Tired of standing in the kitchen and thinking the same thing every day, ‘ab kya banaun?’. What should I cook that can help me lose fat? 7 day Indian meal prep guide for fat loss could be the best solution for you.
A few years back, I was in the same position. Later, everything changed when I got to know about the concept of a meal prep guide for fat loss.
You will be surprised to know that a study from the International Journal Of Behavioral Nutrition and Physical Activity states that people who plan and prep their daily meals are more likely to eat better and lose weight.
Do you think that meal prep is another time consuming activity? You must have heard that if you want your day to be productive, you should plan your day. In the same way, if you want your 7 day diet plan for weight loss to be effective, you need to plan your meal preparation too.
Don’t worry. In this blog, we are providing you with every bit and piece on how to prepare meals for your fat loss journey and see effective results. Before that, we will have an understanding of fat loss and the benefits of meal planning. So, are you ready? Let’s get started!
Fat Loss, Is It About Starving?
Do you also have this thought process that if you skip a meal, it will help you lose fat? We need to change that because it is not true.
The truth is, fat loss only happens when you are burning more calories than you eat, and not by starving yourself. In fact, when you go in starving mode, your metabolism slows down, and you are moody, tired, and hungry all the time.
This leads to binge eating, and then you say, ‘ye kya ho raha hai, I am not losing any fat’.
So, What Should Be My Goal?
Your goal should be to eat balanced meals that can keep you full and provide energy within your calorie needs. And this is where meal planning and ghar ka khana come into the picture.
Essentials Before You Start Meal Prepping
Before planning your meal, you need to set up your things right in the kitchen. Moreover, this will make your preparation easier and hassle free.
Basic Equipment That You Need
- Air tight glass or BPA free containers in different sizes for chutney, snacks, curries, and rice.
- Measuring cups and spoons to have control over your portion size and calorie intake.
- Labels and stickers to know what is inside and when you made.
- Insulated lunch bags to carry food to your workplace.
Indian Ingredients That Are Meal Prep Friendly For Fat Loss
- Grains: Brown rice, quinoa, millets (jowar, bajra, ragi), daliya
- Proteins: Dal, paneer, chicken breast, fish, chickpeas, eggs
- Vegetables: Cauliflower, spinach, lauki, carrots, beans, capsicum, cabbage, zucchini/tinda
- Spices: Turmeric, cumin seeds, mustard seeds, curry leaves, ginger-garlic paste, garam masala, coriander powder
- Other items: Low fat curd or yogurt, lemon, green chutney, roasted makhana
How To Set Up Your Kitchen?
You believe it or not, setting up your kitchen right can actually save you a lot of time and effort. So,
- Create a separate prepping zone where you keep your knives, chopping boards, and trash bin.
- Use storage bins to store grains, spices, and dals in transparent containers with labels to find your spices easily.
- Keep your common utensils within reach, such as pressure cooker, kadai, tiffin, and your favourite spatula.
- The most part is to prep in batches like you can chop veggies and for 2-3 days and store in separate containers. Soak dal or marinate your protein beforehand.
7-Day Meal Prep Plan For Fat Loss (Veg + Non-Veg)
As we already discussed, the fat loss diet is not about skipping meals or eating boring foods. It is all about planning smartly, eating the right portion, and keeping your meal tasty.
Your 7-day meal plan should include balanced meals and around 1200 calories per day, depending on your need to lose fat.
How can you control your portion size?
There are some tricks, such as using small plates, measuring 1 cup of grains or dal, and sticking to the size portion for protein.
Meal Prep Sunday: The Main Cooking Day
Sunday is the day when you can invest extra time in preparing your meal for your busy weekdays.
What Can You Prepare In Advance?
