cheap meal plan for weight loss and diet to lose 10kg in 1 month

In today's generation, most people are overweight. Because of their day-to-day lifestyle and many other things. 

Here is the cheap meal plan for weight loss for both males and females.

It is the best cheapest diet plan for weight loss and gaining muscle as well. Because after losing fat, if you don't gain muscle, you look skinny. And the best part is that this best diet plan for weight loss is vegetarian. 

So, if you are vegetarian, then it is good for you, but if you are eating non-vegetarian, then replace the high-protein vegetarian foods with your favourite non-vegetarian foods.

 

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Cheapest Diet Plan For Weight Loss 

This cheap meal plan for weight loss is fully vegetarian, but if you are eating non-vegetarian foods, then replace all the vegetarian meals with non-vegetarian meals and make sure to complete your dinner at 8:00 PM. 

Because late-night foods will not digest properly, this will cause weight gain.

Monday

Day 1	Meals
Morning	warm water
Breakfast	overnight oats with fruits
Lunch	kidney beans with rice
Snack	1 handful of fox nuts
Dinner	50g of paneer with Chapati

Tuesday 

Day 2	Meals
Morning	Warm water
Breakfast	overnight oats with fruits
Lunch	kidney beans with rice
Snack	1 handful of fox nuts
Dinner	row5 col 2

Wednesday 

Day 3	Meals
Morning	hot water with lemon juice
Breakfast	Greek yogurt with granola and mixed berries
Lunch	Soya chunks wrap/ chicken wrap
Snack	1 handful of roasted chana
Dinner	50g of paneer with Chapati

Thursday 

Day 4	Meals
Morning	hot water with honey
Breakfast	Chickpeas and raw vegetables salad
Lunch	Smoothie of spinach with banana
Snack	1 handful of almonds
Dinner	celery sticks

Friday

Day 5	Meals
Morning	green tea
Breakfast	grain toast
Lunch	roasted chana and chickpeas salad with pomegranate
Snack	1 handful of walnuts
Dinner	Tofu with grain bread

Saturday 

Day 6	Meals
Morning	warm water
Breakfast	avacado with yogurt
Lunch	Mixed legumes
Snack	1 handful of dry fruits mix
Dinner	Zucchini noodles

Sunday

Day 7	Meals
Morning	Jeera water
Breakfast	Oats with peanut butter
Lunch	Soya chunks curry with brown rice
Snack	Apple and banana
Dinner	tomatoes soup with foxnuts

Why has Your weight gained so much?

Before knowing how to lose weight and the best cheap diet plan for weight loss, You must know why your weight has gained so much or if you are at a point of obesity. So, here are some factors that affect your weight. 

 

Eating too much

People gain weight when they eat more food than their bodies need. So, first, know what your body's calorie intake is with a calorie calculator.

Click to use the calorie calculator.

 

Unhealthy food

Eating lots of foods high in sugar, fat, and calories can make you gain weight. Mostly fast food, like:

• Burger
• Pizza
• Noodles
• Sweets etc.

These foods contain a lot of sugar and oil, and both sugar and oil contain empty calories. It means they didn't contain any nutrients like protein, fat, iron, etc. But they had a lot of calories.

 

Not moving much

Today, many people are just doing a table job. It means just sitting in a place and working on a laptop or computer. But our body needs physical movements to stay fit.

 So, if you don't exercise or play sports, your body doesn't burn off extra food, so it turns into fat, and your weight gains too much.

Genes from the family

Sometimes, if your parents or relatives are big, it's easier for you to get big too. It means that if all your family members are obese, then there are more chances that you will also be fatty. 

Because this is in your gene that you will be fatty.

 

Hormones

Sometimes during the time of puberty or growing up because of changes in your hormones. Some hormones that will make you obese will also get into your body.

 

Medicine

Most of the medicines have very serious side effects. So, if you have a treatment with medication, then it is also a factor that will increase your weight gain. 

 

Not enough sleep

When you don't sleep enough, your body can want more food, especially unhealthy snacks like: 

Fast foodProcessed foodSugary food

Nutrients Your Body Need To Consume For Weight Loss 

For losing weight fast in your diet you need to add some nutrients like protein, fat, multi-vitamins etc and remove carbohydrates. So, here are some nutrients that you need to add In your diet and best sources if the nutrient also.

Protein

Essential for muscle repair and growth, protein also helps in increasing satiety, making you feel full for longer periods and reducing overall calorie intake. Good sources include 

• lean meats
• poultry
• Fish
• Eggs
• dairy products
• legumes and 
• tofu.

Also read: High protein low calorie foods 

Fiber

Found in fruits, vegetables, whole grains, nuts, and seeds, fiber aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels, thus supporting weight loss efforts by reducing overeating.

Healthy Fats

Although calorie-dense, healthy fats like monounsaturated and polyunsaturated fats are crucial for maintaining hormonal balance, supporting brain function, and keeping you feeling satisfied. Sources include 

• avocados
• nuts
• seeds
• olive oil and
• fatty fish like salmon.

Complex Carbohydrates

Choose complex carbohydrates over simple sugars, as they provide sustained energy and keep blood sugar levels stable, reducing cravings and overeating. Examples include

• whole grains
• Fruits
• vegetables
• Legumes and 
• starchy vegetables like sweet potatoes.

Vitamins and Minerals

Ensure adequate intake of vitamins and minerals, particularly those involved in energy metabolism and cellular function. Key ones include 

• vitamin D
• vitamin B12
• magnesium and 
• iron

which can be obtained through a balanced diet or supplements if necessary.

