Calorie Deficit Diet Plan (Weight Loss)
Breakfast (8.00 AM)
2 boiled eggs
-2 brown bread slices
-1 cup green tea (without sugar) –
1 apple’s calories:
~350
Mid-Morning Snack in diet plan (11:00 AM)
1 orange or guava
5-6 almonds
Calories: ~150
Lunch (2:00PM)
150 gm grilled chicken
1 medium whole wheat chapatti
Big salad (cucumber, tomato, lettuce)
1 bowl of curd
Calories: ~450
Snacks during the evening time (5:00 pm)
Green tea/Black Coffee (without sugar)
One boiled egg/
A handful of roasted chana.
Calories: ~100
Dinner (8pm)
150g grilled chicken, fish or lean meat
Mixed veg (steamed or shallow fried)
Salad
Approx calories ~350
Everyday Rules Drink
2-3 liters of water
No sweet/fizzy drinks and juices
No fried/fast food
Daily exercise: 30-45 min walking
No less than 7-8 hours sleep
Example Day total
1400 – 1500 calories (roughly) This eating regime usually works well for the majority of adults looking to shed a bit of weight who are consuming approx. 1900-2300 calories a day. This eating plan creates a roughly 400-800 calorie deficit each day depending on your age, sex, height, physical attributes, and activity level.