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Sample menus for weight loss diets

There is no instant solution to lose weight. A healthy weight loss is by restricting your calorie consumption and increasing your physical activity.

I hope these sample menus will help you to reach your target weight. These menus are calculated for your quick reference.

It is important to note that the values will change according to the fat used in the preparation. These menus are calculated considering 20 ml of oil is used for cooking per day.

Sample menu for 1250 - 1300 kcal weight loss diet


Diet plan A Diet plan B
Early Morning Tea with 1/2 tsp. sugar 1 cup Tea with 1/2 tsp. sugar 1 cup
Breakfast Oats - 2 tbsp.
Skim milk - 1 cup
Orange - 1no
Skim milk - 1 cup
Whole wheat bread- 1 slice
Egg -1 no
Mosambi- 1no
Lunch Whole wheat chapathi - 2nos
Ladies finger sabji - 1 cup
Moong dhal - 1cup
Salad - A good helping
Butter milk- 1 glass
Rice - 1 1/2 cup
Tinda sabji - 1 cup
Fish curry - 1 piece with gravy
Salad - A good helping
Butter milk- 1 glass
Mid evening Tea with 1/2 tsp. sugar - 1 cup Tea with 1/2 tsp. sugar - 1 cup
Dinner Tomato soup - 1 bowl
"Sprouts bhel"
Moth beans sprouts-1 1/2 cup
Raw vegetables- 1cup
Chicken clear soup- 1 bowl
Chapathi- 1no
Brinjal sabji- 1 cup
Salad - A good helping

Salad can include raw cabbage, carrot, cucumber, tomato, radish, and onion.

Caloric value of 100 gms of fruits

Fruits Energy
Apple 59kcal
Apricot fresh 53kcal
Avocado pear 215kcal
Banana ripe 116kcal
Red cherries 64kcal
Blue grapes 58kcal
Green grapes 71kcal
Mosambi 43kcal
Orange 48kcal
Mango ripe 74kcal
Water melon 16kcal
Musk melon 17kcal
Papaya ripe 32kcal
Pine apple 46kcal
Straw berry 44kcal

Sample menu for 1400- 1500 kcal weight loss diet


Diet plan A Diet plan B
Early Morning Tea with 1/2 tsp. Sugar 1 cup Tea with 1/2 tsp. Sugar 1 cup
Breakfast Idli - 2nos
Sambhar- 1/2 cup
Skim milk - 1 cup
Papaya - 1 bowl

Vegetable sandwich- 2 slices
Skim milk- 1 cup
Lunch Lentil soup- 1 bowl
Chapathi - 2nos
Palak paneer- 1 1/2 cup
Salad - A good helping
Mixed Vegetable Soup- 1 bowl
Rice - 1 cup
Channa - 1cup
Salad - A good helping
Butter milk- 1 glass
Mid evening Tea with 1/2 tsp. Sugar 1 cup
Mosambi - 1no
Tea with 1/2 tsp. Sugar 1 cup
Water melon- 1 bowl
Dinner Chicken and vegetable in tomato puree - 1 piece chicken
and 1 cup vegetables
Brown bread - 2 slice
Salad - A good helping
Chapathi - 2
French beans sabji - 1 cup
Arhar dhal - 1 cup
Salad - A good helping
Apple - 1no

Image: Flickr/creativecommons quotablekidney

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