Water

Often overlooked but crucial, staying hydrated supports metabolism, aids in digestion, and helps control appetite. Drinking water before meals can also help reduce calorie intake.

Calcium

Research suggests that calcium may play a role in regulating body weight and fat metabolism. 

• Dairy products
• leafy greens
• tofu and 
• fortified foods

are good sources of calcium.

Probiotics

Beneficial bacteria found in fermented foods like: 

• yogurt
• kefir
• kimchi and 
• sauerkraut

Can promote gut health, which is linked to weight management and overall well-being.

Caffeine

In moderation, caffeine can boost metabolism and enhance fat burning. It is found in coffee, tea, and certain supplements, but excessive intake should be avoided due to potential negative side effects.

Omega-3 Fatty Acids

These healthy fats are linked to reduced inflammation, improved heart health, and potentially aiding in weight loss. Sources

• include fatty fish like salmon
• walnuts
• flaxseeds and 
• chia seeds.

Best Indian Vegetarian Diet Plan For Weight Loss 

To lose weight quickly in your diet, you need to add some nutrients like:

• Protein
• Fat
• Multi-vitamins etc. 

and remove carbohydrates. So, here are some nutrients that you need to add to your diet and the best sources of those nutrients.

Monday 

Day 1	Meals
Morning	hot warm water
Breakfast	Dalia
Lunch	Vegetable salad
Snack	1 handful of roasted chana
Dinner	khichdi

Tuesday 

Day 2	Meals
Morning	Luke warm water
Breakfast	peanut butter with brown bread
Lunch	fruit salad
Snack	1 handful of peanuts
Dinner	legumes soup

Wednesday 

Day 3	Meals
Morning	jeera water
Breakfast	Oats with banana
Lunch	green leafy vegetables salad
Snack	Roasted foxnuts
Dinner	tomato soup

Thursday 

Day 4	Meals
Morning	warm water with lemon
Breakfast	Sprouts salad
Lunch	Soya chunks pualo
Snack	1 handful of almonds
Dinner	paneer with Chapati

Friday 

Day 5	Meals
Morning	warm water with honey
Breakfast	Boiled chana with vegetables (Cucumber, onion, tomato etc.)
Lunch	Soya chunks curry with rice
Snack	1 handful walnuts
Dinner	rajma with Chapati

Saturday 

Day 6	Meals
Morning	warn water with green tea
Breakfast	Dalia
Lunch	Chickpeas salad with raw vegetables
Snack	1 handful of almonds
Dinner	khichdi

Sunday 

Day 7	Meals
Morning	warm water
Breakfast	Sprouts and curd
Lunch	Chickpeas salad with pomegranate and vegetables
Snack	1 handful of mixed seeds
Dinner	Mixed dal with chapati

Conclusion

In summarising, the best cheap weight loss diet plan will contain a good amount of protein, fat, and multivitamins and very little carbohydrates. So, the best sources of protein are: 

• paneer
• lentils
• Tofu
• Dairy products
• soy chunks
• chicken
• lean meat
• fish
• eggs, etc. 

The best sources of fat for weight loss are peanut butter, and some of the of the best sources of multivitamins and minerals are: if you can afford a supplement, then it is the best option, but if you can't, then start eating all seasonal fruits and raw vegetables like:

•  cucumber
• onion
• tomato
• radish
• Carrot
• beetroot, etc.

which can make you gain weight. Because this type of food contains a bulk  of empty calories.

Frequently Asked Questions

 

How to reduce belly fat?

 

   

To reduce belly fat, focus on a balanced diet with fewer processed foods, high in protein, fiber, and healthy fats. Incorporate regular cardiovascular exercise and strength training to boost metabolism and burn calories. Adequate sleep and stress management also play crucial roles in weight loss. Consistency is key for sustainable results.

 

 

How many kg can I lose in a month?

 

   

Weight loss varies depending on factors like starting weight, diet, and exercise regimen. A safe and sustainable rate is typically 0.5 to 1 kg per week, translating to approximately 2 to 4 kg per month. Rapid weight loss can be unhealthy and unsustainable, aiming for gradual progress is advisable.

 

 

How can I lose 20 kgs without dieting?

 

   

Losing 20 kg without dieting requires lifestyle changes. Focus on portion control, eat mindfully, and choose nutrient-dense foods. Incorporate regular physical activity like brisk walking, cycling, or swimming. Prioritize sleep and manage stress to regulate hormones. Small, sustainable changes over time can lead to significant weight loss without strict dieting.

 

 

How can I lose 5Kg in 7 days?

 

   

Losing 5 kg in 7 days is not advisable or safe for most individuals. Rapid weight loss can lead to health risks and is often unsustainable. Instead, focus on gradual, sustainable methods like reducing calorie intake, increasing physical activity, and staying hydrated. Consult a healthcare professional for personalized advice.

 

 

What is the best and cheapest diet to lose weight?

 

   

One of the most affordable and effective diets for weight loss is a whole foods-based approach. This includes prioritizing fruits, vegetables, lean proteins, whole grains, and healthy fats while minimizing processed foods and sugary beverages. Planning meals, buying in bulk, and cooking at home can help save money while supporting weight loss goals.

 

 

Which diet is most successful for weight loss?

 

   

There isn't a one-size-fits-all answer as success varies among individuals. However, diets emphasizing whole foods, portion control, and sustainability tend to be effective. Examples include the Mediterranean diet, DASH diet, and flexible dieting approaches. Finding what works best for your lifestyle and preferences is key to long-term success.