A sample Indian weight loss meal plan for over 40 aged ladies
Meal Plan:
Breakfast:
- 1 cup of warm water with lemon
- 1 bowl of vegetable upma (semolina porridge with vegetables) or 2 idlis (steamed rice and Lentil cakes) with sambar (a spicy lentil soup)
Mid-morning Snack:
- 1 cup of green tea
- 1 medium-sized fruit (apple, pear, orange, or guava)
Lunch:
- 1 bowl of mixed vegetable salad (lettuce, tomato, cucumber, and carrot) with a dressing of - lemon juice and olive oil
- 1 small bowl of brown rice or quinoa
- 1 bowl of dal (lentil soup) or 1 small bowl of chicken or fish curry (cooked in less oil and spices)
- 1 small bowl of stir-fried vegetables (broccoli, beans, or cabbage)
Mid-afternoon Snack:
- 1 cup of buttermilk (yogurt drink) or coconut water
- 1 small bowl of mixed nuts (almonds, walnuts, and cashews) or roasted chana (roasted chickpeas)
Dinner:
- 1 bowl of mixed vegetable soup (tomato, carrot, and beetroot) or clear chicken soup
- 1 small bowl of grilled or baked fish or chicken
- 1 small bowl of stir-fried vegetables (capsicum, broccoli, and zucchini)
- 1 small bowl of quinoa or brown rice
Bedtime Snack:
- 1 cup of warm milk with turmeric
Note: This is a sample meal plan and can be adjusted according to personal preferences and dietary restrictions. It is recommended to consult with a registered dietitian or healthcare professional before starting any weight loss program.