Custom Diet Plan = Right Quantity + Right Timing

Real results come when food is eaten in the right quantity at the right time, according to your BMI, lifestyle, activity level and medical history. That’s why every customised plan may have different portion sizes, timings and food combinations for every person.

✔ This 30-day chart is only a sample demo format — the real plan is scientifically personalised for your body & health goals.

Weight Loss — 30 Day Fat-Loss Diet Plan (Demo Sample)
📌 30-DAY WEIGHT LOSS — DEMO SAMPLE ONLY

🔥 Weight Loss — Portion-Control & Light-Dinner Diet Plan (Demo)

Designed for fat-loss focus — portion control 🍽️, high-fiber meals 🥗, protein inclusion 💪, reduced night-calories 🌙 & sustainable eating habits. Final plan is personalised as per BMI, activity level & health profile.

🌐 View in Hindi
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🗓 30-Day Diet Chart (Calorie-Deficit + Qty — Sample Demo)

WEEK 1 — 🥗 Light Meals, Bloating-Reduction & Reset
DayBreakfast (Qty)Lunch (Qty)Snack (Qty)Dinner (Qty)
Day 1🥣 Oats 1 cup + 🍎 Fruit 1🫓 Roti 2 + 🍲 Dal ½–¾ cup + 🥦 Veg 1 cup🥛 Buttermilk 1 glass🥣 Veg soup 1.5 cup + 🫓 Roti 1
Day 2🍚 Poha 1 cup + 🥜 Peanuts 1 tbsp🍚 Rice ½–¾ cup + 🍲 Dal ½–¾ cup🍌 Fruit 1🥣 Khichdi 1 cup
Day 3🫓 Idli 2 + 🍛 Sambar ¾ cup🧀 Paneer 60–70g + 🫓 Roti 2🌰 Roasted chana 25–30g🍲 Light dal meal ¾ cup
Day 4🥞 Moong chilla 2🫘 Rajma ½–¾ cup + 🫓 Roti 1–2🍵 Green tea + 2 lite biscuits🥣 Soup dinner 1–1.5 cup
Day 5🍚 Upma 1 cup🫓 Roti 2 + 🥦 Veg 1 cup🍎 Fruit 1🫓 Roti 1 + 🍲 Dal ½ cup
Day 6🍚 Daliya 1 cup + 🥛 Curd ¼–½ cup🍚 Rice ½ cup + 🥗 Salad🥛 Buttermilk 1 glass🥣 Khichdi 1 cup
Day 7🍏 Light breakfast🍽️ Simple portion-control lunch🌰 Small snack 20–25g🥣 Light dinner 1 cup
WEEK 2 — ⚖️ Portion Control & Protein Inclusion
DayBreakfast (Qty)Lunch (Qty)Snack (Qty)Dinner (Qty)
Day 8🥣 Oats 1 cup + 🌱 Seeds 1 tsp🫓 Roti 2 + 🍲 Dal ¾ cup🍉 Fruit bowl 1 cup🥣 Soup 1 cup + 🫓 Roti 1
Day 9🍞 Multigrain toast 2 + 🥛 Milk 120ml🍚 Brown rice ½–¾ cup + 🫘 Chole ½–¾ cup🥛 Buttermilk 1 glass🍲 Dal ½–¾ cup + 🥦 Veg 1 cup
Day 10🫓 Idli 2 + 🍛 Sambar ¾ cup🧀 Paneer 70–80g + 🫓 Roti 2🌰 Makhana 1 cup🥣 Light khichdi 1 cup
Day 11🍚 Poha 1.5 cup🫓 Roti 2 + 🥦 Veg 1 cup🍎 Fruit 1🥣 Soup dinner 1–1.5 cup
