7-Day Weight Loss Diet Chart for Females

7-Day Diet Chart for Female Weight Loss

Day 1

• Early Morning: Warm water with lemon.
• Breakfast: Oats with skim milk, topped with fresh fruits (e.g., berries) and a sprinkle of almonds.
• Mid-Morning: Green tea with a handful of nuts (5-6 almonds or walnuts).
• Lunch: Brown rice, dal, mixed vegetable sabzi, and cucumber salad.
• Evening Snack: A small bowl of mixed seasonal fruits.
• Dinner: Grilled chicken breast with steamed broccoli and 1 whole grain roti.

Day 2

• Early Morning: Lemon water with soaked fenugreek seeds.
• Breakfast: Vegetable poha made with peas, carrots, and green chilies.
• Mid-Morning: Herbal tea with roasted chana (50-70 grams).
• Lunch: Quinoa salad with cucumbers, tomatoes, onions, and a light olive oil dressing.
• Evening Snack: Carrot sticks with hummus (2 tablespoons).
• Dinner: Paneer stir-fry with capsicum and tomatoes, served with a whole grain roti.

Day 3

• Early Morning: Ginger honey water (warm water with grated ginger and 1 teaspoon of honey).
• Breakfast: Moong dal chilla (2 pancakes) with mint chutney.
• Mid-Morning: A handful of trail mix (seeds and dried fruits).
• Lunch: Spinach and mushroom brown rice (1 cup).
• Evening Snack: Sliced apple with peanut butter (1 tablespoon).
• Dinner: Grilled salmon with steamed zucchini and carrots (150g).

Day 4

• Early Morning: Apple cider vinegar in warm water (1 tablespoon).
• Breakfast: Smoothie bowl made with almond milk, spinach, and mixed berries, topped with chia seeds.
• Mid-Morning: Green tea with cottage cheese (100g).
• Lunch: Lentil soup with a whole grain roll.
• Evening Snack: Roasted chickpeas (50-70 grams).
• Dinner: Baked tofu with stir-fried bell peppers and onions.

Day 5

• Early Morning: Herbal tea with a slice of lemon.
• Breakfast: Greek yogurt topped with fresh fruits and chia seeds.
• Mid-Morning: A small bowl of boiled corn.
• Lunch: Chickpea curry with brown rice (1 cup each).
• Evening Snack: A handful of nuts (5-6 almonds or walnuts).
• Dinner: Grilled fish with quinoa and a side of steamed spinach (150g).

Day 6

• Early Morning: Warm water with turmeric (a pinch).
• Breakfast: Avocado toast (1 slice whole grain bread with smashed avocado and a poached egg).
• Mid-Morning: Green tea with sliced cucumbers.
• Lunch: Chicken salad (grilled chicken breast with lettuce, cherry tomatoes, and olives).
• Evening Snack: Mixed berry bowl (small bowl of fresh berries).
• Dinner: Baked sweet potatoes with steamed broccoli (1 medium sweet potato).

Day 7

• Early Morning: Lemon and ginger-infused water (1 glass).
• Breakfast: Millet porridge cooked in almond milk, topped with honey and nuts.
• Mid-Morning: Herbal tea with pumpkin seeds (1 tablespoon).
• Lunch: Vegetable stir-fry with tofu or paneer and a bowl of dal.
• Evening Snack: Roasted makhanas (small bowl of fox nuts).
• Dinner: Vegetable soup with 1 slice of multigrain bread.