5 Kg Weight Loss 10 Week Diet Plan For Vegetarians

Weight Loss and diet plans go hand in hand and it is very important that you follow the right diet plan when it comes to weight loss. With information on weight loss food items and a 1 day diet plan for weight loss, we now present a 10 week weight loss diet plan which can be followed by both vegetarians & non vegetarians. This weekly plan includes all your meals right from the time you wake up till the time you sleep. So it's time we make weight loss a reality for you, let's get started

Week 1

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with 1  Veg Sandwich OR
2 Brown Bread Toasts  OR
Oats Upma (1 bowl)
Mid MorningAny of these fruits (Apple, Guava, Orange, Sweet lime)
Lunch1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot + Curd or Buttermilk
Snack1 Cup Green Tea without Sugar with any 1 fruit  OR
4 almonds and 2 walnuts OR
1 Diet Methi Khakra OR
Roasted Chana
Dinner1-2 Millet Roties + Vegetables (No Potato & Peas) +  Salad without Beetroot

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti roti (Jwar/Bajra/Ragi) take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot
  • No Dal or proteans in the firt week of commencing the Diet

Week 2

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with 1  Veg Sandwich OR
2 Brown Bread Toasts  OR
Milk & Wheat Flakes
Mid Morning1 Cup Green Tea with 4 Almonds
Lunch (5 Days)1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot + Curd or Buttermilk
Lunch (2 Days)Moong Sprouts (3-4 Tbsp) + Vegetables + Salad
Snack1 Cup  Tea without Sugar with any 1 fruit  OR
1 Diet Moong Khakra
1 Diet Methi Khakra OR
Roasted Chana
Dinner (5 Days)1-2 Millet Roties + Vegetables (No Potato & Peas) + Salad without Beetroot
Dinner (2 Days)Home Made Paneer (50-100gm) + Vegetables + Salad

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti roti (Jwar/Bajra/Ragi) take 3 parts millet and 1 part wheat flower to bind the dough. 
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot

Week 3

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with + Dlia Upma OR
1 Fruit + 5 Almonds + 1 Cup Milk
Mid Morning1 Cup Green Tea 
Lunch 1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot 
Snack1 Cup  Tea without Sugar with 
1 Diet Methi Khakra OR
Roasted Chana OR
Soya Balls
Dinner (3 Days)1-2 Millet Roties + Vegetables (No Potato & Peas) + Salad without Beetroot
Dinner (2 Days)Home Made Paneer (50-100gm) + Vegetables + Salad
Dinner (2 Days)Soup + Salad

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot

Week 4

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with
Dalia + Glass Of Milk OR
Oats (1 cup) + Glass Of Milk + 1 Fruit
Mid Morning1 Cup Green Tea + 3-4 Almonds
Lunch (4 Days)1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot + Buttermilk Or Curd
Lunch (3 Days)Homemade Paneer (50-100gms) + salad + Vegetables + 1 Glass of Buttermilk
Snack1 Cup  Tea without Sugar with 
Diet Methi Chips OR
Roasted Chana OR
Soya Balls OR
Jawar Balls
Dinner (4 Days)1-2 Millet Roties + Vegetables (No Potato & Peas) + Salad without Beetroot + Clear Soup
Dinner (3 Days)Home Made Paneer (50-100gm) + Vegetables + Salad + Clear Soup

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot.

Week 5 (Maintainence Diet)

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with 1  Veg Sandwich OR
2 Brown Bread Toasts  OR
Oats Upma (1 bowl)
Mid MorningAny of these fruits (Apple, Guava, Orange, Sweet lime)
Lunch1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot + Dal OR
1-2 Wheat Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot + Dal OR
Snack1 Cup Green Tea without Sugar with any 1 fruit  OR
4 almonds and 2 walnuts OR
1 Diet Methi Khakra OR
Roasted Chana
Dinner (3 Days)1-2 Jawar Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot
Dinner (4 Days)Soup & Sandwich (of 2 wheat bread slices & cucumber)

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti roti (Jwar/Bajra/Ragi) take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot
  • No Dal or proteans in the firt week of commencing the Diet

