Best 7-Day Diet Plan For Weight Loss


Best 7-Day Diet Plan For Weight Loss (Vegetarian)

weight loss diet plan

“Losing weight is a mind game. Change your mind, change your body.”

Who doesn’t want a super slim figure? Well, I feel everyone yearns for it.

But people don’t get the correct information regarding it and end up thinking that it a task too difficult for them. Doing everything you feel is necessary and correct for weight loss and not getting any results can be extremely frustrating.

Do you hold the same perception that weight loss is a super difficult journey and it needs a lot of hard-core exercises and dieting or a lot of boring food? Well, the answer is NO.


Starving yourself is never going to help you lose weight, it’s only going to tire you up because without consuming a proper diet you can’t expect to get enough energy to do even a 15-minute workout because that’s only going to make you end up exhausted.

The 70/30 rule!

Do you know the amazing 70/30 rule? It says that weight loss is 70 percent of the food you consume and 30 percent exercise. If you usually don’t get the motivation to work out for hours and you feel kind of lazy at times, you can pull through your weight loss journey even with minimal exercise! But most importantly you need to cut down your junk food consumption. Because having oily or a meal full of fats and carbs will never help you lose weight.



Before discussing the diet plan, proper snacking must be kept in mind because it plays a very crucial role in weight loss. For your snacks, you can have fruits, nuts with black coffee or green tea. You must not consume cookies and chips and other oily stuff because cookies have in them loads of butter and chips are high on fat content.

You can have a cookie a day to satisfy your craving but you must not consume it more than that or you can just give up on the weight loss idea.


I’m not going to suggest you any breakfast ideas because we are going to skip breakfast and have our lunch directly at 11:30 PM. The procedure which we are following is intermittent fasting, in case you don’t know about this particular idea, visit my blog for more information.

Furthermore, the meal at 6:00 PM will be the final food consumption of the day. You don’t have to consume any solid food after your dinner. You can take water, green tea, black coffee, or a banana if you feel hungry in case you stay up late at night but for good health, you mustn’t do so.


Sprouted beans will be included in each day’s diet. The reason being that research has shown that nutrients in sprouted seeds get enhanced as much as 400 percent grouping them among the healthiest foods on the planet. It is an amazing source of protein, especially for vegetarians. Lentils and beans are otherwise an incomplete source of protein. However, sprouting makes them abundant in all the nine essential amino acids making them a complete source of protein.

super food

Once a seed becomes a sprouted seed, it gets exceptionally high in iron, calcium, phosphorus, biotin, vitamin A  and many other minerals. They are very easy to digest and have very low-calorie content which helps in weight loss. The high amount of fiber content in them helps in keeping your stomach clean and healthy and will get rid of your problem of constipation to the root in case you suffer from it. In addition to this scientific information, I personally feel that it is really yummy. Try out the recipe of making sprouts which is given below and tell me how did you like it.

Diet Plan – You need a proper diet plan for weight loss

Day 1

9 AM: You may take a cup of green tea or black coffee if you like or you can completely skip having anything at this point of time. I’ll suggest you have a cup of green tea over a cup of black coffee.
10:00 AM:  Sweet Oats porridge

Sweet Oats porridge

How to prepare sweet oats porridge?

Following ingredients are needed for preparing healthy and tasty sweet oats porridge.


  • Oats    – 1 cup
  • Milk  –  2 ½ cup
  • Honey  – 2 tablespoon
  • A few raisins  (10-15)
  • Bananas and berries

Procedure: Take a saucepan and bring the milk to a boil, add in the oats and cook for 4 minutes, turn off the flame and put in the honey and mix well. Take out the mixture in a bowl and garnish with raisins and berries. Enjoy your first meal of the day!

2 PM: A plate full of fruits.

4 PM: Have a cup of green tea with a handful of nuts like walnuts, almonds, raisins, cashew nuts, or date palms.

6 PM: Savory sprouts 

Sprouted beans

How to prepare Savory sprouts ?

Following ingredients are needed for making healthy and tasty Savory sprouts.


  • Sprouted beans – 4 cups
  • Onion – 1
  • Tomato – 1
  • Lemon – 1
  • Ginger – a small piece
  • Black pepper – a pinch
  • Black  salt – a pinch
  • Salt – half a teaspoon


Wash the beans thoroughly and soak them in water for 7-8 hours. Make sure that you use five times more the quantity of water as compared to the quantity of the sprouts you have taken. After 8 hours, when the sprouts have swollen with the water absorption, strain the water using a sieve or a muslin cloth. Now you have to take a wet cotton cloth and place your soaked beans in it, twist and tighten the cloth and place it in a bowl or any utensil where it gets no light. Place that bowl or utensil away from direct sunlight for about 7-8 hours. After 8 hours, take out your sprouted beans from the cotton cloth and voila! Your sprouted beans are ready for consumption.

