healthy food time table for weight loss

By UGAH MATHEW -
Here’s a healthy meal plan for weight loss, focusing on balanced nutrition, portion control, and sustainability.

Daily Weight Loss Meal Plan

Morning (6:30 - 7:30 AM) – Detox Drink

Warm lemon water with honey

Green tea or ginger tea

Apple cider vinegar with warm water


Breakfast (8:00 - 9:00 AM) – High-Protein Start

Oats with nuts & fruits

Boiled eggs & whole wheat toast

Greek yogurt with chia seeds

Poha, upma, or idli with chutney


Mid-Morning Snack (11:00 AM) – Light Snack

Handful of almonds & walnuts

A bowl of fruit (apple, papaya, berries)

Sprouts salad


Lunch (1:00 - 2:00 PM) – Balanced Meal

1 cup brown rice/quinoa with dal & sabzi

Grilled chicken or fish with salad

Whole wheat chapati with veggies & curd

Lentil soup with salad


Evening Snack (4:00 - 5:00 PM) – Light & Energizing

Green tea with roasted makhana

Handful of peanuts or sunflower seeds

Veg smoothie (spinach, cucumber, ginger, lemon)


Dinner (7:00 - 8:00 PM) – Light & Protein-Packed

Grilled paneer/tofu or lean chicken with veggies

Stir-fried veggies with quinoa

Vegetable soup & multigrain toast

Dal & salad with one small roti


Post-Dinner (9:00 PM) – Light Drink (Optional)

Warm turmeric milk

Chamomile tea


Weight Loss Tips:

✔ Stay hydrated (2-3 liters of water daily)
✔ Avoid processed foods, sugar, and junk food
✔ Exercise for at least 30-45 minutes daily
✔ Eat smaller portions and chew slowly

Would you like a meal plan tailored to your preferences or dietary restrictions?
Ugah mathew Friday From ogun State Nigeria

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