2500 calories diet plan for weight loss

weight loss

Meal 1 (Breakfast):


    • 1 cup of oatmeal cooked in water or skim milk

    • 1 tablespoon of almond butter or peanut butter

    • 1 medium-sized banana

    • 1 boiled egg or 1 cup of scrambled tofu

Meal 2 (Lunch):


    • 1 cup of brown rice

    • 1 cup of dal (lentils) or legumes

    • 1 cup of mixed vegetable curry (such as spinach, cauliflower, bell peppers)

    • 1 small bowl of salad (cucumber, tomatoes, lettuce)

    • 1 cup of buttermilk

Meal 3 (Snack):


    • 1 small bowl of sprouts salad (such as moong sprouts)

    • 1 cup of green tea

Meal 4 (Dinner):


    • 2 chapatis (whole wheat bread)

    • 1 cup of paneer (cottage cheese) curry (made with low-fat yogurt or tomato-based sauce)

    • 1 cup of stir-fried vegetables (such as broccoli, carrots, mushrooms)

    • 1 small bowl of cucumber raita (yogurt with grated cucumber and spices)

Remember to adjust the portion sizes based on your individual needs and preferences. Incorporate regular physical activity and exercise into your routine to support your weight loss goals. As always, it’s best to consult with a healthcare professional or a registered dietitian for personalized guidance and to monitor your progress.

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