Weight Loss Guide: Diet & Exercise Plan (Eggless & Dairy-Free)
🌿 Monday to Saturday Diet Plan (Dairy-Free, Egg-Free, 1200-1400 Calories Per Day)
General Guidelines
✅ Protein-rich meals ( dal, sprouts, chickpeas, lentils)
✅ Healthy fats (nuts, seeds, coconut)
✅ Avoid sugar, fried food, and processed carbs
✅ Drink 3–4 liters of water daily
| Day | Morning (6 AM) | Breakfast (8 AM) | Mid-Morning (10 AM) | Lunch (12 PM) | Snack (4 PM) | Dinner (7 PM) | Night (9 PM) | Calories |
| Monday | 4/7 Almonds + 5 Raisins (soaked) | 1 Cup Tea/Coffee (less/moderate sugar) + 1 Veg Sandwich (2 brown breads) | 1 Seasonal Fruit/ Juice | 1 Bowl Moong dal + Small Bowl Rice + Salad + Butter Milk + 1 Roti | Green tea + Makhana | 2 Idly + Chutney + Salad | 1/2 Cup Milk | ~1300 |
| Tuesday | 4/7 Almonds + 5 Raisins (soaked) | 1 Veg paratha + Chutney | 1 Seasonal Fruit/ Juice | Paneer Bhurji + Salad + Butter Milk + 1 Roti | Roasted Chana | Chana chat | 1/2 Cup Milk | ~1250 |
| Wednesday | 4/7 Almonds + 5 Raisins (soaked) | 1 Bowl upma | 1 Seasonal Fruit/ Juice | 1 Bowl Rajma + Small Bowl rice + salad + Butter Milk | Boiled Peanuts | Veg Oats Khichdi + Salad | 1/2 Cup Milk | ~1350 |
| Thursday | 4/7 Almonds + 5 Raisins (soaked) | 1 Bowl Poha | 1 Seasonal Fruit/ Juice | 1 Bowl Masoor Dal + Small Bowl rice + Salad + Butter Milk + 1 Roti | Dry fruits | 1 Besan paneer Chilla + Salad | 1/2 Cup Milk | ~1300 |
| Friday | 4/7 Almonds + 5 Raisins (soaked) | 1 Khakhra | 1 Seasonal Fruit/ Juice | Chole Sabji + 1 Roti + Rice + Salad + Butter Milk | Mamra | Khichu + Salad | 1/2 Cup Milk | ~1250 |
| Saturday | 4/7 Almonds + 5 Raisins (soaked) | 1 Thepla (no oil) | 1 Seasonal Fruit/ Juice | 1 Bowl Chana Dal + 1 Bowl rice + 1 Roti + Salad + Butter Milk | Roasted dry fruits | 1 Moong Dal Chilla + Salad | 1/2 Cup Milk | ~1300 |
By following this structured diet plan, you can achieve sustainable weight loss while maintaining energy levels and muscle tone. Stay consistent, track your progress, and enjoy the journey to a healthier lifestyle! 💪😊
🏋️ Monday to Saturday Home Workout Plan
Warm-up (5 min before every workout)
| Exercise | Duration | GIF |
| Jumping Jacks | 1 min | |
| Arm Circles | 30 sec | |
| High Knees | 1 min | |
| Side Lunges | 30 sec each side | |
| Leg Swings | 30 sec each leg |
🏃 Monday – Lower Body Focus (Legs & Glutes)
| Exercise | Sets | Reps | GIF |
| Squats | 3 | 15 | |
| Jump Squats | 3 | 12 | |
| Forward Lunges | 3 | 12 per leg | |
| Glute Bridges | 3 | 15 | |
| Wall Sit | 3 | 30 sec hold | |
| Standing Calf Raises | 3 | 20 |
💪 Tuesday – Upper Body & Core
| Exercise | Sets | Reps | GIF |
| Knee Push-ups | 3 | 12 | |
| Shoulder Taps | 3 | 15 per side | |
| Plank (Hold) | 3 | 30 sec | |
| Triceps Dips (using a chair) | 3 | 12 | |
| Superman Hold (for back) | 3 | 30 sec | |
| Bicycle Crunches | 3 | 15 per side |
🔥 Wednesday – Full Body HIIT (Fat Burn)
| Exercise | Sets | Reps/Time | GIF |
| Jumping Jacks | 3 | 45 sec | |
| Squat to Front Kick | 3 | 12 per leg | |
| Burpees | 3 | 12 | |
| Mountain Climbers | 3 | 30 sec | |
| Plank to Shoulder Tap | 3 | 12 per side | |
| High Knees | 3 | 45 sec |
🏃♀️ Thursday – Core & Abs
| Exercise | Sets | Reps | GIF |
| Leg Raises | 3 | 12 | |
| Russian Twists | 3 | 15 per side | |
| Flutter Kicks | 3 | 20 | |
| Plank with Hip Dips | 3 | 15 per side | |
| Seated Knee Tucks | 3 | 15 | |
| Side Plank (Hold) | 3 | 30 sec per side |
🦵 Friday – Lower Body (Glutes & Thighs)
| Exercise | Sets | Reps | GIF |
| Sumo Squats | 3 | 15 | |
| Reverse Lunges | 3 | 12 per leg | |
| Glute Kickbacks | 3 | 15 per leg | |
| Wall Sit | 3 | 40 sec | |
| Calf Raises | 3 | 20 | |
| Side Leg Raises | 3 | 12 per side |
💃 Saturday – Active Recovery (Light Cardio & Stretching)
| Exercise | Sets | Time | GIF |
| Slow Jog in Place | 1 | 5 min | |
| Side Lunges Stretch | 2 | 30 sec each side | |
| Seated Forward Bend | 2 | 30 sec | |
| Cat-Cow Stretch | 2 | 30 sec | |
| Cobra Stretch | 2 | 30 sec | |
| Child’s Pose | 2 | 30 sec |
✅ Cool-Down (After Every Workout)
| Exercise | Duration | GIF Link |
| Deep Breathing | 2 min | |
| Seated Forward Fold | 30 sec | |
| Shoulder & Arm Stretch | 30 sec each side | |
| Quadriceps Stretch | 30 sec per leg |
💡 Pro Tips for Best Results
✅ Workout on an empty stomach in the morning or 2 hours after a meal
✅ Follow your diet plan strictly
✅ Increase intensity weekly (add reps/time)
✅ Get 6-7 hours of sleep daily
✅ Daily water intake: 3-4 liters
Final Words
By following this structured diet and exercise plan, you can achieve sustainable weight loss while maintaining energy levels and muscle tone. Stay consistent, track your progress, and enjoy the journey to a healthier lifestyle! 💪😊