Week 6

Waking UpWheet Grass Juice
Breakfast1 Cup Tea without Sugar with
1 Fruit + 5 Almonds + 1 Wheat Bread Toast  OR
1 Fruit + 5 Almonds + 1 Cup Milk
Mid Morning1 Cup Green Tea 
Lunch (4 Days)1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot 
Lunch (3 Days)1-2 Moong Dal Chillas + salad + Vegetables + 1 Glass of Buttermilk
Snack1 Cup  Tea without Sugar with 
Roasted Chana OR
Soya Balls OR
Soya Nuts
Dinner (3 Days)Homemade Paneer or Tofu (50-100gms) + Vegetables (No Potato & Peas) + Salad without Beetroot + Clear Soup
Dinner (2 Days)Salad + Soup
Dinner (2 Days)Moong Sprouts + Vegetables + Salads

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot.

Week 7

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with + Veg Sandwich OR
1 Fruit + 5 Almonds + 1 Bread Toast
Mid Morning1 Cup Warm water with Jeera Powder 
Lunch (5 Days)1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot 
Lunch (2 Days)Low Fat Curd (100 gm) + Vegetables (No Potato & Peas) +  Salad without Beetroot 
Snack1 Cup  Tea without Sugar with 
Roasted Chana OR
Soya Balls OR
Soya Nuts
Dinner (3 Days)1-2 Millet Roties + Vegetables (No Potato & Peas) + Salad without Beetroot
Dinner (2 Days)Home Made Paneer (50-100gm) + Vegetables + Salad
Dinner (2 Days)Soup + Salad

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot

Week 8

Waking Up1-2 Glasses of lukewarm water with Few drops Lime
Breakfast1 Cup Tea without Sugar with
Dalia + Glass Of Milk OR
Oats (1 cup) + Glass Of Milk + 1 Fruit
Mid Morning1 Cup Green Tea 
Lunch (4 Days)1-2 Moong Dal Chillas + Vegetables (No Potato & Peas) +  Salad without Beetroot + Buttermilk Or Curd
Lunch (3 Days)Homemade Paneer (50-100gms) + salad + Vegetables + 1 Glass of Buttermilk
Snack1 Cup  Tea without Sugar with 1 Fruit
Dinner (4 Days)Soya Upma Chunks + Vegetables (No Potato & Peas) + Salad without Beetroot 
Dinner (3 Days)Home Made Paneer (50-100gm) + Vegetables + Salad + Clear Soup

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot.

Week 9

Waking UpWheat Grass Juice
Breakfast1 Cup Tea without Sugar with 
1 Fruit + 5 Almonds OR
1 Cup Milk + 1 brown Toast
Mid Morning1 Glass Coconut Water
Lunch (4 Days)1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot 
Lunch (3 Days)Moong Sprouts + Vegetables (No Potato & Peas) +  Salad without Beetroot 
Snack1 Cup  Tea without Sugar with 
5-6 Almonds OR
Chana Jor OR
Soya Balls
Dinner (2 Days)Chana Dal + Vegetables (No Potato & Peas) + Salad without Beetroot
Dinner (2 Days)Home Made Paneer (50-100gm) + Vegetables + Salad
Dinner (3 Days)Soup + Salad

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot

Week 10

Waking Up1-2 Glasses of lukewarm water with Few drops Lime/Whaet Grass Juice/Amla Juice
Breakfast1 Cup Tea without Sugar with
Dalia + Glass Of Milk OR
Oats (1 cup) + Glass Of Milk + 1 Fruit
Mid Morning1 Glass Coconut Water
Lunch 1-2 Millet Rotis + Vegetables (No Potato & Peas) +  Salad without Beetroot + Buttermilk Or Curd
Snack1 Cup  Tea without Sugar with 
Diet Methi Chips OR
Roasted Chana OR
Soya Balls OR
Jawar Balls
Dinner (3 Days)Salad without Beetroot + Soup
Dinner (2 Days)Home Made Paneer (50-100gm)  + Salad
Dinner (2 Days)Pomogranate (or other seasonal Fruit) + Salad

Notes:

  • Consume 1tsp Chia Seeds with ¼ Cup Water or 1tbsp Husk before Lunch and Dinner, apart from keeping you full for theyhave many other health benefits.
  • To prepare Millet Roti (Jwar/Bajra/Ragi) roti take 3 parts millet and 1 part wheat flower to bind the dough.
  • Vegetables should not have Potato or Peas, Salad should be made without Beetroot.