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Healthy Meal Plans to Lose Weight

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A fitness routine is 20% workout and 80% your diet. This is something that you must have heard time and again from experts. But the hardest thing to do with a diet is to stay consistent. For most people planning the meal and sticking to it seems like a Herculean task. Also, given that most diet plans are western in terms of ingredients and recipes, it may seem even harder.

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Male
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What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
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What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
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This diet plan for workout uses some of the most common Indian foods. That way, you can plan your diet and even see great results in no time.

Simple 4 week diet plan to lose weight

The most important part of any diet plan is to make sure that you are on the right track to a fitter body. At the same time, the diet also ensures that you get all the nutrients that your body needs in order to function well.

This diet plan is broken down into four weeks. You will be eating smaller portions, more frequently. You have different options for each meal so that you do not get bored of eating the same food each day.

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Grocery list

  • Fresh fruits and vegetables
  • Paneer
  • Chicken breast pieces
  • Fish of your choice
  • Wheat flour
  • Urad dal
  • Idli/ dosa rice
  • Eggs
  • Leafy greens
  • Brown rice
  • Dalia
  • Red Rice
  • Long grain brown rice
  • Walnuts
  • Dates
  • Almonds
  • Dry fruits of your choice
  • Puffed rice
  • Oats
  • Ragi
  • Moong dal
  • Whey protein recommended by a dietician
  • Curd
  • Milk

Week 1

Pre Breakfast

Fruit of your choice

Spoonful of mixed seeds like melon, sesame, watermelon or flax

Prev Meal
Next Meal

Breakfast

Have a glass of any fruit juice that you prefer with one of the options below.

Paneer Sandwich

2 Idlis and sambar

Omelette of 2 eggs with 2 whole grain slices of bread

2 mixed vegetable parathas

Prev Meal
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Mid-morning

2 dates and 4 walnuts

Tender coconut water with the kernel

Fruit that you prefer

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Next Meal

Lunch

You may replace the bowl of dal with chicken or fish curry or egg curry.

2 chappatis

Bowl of brown or red rice

Bowl of dal or rajma

Bowl of low fat curd

Prev Meal
Next Meal

Snack

1 glass of whey protein

1 bowl of sprouts

Fruit that you prefer

Prev Meal
Next Meal

Dinner

1 bowl of rice

2 rotis

Chicken gravy

Bowl of Curd

Salad

Dalia

Millet upma

1 bowl of sambar

1 bowl of your favorite soup

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Week 2

Pre-breakfast

5 to 6 almonds and walnuts

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Breakfast

2 vegetable uthappams with chutney or sambhar

1 bowl of dalia upma

2 medium ragi or oats dosas

1 bowl of fruit

Oats porridge

1 teaspoon of flaxseed

1 bowl of brown rice kichdi

1 bowl of sambhar

1 bowl of rice poha

1 glass of vegetable juice

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Next Meal

Mid-morning

1 glass of Whey protein and milk

Fruit platter

Tender coconut juice

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Next Meal

Lunch

2 chapattis

A bowl of vegetables

Chicken gravy

A bowl of mixed pulses

1 bowl of brown rice

A bowl of mixed vegetables

One egg omelette

Prev Meal
Next Meal

Snacks

1 cup of green tea

A fruit of your choice

A few nuts of your choice

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Next Meal

Dinner

1 bowl of brown rice

Chicken gravy

Brown rice pulao

Bowl of salad

Raita

1 bowl of steamed rice

1 bowl of sambar

1 bowl of chicken or vegetables

1 bowl of spiced dal

1 bowl of fish curry

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Week 3

Pre-breakfast

1 glass of green vegetable juice

A fruit of your choice

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Next Meal

Breakfast

1 bowl of poha

1 bowl of low fat curd

2 oats idlis

A bowl of sambar

2 methi or aloo paranthas

2 vegetable utthapams

Prev Meal
Next Meal

Mid-morning

A fistful of assorted nuts

1 fruit of your choice

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Next Meal

Lunch

2 rotis

1 bowl of any non-vegetarian curry

1 bowl of thick dal

1 bowl of sambhar

1 bowl of red rice

1 bowl of low fat curd

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Next Meal

Snack

Fistful of roasted peanuts

1 glass of mixed vegetable juice

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Next Meal

Week 4

Pre-breakfast

10 ml amla juice

3-4 walnuts and almonds

Prev Meal
Next Meal

Breakfast

2 dal paranthas

A bowl of low fat curd

2 idlis and sambar

1 cup of vegetable rice

Prev Meal
Next Meal

Mid-morning

3-4 dry fruits

1 bowl of fresh fruits

Prev Meal
Next Meal

Lunch

You can add a glass of spiced buttermilk with either one of the options mentioned below.

1 bowl of dal khichdi

A bowl of mixed vegetables

1 bowl of steamed chicken or fish

2 millet uthapams

A bowl of sambar

Prev Meal
Next Meal

Snack

1 cup of boiled sweet corn

A cup of green tea or coffee

1 fruit of your choice

1 glass of whey protein

Prev Meal
Next Meal

Dinner

If you tend to stay up for a long time at night, have a bowl of warm milk about half an hour before you sleep.

1 bowl of mixed vegetable

2 multigrain rotis

A non-veg gravy of your choice

1 bowl of brown rice

1 bowl of sambar

Omelette or burji of one egg

Prev Meal
Next Meal
Important Tips

Do's

  • When making any healthy meal plan make sure you include items from all food groups in your grocery list.
  • Snack on fruits and boiled finger veggies instead of packaged foods for a healthier choice.
  • Fix timings for your meals and follow.
  • Keep just one cheat day in a week to allow yourself some leverage.
  • Even when you cheat make sure your portion sizes are regulated.
  • Always include half an hour of exercise in your daily routine to facilitate healthy weight regulation.
  • Focus on an optimum fiber intake through leafy vegetables and fruits.
  • Plan your next day’s meals in advance to avoid impulsive eating. It also works very well for working women and for those as well who have multiple tiffins to pack and give away early in the morning.
  • Buy your veggies keeping colors in mind. Include the greens, yellows, oranges, whites, reds and violets in your basket. That is one way to ensure you have stocked up on variety.
  • Buy your meats, fish and poultry fresh. Formulate a system of weekly shopping for veggies, fruits, meat, fish, cheese, and poultry. That way you can eat fresh and manage to include a larger variety of items.
Your body needs a personalized diet plan based on your taste buds
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Don'ts

  • Avoid regular intake of alcohol, aerated drinks, and preserved beverages.
  • Avoids eating ice creams and frozen desserts.
  • Reduce your consumption of tea and coffee to control acidity.
  • Never skip meals. This eventually leads to impulsive or binge eating.
  • Never skip your breakfast. Instead make it filling and super nutritious.
  • Stay away from preserved snacks, meats, poultry, and tinned veggies.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan For Weight Loss

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4