Dietician Nutritionist in Bandra west Mumbai near me

January 7, 2026
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Days Diet Plan to Lose Weight – A Clinical Dietician’s Approach

By Geetanjali Mengi, Registered Clinical Dietician & Nutritionist

Weight loss is not about starving, skipping meals, or following fad diets. Sustainable and healthy weight loss comes from balanced nutrition, portion control, and consistency. As a Registered Clinical Dietician & Nutritionist, I strongly believe that the right diet plan should nourish the body while helping it shed excess fat safely.

This 7-day weight loss diet plan is designed to improve metabolism, reduce unhealthy cravings, and promote gradual fat loss while ensuring adequate nutrition. It is suitable for most adults, but individual needs may vary based on age, medical conditions, and lifestyle.

Day 1

* Early Morning: Warm water with lemon
* Breakfast: Vegetable oats or vegetable poha
* Mid-Morning: 1 fruit (apple/orange/papaya)
* Lunch: 2 multigrain rotis + Dal or Pulses or Chicken or Fish + salad
* Evening Snack: Green tea + roasted chana or Egg Whites
* Dinner: Vegetable soup + sautéed vegetables with Chicken or Fish

Day 2

* Early Morning: Soaked almonds (5–6)
* Breakfast: Besan chilla with vegetables
* Mid-Morning: Coconut water
* Lunch: Brown rice + dal + salad
* Evening Snack: Chana or Sattu Powder
* Dinner: Paneer or tofu bhurji with vegetables

Day 3

* Early Morning: Jeera water
* Breakfast: Vegetable upma
* Mid-Morning: Seasonal fruit
* Lunch: Quinoa or millet khichdi
* Evening Snack: Sprouts salad
* Dinner: Stir-fried vegetables with soup and low fat paneer

Day 4

* Early Morning: Warm water
* Breakfast: Idli with vegetable sambar
* Mid-Morning: Buttermilk
* Lunch: 2 rotis + curd + vegetable sabzi
* Evening Snack: Handful of nuts/seeds
* Dinner: Light vegetable curry with sprouts

Day 5

* Early Morning: Lemon water
* Breakfast: Smoothie (low-fat curd + fruit + seeds)
* Mid-Morning: Fruit
* Lunch: Vegetable or chicken or low fat paneer pulao + raita
* Evening Snack: Makhana or roasted peanuts
* Dinner: Grilled vegetables or salad bowl with chicken or chilla or egg curry

Day 6

* Early Morning: Herbal tea
* Breakfast: Multigrain toast with peanut butter
* Mid-Morning: Fruit
* Lunch: Dal + 2 rotis + salad
* Evening Snack: Egg whites or sattu powder
* Dinner: Roasted chicken or grilled paneer

Day 7

* Early Morning: Warm water
* Breakfast: Vegetable omelette or paneer bhurji
* Mid-Morning: Coconut water
* Lunch: Millet roti + vegetable curry
* Evening Snack: Chana or nuts
* Dinner: Light soup or sautéed vegetables with Bowl of Thick Dal

Important Weight Loss Tips

* Stay hydrated (8–10 glasses of water daily)
* Eat mindfully and avoid late-night eating
* Include physical activity at least 4–5 days a week
* Avoid sugar, fried foods, and refined carbohydrates

Remember, weight loss is not a one-size-fits-all journey. For lasting results, a personalized diet plan based on your medical history, body composition, and lifestyle is essential.

For customized clinical nutrition guidance, consult Geetanjali Mengi, Registered Clinical Dietician & Nutritionist, at
www.dieticiangeetanjali.com | www.geetanjalimedicalnutritionclinic.com | www.geetanjalinutritioncenter.com

Healthy eating today leads to a healthier tomorrow. 🌱