Day 12🥞 Besan chilla 2🍚 Rice ½ cup + 🍲 Dal ½ cup🌰 Roasted chana 25–30g🫓 Roti 1 + 🥦 Veg 1 cup
Day 13🍚 Daliya 1 cup🍽️ Balanced portion plate🥛 Buttermilk 1 glass🥗 Light dinner 1 cup
Day 14🍏 Flexible breakfast🍽️ Simple lunch🥭 Light snack (small qty)🥣 Light meal 1 cup
WEEK 3 — ⚡ Metabolism Support & Light-Evening Meals
DayBreakfast (Qty)Lunch (Qty)Snack (Qty)Dinner (Qty)
Day 15🥣 Oats 1 cup + 🥛 Milk 120ml🍚 Rice ½–¾ cup + 🍲 Dal ¾ cup🍎 Fruit 1🥣 Soup 1–1.5 cup
Day 16🍚 Poha 1 cup🫓 Roti 2 + 🥦 Veg 1 cup🌰 Makhana 1 cup🫓 Roti 1 + 🍲 Dal ½ cup
Day 17🫓 Idli 2 + 🍛 Sambar ¾ cup🫘 Rajma ½–¾ cup + 🫓 Roti 1–2🥛 Buttermilk 1 glass🥣 Khichdi 1 cup
Day 18🍚 Upma 1 cup🫓 Roti 2 + 🍲 Dal ½–¾ cup🍉 Fruit bowl 1 cup🥗 Light dinner 1 cup
Day 19🍚 Daliya 1 cup + 🥛 Curd ¼–½ cup🍚 Rice ½ cup + 🥦 Veg 1 cup🌰 Roasted chana 25–30g🍲 Dal ½–¾ cup + 🫓 Roti 1
Day 20🥞 Chilla 2 pcs🍽️ Controlled portion plate🍵 Tea 1 cup + 🍪 2 lite biscuits🥣 Soup meal 1–1.5 cup
Day 21🍏 Light breakfast🍽️ Simple lunch🥗 Healthy snack (small qty)🥣 Light dinner 1 cup
WEEK 4 — 🌙 Consistent Light Dinner & Habit Reinforcement
DayBreakfast (Qty)Lunch (Qty)Snack (Qty)Dinner (Qty)
Day 22🥣 Oats 1 cup + 🍎 Fruit 1🫓 Roti 2 + 🍲 Dal ½–¾ cup + 🥦 Veg 1 cup🥛 Buttermilk 1 glass🥣 Khichdi 1 cup
Day 23🍚 Poha 1 cup🍚 Rice ½–¾ cup + 🍲 Dal ½–¾ cup🍌 Fruit 1🥣 Soup 1–1.5 cup
Day 24🫓 Idli 2 + 🍛 Sambar ¾ cup🧀 Paneer 60–70g + 🫓 Roti 2🌰 Makhana 1 cup🍲 Dal ½–¾ cup + 🥦 Veg 1 cup
Day 25🍚 Daliya 1 cup🫓 Roti 2 + 🥦 Veg 1 cup🌰 Roasted chana 25–30g🥗 Light dinner 1 cup
Day 26🍚 Upma 1 cup🍽️ Balanced Indian plate🍉 Fruit bowl 1 cup🥣 Soup dinner 1–1.5 cup
Day 27🥞 Chilla 2 pcs🍲 Dal ½–¾ cup + 🫓 Roti 1–2🥛 Buttermilk 1 glass🥣 Khichdi 1 cup
Day 28–30🔁 Repeat best-fit pattern🗓 Flexible rotation🥗 Healthy snack (controlled qty)🥣 Light dinner 1 cup
✔ Portion-controlled meals • ✔ Light evenings • ✔ Sustainable calorie deficit
🔹 *Customization depends on BMI, metabolism, routine, medical profile & activity level.*

ℹ️ Disclaimer

This chart is a demo sample. The final customised weight-loss plan is prepared according to BMI, body composition, metabolism, lifestyle routine and medical history. Food quantity and meal timings are personalised for each individual.