7 DAYS GRILLED

DIET PLAN FOR WEIGHT LOSS

(Non Veg)
1600 - 1800 Cals

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 INTRODUCTION
The food you eat can affect your health
and to eat healthier food, you may need
to change some of your daily habits. It's
best to set small goals and change your
habits a little bit at a time. Over time,
small changes can make a big
difference in your health

A healthy diet is good for overall health.

It also can help you reach a healthy
weight and stay there.

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 BREAKFAST-8 AM
Approx. 300-400 Cals

DAY 01

Milk Tea 1 Cup •

Omlette (2 Egg plain) •
2 slice of brown bread •

DAY 02
• Milk Tea 1 Cup no sugar
• Omlette (1 Egg, Mushroom
and Onion)
• 2 Slice of Brown Bread

DAY 03

Milk Tea 1 Cup no sugar •

2 Slice of multigrain toast •
1 sunny side up Egg Omlette •

DAY 04

• Black Tea/Coffee 1 Cup

• 2 French toast

DAY 05

Milk Tea no sugar / 1 Black Tea •

2 Slices of grilled multigrain toast •
with a slice of low-fat cheese

DAY 06

• Black Tea 1 Cup no sugar

• 1 Egg roll/sandwich

DAY 07

Black Tea 1 Cup no sugar •

sausage roll •

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 MID MORNING SNACK-11 AM
Approx. 75 Cals

DAY 01

1 Cup Yogurt •

DAY 02

• Sprouts or roasted
gram (10gms)

DAY 03

1 Cup Strawberries •

DAY 04

• Apple

DAY 05

½ Cup flaxseeds •

DAY 06

• 5 to 6 Almonds

DAY 07

5-6 Walnuts •

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 (Please have it with Vegetable Salad no

LUNCH-1 PM dressing or vegetable Soup and 1

multigrain khuboos or 1 small
portion boiled rice)

Approx. 400-500 Cals

DAY 01

3 chicken grilled leg piece •

or 6 bacon meat grilled piece

DAY 02

• Quarter chicken grilled with

lemon and pepper
or 4 smoked ribs

DAY 03

3 barbequed chicken wings •

or 3 barbequed ribs

DAY 04

• 150 g chicken or
meat sausage grilled

DAY 05

Grilled chicken salad with •

vinaigrette dressing or
150 g grilled meat steak

DAY 06

• Chicken or meat kebabs

less than 150 g

DAY 07

150 g tandoori grilled chicken •

or meat skewers

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 EVENING SNACK 5 PM
Approx. 75 Cals

DAY 01

Apple •

DAY 02

• Oats with desired

vegetables (excluding potato)

DAY 03

Apple •

DAY 04

• Pear

DAY 05

Apple •

DAY 06

• Oats with desired

vegetables (excluding potato)

DAY 07

Pear •

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 (Please have it with Vegetable Salad

DINNER 7 PM no dressing or vegetable Soup and 1

multigrain khuboos or 1 small
portion boiled rice)

Approx. 400-500 Cals

DAY 01

150 g grilled chicken thighs •

DAY 02

• 4 pieces grilled lemon

chicken with spinach or
1 piece lean meat grilled
with lemon and spinach

DAY 03

150 g chicken or lean meat •

skewers with satay sauce

DAY 04

• 3 barbequed chicken wings

or 2 barbequed lean meat

DAY 05

4 grilled chicken drumsticks •

or 5 grilled lean meat strips

DAY 06

• 1 grilled chicken salad with

vinaigrette dressing

DAY 07

1 yogurt marinated grilled •

chicken breast piece or
lean meat piece 100 g

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 BED TIME 9-10 PM
Approx. 50 Cals

DAY 01

• Drink a cup of warm milk

(skimmed) with no sugar

DAY 02

Drink a cup of warm milk •

(skimmed) with no sugar

DAY 03

• Drink a cup of warm milk

(skimmed) with no sugar

DAY 04

Drink a cup of warm milk •

(skimmed) with no sugar

DAY 05

• Drink a cup of warm milk

(skimmed) with no sugar

DAY 06

Drink a cup of warm milk •

(skimmed) with no sugar

DAY 07

• Drink a cup of warm milk

(skimmed) with no sugar

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 BUILD HEALTHY
EATING HABITS
• Reduce the number of calories you eat daily.
Eat smaller portions
• Follow the dietary guidelines above
• Decrease the amount spent in sedentary
activities, especially watching television. Use
your free time working on hobbies or
engaging in fun activities
• Eliminate all sugar drink from your diet. You
can drink 100% fruit juice, unsweetened, but
limit servings to one or two a day. Drink
more water.
• Eat slowly and mindfully
• Stick to one serving

Set your health goals and stick it on the

fridge to remind yourself to do your best
everyday and keep going

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