pancake)
- Poha with veggies (flattened rice cooked with mustard, onion, carrot)
- 2 idlis + sambar (avoid coconut chutney or use less)
- 1 dosa + chutney (use very little oil)
- Vegetable oats khichdi (oats + moong dal + vegetables)
Mid-Morning Snack (10:30-11:30 AM)
- 1 fruit (apple, orange, papaya, guava)
- Coconut water (hydrating)
- Sprouts salad (green gram/black chana with onion, lemon, cucumber)
Lunch (12:30-2:00 PM)
- 1 small bowl rice + sambar + sabzi + salad
- Brown rice + curd + vegetable palya
- 2 phulka rotis + dal + sabzi + cucumber salad
- Ragi mudde + sambar + green leafy palya
Evening Snack (4:00-5:30 PM)
- Green tea or herbal tea (no sugar)
- Buttermilk with curry leaves (no salt)
- Roasted chana / peanuts (small handful)
- Boiled sweet corn or makhana (no butter)
Vegetarian Weight Loss Meal Plan (South Indian Style)
- Vegetable sticks or 1 fruit
Dinner (6:30-8:00 PM)
- Vegetable oats khichdi
- Moong dal + sabzi (no rice)
- Ragi porridge (ragi + water + buttermilk + jeera)
- Vegetable soup + salad
- 2 small phulka rotis + sabzi
- 1 dosa + chutney (light dinner option)
Before Bed (9:00 PM, optional)
- Warm water with cinnamon stick
- Warm turmeric milk (once/twice a week)