- Boil eggs
- Grill marinated chicken and fish (store in airtight boxes)
- Make paneer or keep store-bought paneer ready
- You can chop veggies in prior and store each in separate boxes or zip lock
- Prepare green chutney, ginger-garlic paste, and salad dressings
- You can set the curd and keep it in the fridge
- Roast some makhana or chana for snacks
- Store pre-cooked foods in small portions to avoid spoilage
- Freeze grilled chicken or fish if you are using it later in the week
- Lastly, do not forget to label everything with the date
7-Day Diet Chart For Weight Loss
This is a sample diet chart crafted by our dietician, which can help you plan your weight loss diet. It includes both veg and non-veg options:
Day 1
| Meal 1 | 06:30 AM | 1 glass of warm water with a pinch of turmeric |
| Meal 2 | 10:00 AM | 1 bowl of poha, no peanuts |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl of roasted makhana (15-20 pieces) |
| Meal 5 | 04:00 PM | 1 bowl of rice with 1 bowl of soya chunks curry, cucumber salad |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | 2 boiled eggs with vegetables |
| Meal 8 | 10:00 PM | De-bloat tea |
Day–2
| Meal 1 | 06:30 AM | 1 glass of lemon water with ½ lemon |
| Meal 2 | 10:00 AM | 2 medium-sized chillas- besan cheela, add grated veggies |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl roasted makhanas (15-20 pieces) |
| Meal 5 | 04:00 PM | 2 besan roti, 1 bowl of aloo gobhi sabzi, 1 small bowl of plain curd |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | 1 bowl of soya chunks salad, Nutri salad |
| Meal 8 | 10:00 PM | De-bloat tea |
Day 3
| Meal 1 | 06:30 AM | 1 glass of warm water with a pinch of turmeric |
| Meal 2 | 10:00 AM | 1 bowl of oats upma |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl roasted makhanas (15-20 pieces) |
| Meal 5 | 04:00 PM | 2 oats roti, paneer bhurji (50 gm paneer cooked with onions and capsicum), fresh salad |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | 1 bowl of gobhi and zucchini stir-fry with tofu |
| Meal 8 | 10:00 PM | De-bloat tea |
Day– 4
| Meal 1 | 06:30 AM | 1 glass of lemon water with ½ lemon |
| Meal 2 | 10:00 AM | 1 mooli paratha |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl roasted makhanas (15-20 pieces) |
| Meal 5 | 04:00 PM | Mooli ke bhurji with mooli leaves, makki roti, or regular roti |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | 1 portion of anything you like |
| Meal 8 | 10:00 PM | De-bloat tea |
Day 5
| Meal 1 | 06:30 AM | 1 glass of warm water with a pinch of turmeric |
| Meal 2 | 10:00 AM | Kala chana chilla |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl roasted makhanas (15-20 pieces) |
| Meal 5 | 04:00 PM | Kala chana curry, roti, curd |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | Bell pepper zest |
| Meal 8 | 10:00 PM | De-bloat tea |
Day–6
| Meal 1 | 06:30 AM | 1 glass of lemon water with ½ lemon |
| Meal 2 | 10:00 AM | 2 medium-sized moong dal chilla |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl roasted makhanas (15-20 pieces) |
| Meal 5 | 04:00 PM | 1 bowl of rice, moong dal shorba |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | Scrambled tofu |
| Meal 8 | 10:00 PM | De-bloat tea |
Day 7
| Meal 1 | 06:30 AM | 1 glass of warm water with a pinch of turmeric |
| Meal 2 | 10:00 AM | Avacado toast |
| Meal 3 | 12:00 PM | Milk tea without sugar |
| Meal 4 | 02:00 PM | 1 small bowl roasted makhanas (15-20 pieces) |
| Meal 5 | 04:00 PM | Shalgam sabzi, makki roti |
| Meal 6 | 06:00 PM | 1 cup green tea, 1 bowl of fruits |
| Meal 7 | 08:00 PM | Tofu tomato |
| Meal 8 | 10:00 PM | De-bloat tea |
Grocery List For This 7 Day Plan
1. Grain and lentils
- Poha- 250 gm
- Brown rice/ Regular rice- 1.5 kg
- Oats (for upma and roti)- 500 gm
- Besan (gram flour)- 500 gm
- Makki ka atta (cornmeal)- 250 gm
- Whole wheat flour (for rotis)- 1 kg
- Kala chana (black chickpeas)- 250 gm
- Moong dal (split or whole)- 500 gm
- Soya chunks- 300 gm
- Quinoa (optional)- 250 gm
2. Vegetables
- Onion- 1kg
- Tomato- 1 kg
- Cucumber- 3-4 pieces
- Carrot- 500 gm
- Capsicum (yellow/green/red)- 3-4 pieces
- Cauliflower- 1 head
- Spinach- 2 bunches
- Zucchini- 2 pieces
- Mooli (radish)- 3-4
- Gobhi (cauliflower)- 1 large
- Aloo (potatoes)- 500 gm
- Ginger- 100 gm
- Garlic- 100 gm
- Green chilies- 100 gm
- Shalgam (turnip)- 2-3
- Lemon- 6-7
- Avocado- 1-2 (optional/swap if unavailable)
- Curry leaves (optional, for flavor)
3. Protein (Veg + Non-veg)
- Paneer- 250 gm
- Eggs- 1 dozen
- Tofu- 400 gm
- Chicken breast- 500 gm
- Fish- 500 gm
4. Dairy
- Milk- 2-3 L
- Curd/yogurt- 1 kg or homemade
- Buttermilk- optional, or make from curd
- Tea leaves- as per use
- Unsweetened plant based milk (for oats, optional)
5. Spices & Condiments
- Turmeric powder
- Cumin seeds
- Garam masala
- Salt
- Chaat masala
- Black pepper
- Mustard seeds
- Asafoetida (hing)
- Green tea bags
- Herbal/detox/de-bloat tea bags (fennel, ajwain, ginger-based)
6. Fruits
- Apples- 4-5
- Bananas- 4-5
- Papaya- 1 small
- Seasonal fruits (mango, watermelon, oranges) are preferred
- Berries (optional, for oats)
7. Snacks & Add-ons
- Roasted makhana- 200-250 gm
- Chia seeds- 100 gm
- Dry fruits (optional garnish)- almonds, walnuts
Indian Meal Prep Recipes You Can Use
Here we are sharing a list of recipes that you can cook easily for your weight loss journey. They are easy to make and taste delicious.
