7-Day Beginner Diet Plan for Quick Weight Loss (With Meal Prep Guide)

 7-Day Beginner Diet Plan for Quick Weight Loss (With Meal Prep Guide)

Want to lose weight at home but feel lost as to how to go about doing it? You are not the only one. A couple of months ago, I was in your situation: sick of crash dieting, wading through all the technical information, and hungry! This is why I planned to make a simple 7-day diet program that even a novice can devote their time to, in case you live in India and want something to support your efforts and be realistic, cheap, and efficient.

In this post, I will guide you on a 7-day weight loss diet plan and a meal prep guide to save you time throughout the week. As a college student, a career person, or a homemaker, this plan will not cause a feeling of deprivation; it is simple to follow.

Gateway to Reading: Things to bear in mind Before You Start

• Drink plenty of water (at least 8 glasses per day).
• Processed/junk food, food, and drinks that are rich in sugar, as well as fried foods, should be avoided.
• Have home-cooked food as much as you can.
• Do not miss meals, particularly breakfast.
• It is better to control portions rather than to eliminate particular foods.

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7 Day Starter Diet Menu

Day 1 Sweet Start

Daytime: Cashew meal in the morning or almond milk in the evening + 5 soaked almonds Breakfast: 2 boiled eggs / Vegetable poha + 1 slice brown bread Snack mid-morning: A fruit (apple or guava) Lunch: 1 chapati * Dal + Sabzi + salad Evening: Roasted chana + green tea Dinner: 1 bowl of vegetable soup + one small sprout

Day 2: Fresh and Lively

Breakfast: Jeera warm water Breakfast: oatmeal porridge or vegetables, upma Snack: Buttermilk or Coconut water Lunch: Brown rice + rajma or chana + thin slices of cucumber Evening: Nuts in hand Dinner: Paneer/tofu and sauteed vegetables (grilled)

Day. 3: Protein Power

Breakfast: Lemon chia seed water Breakfast: Moong dal chilla, green chutney Snack: A banana or Seeds of foxnuts (makhana) Lunch: quinoa or daliya with dal and sabzi Evening: A herbal tea + murmura or 2 khakhras Dinner: Palak soup + stir-fried vegetables + a small bowl of yoghurt

Word of the Day 4: Go Green

Morning: Tulsi tea Breakfast: Spinach, banana, and curd smoothie Snack: Sprouts with lemon: a few sprouts with a lemon lunch: 1 multigrain roti + methi aloo + salad Evening: Coconut water Dinner: cabbage and carrot stir fry + 1 roti

Day 5: Hallow Out Diet

Breakfast: Ginger lemon water Breakfast: a sandwich of vegetables on brown bread Snack: cooked cornflakes with lemon and Masala Lunch: Rice+ sambhar+ beetroot poriyal Evening: Roasted makhana + green tea Dinner: Khichdi and curd, and papaya slices

Garu: Day 6, South Indian Twist

In the morning: Hot water with honey Breakfast: idlis 2 + sambhar + chutney Snack: 1 orange, or fruit of the season Lunch: Lemon rice curd + salad Evening: Peanuts + Herbal tea Dinner: Moong dal soup + Grilled vegetables

Easy (Save Time) Guide to Prep

Here’s how I make things easier throughout the week:

Sunday Prep:

Soak and boil some batches of moong or chana for the salads.
Chop vegetables and store them in an airtight container.
Make the green chutney, and set it aside.
Soak dal/ rajma/chole for 8-10 hours before use.
"Everyday set curd to keep to read.

Smart Tips:

Slip it under a meal planner sheet or a small notebook.

Prepare food in large quantities as much as you can.
Simple spices will do the trick, haldi, jeera, dhania powder and hing are magic!

Expectations You Can Have

By following this program and not eating outside food and even by walking at a minimum of 30 minutes a day, we can lose 1 or 2kg a week, and more so, when you are new to it. Again this is not a crash but a habit of eating clean and the results are painfully slow. I even tried this plan on myself during my internship period, and believe me; it was more effective than any expensive diet that I could find on some websites. I never felt hungry and I still felt the energy all day long.

We are having a share of the Journey!

No need to accompany this, but in case you did find it useful, then do forward it to your friends and family on WhatsApp, Instagram, or Facebook. I wonder why we cannot create a community that can support one another by eating better and feeling better.

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Have Questions?

It can be that you will have an enjoyable and successful week when you use this plan. Let me know how your week runs below in the comments. Don't wish to feel bad to help you adjust it to your routine or food preferences (veg, non-veg, gluten-free, etc.).

In happy health, eat well, move more, and laugh a lot until next time!