7-Day Veg & Non-Veg Diet Plans
Select your goal and follow the daily Veg/Non-Veg diet plans to achieve weight loss or weight gain effectively.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | 🥦 Veg:Oats with fruits 🍗 Non-Veg:Oats + boiled eggs | 🥦 Veg:Grilled vegetable salad 🍗 Non-Veg:Grilled chicken salad | 🥦 Veg:Vegetable soup 🍗 Non-Veg:Chicken soup |
| 2 | 🥦 Veg:Greek yogurt with berries 🍗 Non-Veg:Greek yogurt + egg whites | 🥦 Veg:Quinoa salad 🍗 Non-Veg:Quinoa + grilled fish | 🥦 Veg:Grilled tofu + veggies 🍗 Non-Veg:Grilled fish + veggies |
| 3 | 🥦 Veg:Spinach banana smoothie 🍗 Non-Veg:Spinach banana smoothie + boiled eggs | 🥦 Veg:Brown rice + dal + salad 🍗 Non-Veg:Brown rice + chicken + salad | 🥦 Veg:Stir-fried vegetables 🍗 Non-Veg:Stir-fried vegetables + fish |
| 4 | 🥦 Veg:Poha with veggies 🍗 Non-Veg:Poha + boiled eggs | 🥦 Veg:Vegetable soup + chapati 🍗 Non-Veg:Chicken + vegetable soup | 🥦 Veg:Grilled paneer + salad 🍗 Non-Veg:Grilled paneer + chicken salad |
| 5 | 🥦 Veg:Whole wheat toast + avocado 🍗 Non-Veg:Whole wheat toast + boiled eggs | 🥦 Veg:Mixed vegetable curry + chapati 🍗 Non-Veg:Chicken curry + chapati | 🥦 Veg:Light soup 🍗 Non-Veg:Chicken soup |
| 6 | 🥦 Veg:Idli + sambar 🍗 Non-Veg:Idli + sambar + egg whites | 🥦 Veg:Grilled fish substitute: paneer salad 🍗 Non-Veg:Grilled fish + salad | 🥦 Veg:Vegetable stir fry 🍗 Non-Veg:Vegetable stir fry + chicken |
| 7 | 🥦 Veg:Smoothie bowl 🍗 Non-Veg:Smoothie bowl + boiled eggs | 🥦 Veg:Brown rice + veggies 🍗 Non-Veg:Brown rice + chicken + veggies | 🥦 Veg:Soup + salad 🍗 Non-Veg:Chicken soup + salad |
Recommended Supplements
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Buy Protein PowderDaily Diet Tips
- Drink warm water in the morning to boost metabolism.
- Include protein in every meal.
- Eat small, frequent meals.
- Combine diet with daily exercise.
- Stay hydrated throughout the day.
Frequently Asked Questions
Is this diet plan safe for beginners?
Yes, this diet plan is designed for beginners and uses balanced, easily available foods.
Can I follow this diet without exercise?
While exercise improves results, this diet can still be followed without intense workouts.
How long does it take to see results?
Most people start noticing changes within 2–4 weeks with consistency.