Add in chopped tomatoes and onions in the sprouted beans. Grate the ginger and add it too. Add in black pepper, salt, black salt, and squeeze the lemon into it and mix everything very well.

Trust me guys, it tastes really amazing.

If you love having spicy food, add in 1-2 chopped green chillies.

Tip: You can store the sprouted beans in your refrigerator for a  maximum of 2 days and then you can again prepare a fresh batch of it.

Day 2

9 AM: You may take a cup of green tea or black coffee if you like or you can completely skip having anything at this point of time. I’ll suggest you have a cup of green tea over a cup of black coffee.

10:00 AM: Savory sprouts. The procedure for this was provided above.

2 PM: A plate full of fruits.

4 PM: Have a cup of green tea with a handful of nuts like walnuts, almonds, raisins, cashew nuts, or date palms.

6 PM: Oats pancake

diet chilla

How to prepare oats pancake?

Following ingredients are needed for making tasty and healthy oats pancake.


  • Oats – 1 cup
  • Gram flour – ½ cup
  • Onion – 2
  • Tomato – 2
  • Green chilly  – 1 or 2
  • Cumin powder – 1 teaspoon
  • Turmeric powder – 2/3 teaspoon
  • Lemon juice – 2 tablespoon
  • Salt – 1 ½ teaspoon
  • Cooking oil – 1 teaspoon


Grind the oats in a mixture grinder and convert it into a powder-like consistency. Soak the ground oats in a cup of water and let it sit for 15 minutes. After the oats have soaked, add to it the gram flour, chop the onions, tomatoes and green chilies and add them too. Lastly add in the cumin powder, turmeric powder, lemon juice, salt, and cooking oil.

Add in a little quantity of water and mix it very well. Keep adding small quantities of water until it comes in a slightly thick to flowy consistency. Now, your batter is ready to be cooked. Take a non-stick pan and grease it with cooking oil, place it on the stove on medium to high flame. Once it is well heated, put a spoonful of batter in the center of the pan and spread it around on the pan in circular motions.

Let it cook 3-4 minutes and turn it over to allow it to cook from the other side too. Once it is golden brown, transfer it to a plate and have it like that only or take some ketchup along with it. Enjoy!

Day 3: Follow the same diet as you did on day 1.
Day 4: Follow the same diet as you did on day 2.
Day 5: Follow the same diet as you did on day 1.
Day 6: Follow the same diet as you did on day 2.
Day 7: Follow the same diet plan as you did on day 1.

But if you like, you can have a meal of your choice once this day. But make sure that you are not having super heavy, oily and a meal full of fats and carbohydrates. Have a meal which is slightly low on the carbs content like dosa, idli sambar, upma, poha, dhokla but you must not have heavy food like naan, paratha , butter chicken, chaat.

Note ( very important ):

You can adjust the amount of food you prepare depending upon your appetite. Any day if you feel like having a cookie or a chunk of cake or any other low-carb dish. You do not need to restrain yourself from having it forcefully. You can have such things but make sure that you are only doing this 1-2 times maximum in the week and are also consuming such stuff in a very low quantity just to satisfy your heart. Do not engorge unhealthy food but have it in a very low quantity.

I have suggested an alternate repetitive diet plan to make it easy for those people who do not know how to cook difficult meals properly. Furthermore, it is helpful for those who are usually busy in their studies or at work and cannot prepare proper meals.

I assure you that you won’t get bored by having this same food for a week in a row but still if you do not feel like having any of the meals suggested above, you can surely replace the oatmeal by other items like oats smoothie, oat milk( to make the perfect oat milk ever, do have a look at the perfect oat milk recipe provided by me on this blog), oats idli, dhokla, poha ,upma or something which is very low in carbs. I’ll suggest you not to replace the sprouts by anything because it is a superfood for weight loss and health.

30-minutes daily workout

diet plan

Make sure that you’re doing at least a 30-minute workout daily along with following your diet plan. This does not mean that you need to do a heavy workout and tire yourself up. It can be super easy, you can jog for 30 minutes, if you run then it’s even better, you can do some jumping jacks or skipping but make sure that you do something to burn your calories for 30 minutes. I have also provided an introduction to some of the most amazing and simplest exercises on my blog, so do not forget to check that out.


Measure your weight before starting this diet-plan and measure it again after a week, I promise you that your weight will be a few kilos less, the amount of weight you lose will be determined by your metabolism too. But if you have a low metabolism, don’t worry, intermittent fasting, having green tea two-three times a day, and taking a protein-rich diet will help to boost your metabolism very much.

You can carry on this diet-plan for half a month if you like it and then you can modify it a little according to your preferences but keep in mind the number of carbs that you are consuming.

Stay healthy! Stay fit!


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