7-day diet plan for weight loss with Pakistani food
This 7-day diet plan for weight loss uses normal Pakistani home food: one chapati per meal, daal or chicken for protein, and half a plate of sabzi or salad. Follow it with two fruits and two cups of chai a day. Expect about ½ to 1 kg of loss per week, not 5–10 kg.
The 7-day Pakistani weight loss diet plan
Every day also includes: 1 fruit mid-morning, chai with little sugar and roasted chanay in the evening, and 8 glasses of water. Cook with oil measured by spoon.
| Day | Nashta | Dopahar | Raat |
|---|---|---|---|
| Monday | 1 chapati, 1 boiled egg, chai | 1 katori daal mash, salad, 1 chapati | Lauki sabzi, raita, 1 chapati |
| Tuesday | Daliya in milk, no sugar | Chicken salan (1 katori), salad, 1 chapati | Palak with a little paneer, 1 chapati |
| Wednesday | 2 slices brown bread, 1 omelette (1 tsp oil) | Chana salad (1 katori), dahi | Fish or chicken tikka, salad, ½ chapati |
| Thursday | 1 chapati, ½ katori daal, chai | Mixed sabzi, 1 katori daal, 1 chapati | Bhindi, raita, 1 chapati |
| Friday | Oats or daliya, a few almonds | ½ plate rice, 1 katori daal, salad, raita | Chicken soup with vegetables, 1 chapati |
| Saturday | 1 chapati, 1 boiled egg, chai | Lobia or rajma (1 katori), salad, 1 chapati | Tinda or gobhi sabzi, dahi, 1 chapati |
| Sunday | Besan chilla (1, little oil), dahi | Home-style chicken pulao (½ plate), raita, salad | Daal, sabzi, 1 small chapati |
Print this page (Ctrl + P) for a clean copy of the chart. For the rules behind it, read the diet plan for weight loss.
Day 1 in detail
| Nashta · 8:00 | 1 chapati, 1 boiled egg, chai with little sugar | protein |
|---|---|---|
| Mid-morning | 1 fruit | fibre |
| Dopahar · 1:30 | 1 katori daal mash, salad, 1 chapati | half plate veg |
| Shaam ki chai | Chai + roasted chanay | no biscuits |
| Raat · 8:00 | Lauki sabzi, raita, 1 chapati | light |
Check your BMI
Uses the Asian BMI ranges, which are lower than the Western ones because health risks start at a lower weight in South Asians.
BMI is a screening number, not a diagnosis. It does not separate muscle from fat, and it is not used in pregnancy.
Send my BMI to a dietitianTalk to a dietitian first if
- You are pregnant or breastfeeding
- You have diabetes and take insulin or sugar tablets
- You have kidney or liver disease
- You are under 18 or over 65
In these cases a general chart can be wrong for you. Book an online consultation.
7-day weight loss plan: common questions
How much weight will I lose in 7 days?
Most people lose about ½ to 1 kg of fat in a week on a plan like this. The scale may show more in the first week because the body also loses water. Losing 5 to 10 kg in 7 days is not fat loss and is not safe.
Can I repeat this 7-day plan every week?
Yes, as a base. Rotate sabzi and protein by season and what your family cooks. If your weight stops falling for 3 or more weeks, portions need adjusting for your new weight.
Is this plan for men and women?
Yes, as a pattern. Men and more active people usually need larger portions, for example an extra chapati at lunch. A dietitian sets the exact amounts.
Can I eat out on this plan?
Choose grilled tikka, daal or sabzi with one roti and salad. Avoid fried items, naan with butter and cold drinks.
Want a plan made for your body?
Send your weight, height, reports and goal on WhatsApp. A qualified dietitian makes your personal chart and adjusts it at follow-ups.