Weight loss diet plan (1400 calories)

Pre-Breakfast

2 glasses of warm water

5 overnight soaked almonds

7 raisins

2 walnuts

Breakfast

Poha with paneer

1 cup of tea/coffee

Mid-morning

Snacks any 1 fruit

Citrus fruits/ pomegranate/ watermelon apple

Lunch

Dal

Rice

salad

1 glass buttermilk

Evening snacks

Green tea

Brown bread chili cheese toast 1

Dinner

2 roti

1 cup

soya sabzi

1 plate of salad

Sample Meal Ideas for Fast Weight Loss

These sample meal plan ideas are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies. These meal ideas are just suggestions, as everyone has different needs and food preferences.

If you’d prefer to lose weight while still eating complex carbs, add some healthy whole grains to your meals such as:

quinoa
oatmeal
whole wheat flour, bread, or pasta
brown rice
barley

Breakfast ideas

Poached egg with sliced avocado and a side of berries
spinach, mushroom, and feta crustless quiche
green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
unsweetened Greek yogurt with berries and almonds

Lunch ideas

Smoked salmon with avocado and a side of asparagus
lettuce wrap with grilled chicken, black beans, red pepper, and salsa
kale and spinach salad with grilled tofu, chickpeas, and guacamole
BLT wrap with celery sticks and peanut butter

Dinner ideas

Salad with chicken, peppers, mango, avocado, and spices
ground turkey baked with mushrooms, onions, peppers, and cheese
antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
salmon baked with ginger, sesame oil, and roasted zucchini

Snack ideas

Cauliflower hummus and veggies
healthy homemade trail mix with nuts and dried fruit
kale chips
cottage cheese with cinnamon and flaxseeds
spicy roasted chickpeas
roasted pumpkin seeds
tuna pouches
steamed edamame
strawberries and brie

A basic plan for all of you easy to follow food portions can change according to your goals and schedule

Tips to Help You Lose Weight

Eat a high-protein breakfast. Eating a high-protein breakfast could help reduce cravings and calorie intake throughout the day
Limit sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss.
Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces.
Choose weight-loss-friendly foods. Some foods are better for weight loss than others.
Eat more fiber.  Eating fiber may promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds, and these other high-fiber foods.
Drink coffee or tea. Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks
Base your diet on whole foods. They tend to be nutrient-rich, more filling, and less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time while eating slowly makes you feel more full and boosts weight-reducing hormones.
Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
While these tips are a good starting point, they’re not the only things that impact weight loss. Try to reduce stress, and move your body.

SUMMARY

Eating whole foods, higher protein, fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.