A sample Indian weight loss meal plan for over 40 aged ladies

Meal Plan:

Breakfast:

• 1 cup of warm water with lemon
• 1 bowl of vegetable upma (semolina porridge with vegetables) or 2 idlis (steamed rice and Lentil cakes) with sambar (a spicy lentil soup)

Mid-morning Snack:

• 1 cup of green tea
• 1 medium-sized fruit (apple, pear, orange, or guava)

Lunch:

• 1 bowl of mixed vegetable salad (lettuce, tomato, cucumber, and carrot) with a dressing of - lemon juice and olive oil
• 1 small bowl of brown rice or quinoa
• 1 bowl of dal (lentil soup) or 1 small bowl of chicken or fish curry (cooked in less oil and spices)
• 1 small bowl of stir-fried vegetables (broccoli, beans, or cabbage)

Mid-afternoon Snack:

• 1 cup of buttermilk (yogurt drink) or coconut water
• 1 small bowl of mixed nuts (almonds, walnuts, and cashews) or roasted chana (roasted chickpeas)

Dinner:

• 1 bowl of mixed vegetable soup (tomato, carrot, and beetroot) or clear chicken soup
• 1 small bowl of grilled or baked fish or chicken
• 1 small bowl of stir-fried vegetables (capsicum, broccoli, and zucchini)
• 1 small bowl of quinoa or brown rice

Bedtime Snack:

• 1 cup of warm milk with turmeric

Note: This is a sample meal plan and can be adjusted according to personal preferences and dietary restrictions. It is recommended to consult with a registered dietitian or healthcare professional before starting any weight loss program.