π₯ Easy Diet Plan for Weight Loss (Female β General Guideline)
βοΈ Goals:
Lose weight gradually (0.5β1 kg/week)
Support hormonal balance
Maintain energy & immunity
π Morning (7:00β8:00 AM) β Warm-up Start
1 glass warm water with lemon or apple cider vinegar
Optional: Add a pinch of cinnamon or a slice of ginger Β Β weight gain diet plan
π³ Breakfast (8:30β9:30 AM)
Choose one:
1 boiled egg + 1 slice whole grain toast + green tea
Oats porridge with low-fat milk + 1 banana
Smoothie (spinach, cucumber, apple, chia seeds)
β Tips: Keep it high in protein and low in sugar.
π₯ Mid-Morning Snack (11:00 AM)
Choose one:
5 almonds + 2 walnuts
1 fruit (apple, guava, or orange)
π½οΈ Lunch (1:00β2:00 PM)
Choose one:
Grilled chicken breast + mixed salad with olive oil
1 small cup brown rice + daal (lentils) + cucumber raita
Boiled chickpeas salad with lemon and mint
β Keep it low in carbs, rich in fiber and protein
π΅ Evening Snack (4:00β5:00 PM)
Choose one:
Green tea + 1 small handful roasted chickpeas
Greek yogurt or low-fat plain yogurt with a few berries
π₯¦ Dinner (7:00β8:00 PM)
Choose one:
Grilled fish or chicken + steamed vegetables
Vegetable soup + 1 slice brown toast
Paneer/tofu stir-fry (for vegetarians)
β Keep dinner light and low-carb.
π Optional (If Hungry at Night β 9:00 PM)
1 cup warm turmeric milk (haldi doodh) or chamomile tea
π§ Water Intake
8β10 glasses of water daily
Add mint, lemon, or cucumber slices to make it refreshing
πΆββοΈ Lifestyle Tips:
30 minutes daily walk or light workout
Sleep 7β8 hours
Avoid processed foods, sugary drinks, and white bread/flour
Would you like a PDF version, a vegetarian version, or a PCOS/hormonal balance-friendly plan?