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In order to lose weight, don’t try to reduce instantly because it may cause some severe problems. It is always recommended to use such a diet plan which can help you in reducing weight effectively and healthily.

The following diet plan will surely help you in getting back in shape healthily and effectively.

Breakfast:

1. Bran bread – 2 slices   (126 cal)
2. Tea with milk but without sugar  (7 cal)

Brunch:

1. Apple (100 gm approx – 47 cal) / Banana (95 cal) / Mango (65 cal)
2. Green tea  (0 cal)

Lunch:

1. Boil rice – 1 plate (100 gm approx – 130 cal)
2. Meat and vegetable curry (190-240 cal)
3. Bowl of salad with low fat yoghurt (74 cal)

Tea Time:

1. Tea with milk but without sugar (7 cal)
2. Any fruit of your choice (100 gm approx)

Dinner:

1. Baked or grilled fish (133 cal)
2. Baked or grilled chicken (317 cal)
3. 2 small size chapattis (30 gm each – 209 cal)
4. Bowl of salad with low fat yoghurt (74 cal)
5. Green tea without sugar (0 cal)

Ingredients in Salad Bowl:

1. Cucumber, diced – 25 gm (4 cal)
2. Carrots, diced – 25 gm (10 cal)
3. Cabbage – 25 gm (6 cal)
4. Tomato (unseeded, peeled) – 25 gm (5 cal)
5. Bell pepper – 10 gm (3 cal)
6. Boiled green peas – 25 gm (14 cal)
7. Lemon juice – 2 tablespoon (4 cal)
8. Yoghurt (Low fat) – 50 gm (28 cal)
9. Pepper powder – ½ teaspoon (0 cal)
10. Salt ( according to your taste) (0 cal)

Take all vegetables in a bowl, sprinkle lemon juice all over, add yoghurt and enjoy. You can also use chopped mint and coriander to garnish.

Optional:

Mutton (boneless) – 60 gm (116 cal) + (110 cal) = 226 cal
OR
Chicken (boneless) – 60 gm (66 cal) + (110 cal) = 176 cal
OR
Full chicken – 60 gm (104 cal) + (110 cal) = 214 cal

Basic Curry:

1. Oil – 6 gm (55 cal)
2. Onion – 50 gm (18 cal)
3. Tomato – 50 gm (9 cal)
4. Yoghurt – 25 gm (14 cal)
5. Ginger – ½ teaspoon (3 cal)
6. Garlic – ½ teaspoon (2 cal)
7. Chili powder – ½ teaspoon (4 cal)
8. Coriander powder – ½ teaspoon (3 cal)
9. Turmeric powder – ½ teaspoon (2 cal)
10. Salt (according to your taste)

Total calories = 110