Quick 10-Minute Breakfast Recipes
These recipes are perfect for your busy mornings. In addition, you can easily make them under 10 minutes if you have already planned them in advance.
1. Moong Dal Cheela
2. Oats Upma Recipe
3. Indori Poha With Veggies
4. Avocado Toast
Batch Cooking The Lunch Recipes
You can make these lunch recipes in big batches and store them in the fridge for 2-3 days.
- Soya Chunks Curry: A protein-packed curry that pairs well with rice and roti. You can make a big batch and refrigerate it in portions.
- Aloo Gobhi Sabzi: It is a dry sabzi staple in Indian homes. You can stir-fry potatoes and cauliflower with turmeric, cumin, and garam masala. It stores well and actually tastes better after resting a bit.
- Paneer Bhurji: Crumble the paneer and cook with onions, tomatoes, and capsicum. It is the fastest method to make a super satisfying meal.
- Kala Chana Curry: This one is a prepare-and-forget kind of meal. If you want to have things fresh, you can boil the kala chana and onion tomato gravy keep it in the refrigerator. Furthermore, when you want to have it can boil the black chickpeas and cook them in onion gravy.
- Moong Dal Shorba: A comforting and light lentil soup packed with protein and flavor. Boil moong dal with ginger, garlic, and mild spices. Blend for a creamy texture and refrigerate. Furthermore, just reheat and garnish with coriander or a squeeze of lemon before serving.
How To Store & Reheat Your Meal Prep?
Proper storage ensures your food stays fresh and safe to eat.
- Use portion-sized airtight containers to avoid reheating large quantities again and again.
- Label each container with the meal name and date.
- Moreover, store curries and dals in the fridge for up to 3 days. Furthermore, for longer, use the freezer.
- Reheat meals on the stove instead of microwaving for better texture and flavor.
- Add fresh herbs, lemon juice, or spices after reheating to freshen up the taste.
A Quick Summary:
What is this blog about?
This is a complete 7-day Indian meal prep guide for fat loss designed for anyone struggling with what to cook daily and how to eat healthy without starving. The goal? Sustainable weight loss with homemade meals.
Why Is Meal Prep Important?
A study from the International Journal of Behavioral Nutrition and Physical Activity shows that meal prepping leads to better food choices and long-term weight loss.
Moreover, it eliminates the daily stress of cooking and helps you stick to your calorie goals more easily.
Fat Loss vs. Starvation
Skipping meals slows down your metabolism and leads to binge eating. Fat loss only happens when you eat in a calorie deficit, not by starving. Furthermore, balanced, portion-controlled meals with the right nutrients are key.
Before You Begin
Set up your kitchen with airtight containers, labels, and basic tools. Stock Indian meal prep-friendly items like dals, paneer, eggs, brown rice, and spices. Create a prep zone to save time.
The Plan
This guide includes a sample 7-day diet chart for weight loss with around 1200 calories/day, split into 8 mini meals. Meals include poha, oats upma, soya curry, paneer bhurji, and more — suitable for veg and non-veg eaters.
Meal Prep Tips
Batch-cook lunch recipes and prep items like chutneys, boiled eggs, grilled proteins, and chopped vegetables in advance. Store food in labeled containers and reheat properly.
What’s the takeaway?
Fat loss is not about giving up food — it’s about choosing the right food in the right portions. Indian home-cooked meals, when planned smartly, can be your strongest tool for achieving weight loss while staying full, nourished, and happy.
So if you’re tired of asking “ab kya banaun?” every day, this 7-day Indian meal prep guide is your answer.
Frequently Asked Questions
What Is The Best Indian Diet For Fat Loss?
A balanced Indian diet rich in dal, sabzi, whole grains, and lean protein with portion control and less oil is best for fat loss.
How To Lose 5kg In 1 Week Indian Diet?
Extreme weight loss in a week isn’t healthy. Focus on portion control, homemade meals, and physical activity to see sustainable fat loss.
What Is The Most Slimming Indian Meal?
A bowl of dal, 1 roti, sabzi, and salad is filling, low-calorie, and ideal for fat loss when portioned right.
Is It Better To Eat A Small Or Big Breakfast?
A moderately big breakfast with protein and fiber helps you stay full longer and improves metabolism throughout the day.
Contact Us Today
We understand it is a bit tricky to decide which diet plan will work for you and which will not; it can be complicated and confusing, so you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your New Year’s resolution.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor or dietitian before starting if you have any concerns.
Eat healthily, live healthily, and enjoy a long, happy life!
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