UAE Indian Diet Plan for Weight Loss by Nutrition Expert

Are you thinking of trying an effective Indian diet plan for weight loss UAE? Many Indian expats in Dubai and across the Emirates want to lose weight without giving up their favorite foods. At the same time, they crave for the foods that culturally resonate with them. Indian cuisines offer a wide variety of dishes with unique flavours that are comforting and deeply satisfying. Hence a Dubai Indian weight loss diet does not have to bland or feel restrictive Indian cuisine, with its rich variety of grains, lentils, vegetables, and spices, can be easily adapted for healthy weight loss - even in a new country. Here is a 7-day weight loss Indian meal plan that can help in weight loss:

Below is a sample 7-day weight loss Indian meal plan tailored for the UAE lifestyle.

Day 1

Begin your day at 8:00 am with a bowl of vegetable/sprouts poha and a cup of skim milk or black tea / coffee without sugar.
Mid-morning at 11.30 have a few nuts.
For lunch at 1:00 pm, have two whole wheat rotis, mixed vegetable sabzi, moong dal, cucumber salad, and a small bowl of low-fat curd.
At 4:30 pm, enjoy a snack of one apple or melon.
Dinner at 8:00 pm can be pulao (brown rice) with paneer / egg / chicken and cucumber raita.

Day 2

Start breakfast at 8:00 am with a bowl of vegetable upma (vermicelli / rava / oats) and a cup of skim milk or black tea / coffee without sugar.
Mid-morning at 11.30 have some grapes.
Lunch at 1:00 pm can include quinoa khichdi with spinach, mixed vegetable salad, and low-fat curd or a simple bowl of vegetable raita.

For your 4:30 pm snack, you can have roasted chana.
At 8:00 pm, dinner can be moong dal chilla (two pieces) with a stir fry and some green chutney for flavor.

Day 3

At 8:00 am, you can have two idlis with sambar and a cup of herbal tea or your regular tea / coffee without sugar.
Mid-morning at 11.30 have a banana.
Lunch at 1:00 pm can consist of a cup of brown rice, rajma curry, mixed vegetable salad, and low-fat curd.
Snack at 4:30 pm you can munch on some unsalted nuts.
Dinner at 8:00 pm can be grilled chicken breast (or paneer for vegetarians) with stir-fried broccoli.

Day 4

Breakfast at 8:00 am can be two besan chillas with mint chutney and a cup of black coffee without sugar.
Mid-morning at 11.30 have a pear with some makhanas
For lunch at 1:00 pm, you can have two millet rotis, lauki (bottle gourd) sabzi, dal, salad, and low-fat curd.
At 4:30 pm, enjoy a bowl of papaya or any seasonal fruit of your choice.
Dinner at 8:00 pm can feature khichdi, raita, and tomato soup.

Day 5

At 8:00 am, you can start your day with oats porridge made with skim milk and 2-3 walnuts.
Mid-morning at 11.30 have some almonds.
Lunch at 1:00 pm can include two phulkas, bhindi (okra) sabzi, dal, salad, and low-fat curd.
Snack at 4:30 pm with plain Greek yogurt.
Dinner at 8:00 pm can be grilled or steamed fish curry (or tofu for vegetarians), a cup of brown rice, and sautéed spinach.

Day 6

Begin breakfast at 8:00 am with a bowl of sprouts salad and a cup of green tea or your regular tea / coffee without sugar.
Mid-morning at 11.30 have a khakra.
Lunch at 1:00 pm can be a vegetable paneer / egg / chicken frankie (whole wheat wrap), cucumber salad, and low-fat curd.
At 4:30 pm, the snack can be a bowl of mixed berries.
Dinner at 8:00 pm can include two methi theplas / parathas / fermented foods, chana chaat, and low-fat curd.

Day 7

For breakfast at 8:00 am, you can have dalia (broken wheat) porridge and tea or coffee without sugar.
Mid-morning at 11.30 have some makhana
Lunch at 1:00 pm can be lemon rice (using brown rice), mixed vegetable curry, salad, and low-fat curd.
Snack on an orange or apple or any other seasonal fruit of your choice at 4:00 pm.
Dinner at 8:00 pm can be vegetable / savory quinoa with paneer / egg / chicken and lauki raita or just a one pot meal like chicken quinoa salad loaded with vegetables.

Additional Tips for your Weight loss goal

Meal Prep: You can prepare meal bases like sauces, marinades, cut vegetables in advance and stock up as required.
Physical Activity: Aim for at least 30 to 45 minutes of exercise/sport daily.
Mindful Eating: Eat slowly and avoid distractions. Practice mindful eating.
Limit Eating Out: When dining out, choose grilled or tandoori options and request less oil.

Key Principles to follow for a Weight Loss Diet

Portion Control: Use smaller plates and measure servings.
Balanced Meals: Include a combination of complex carbohydrates, lean proteins (avoid or restrict red meats), and a variety of vegetables.
Limit Processed Foods: Avoid fried foods, sweets, and packaged snacks.
Stay Hydrated: Make sure you drink at least 2-3 liters of water a day and avoid carbonated and sugary beverages.
Meal Timing: Eat at regular intervals to avoid overeating.

This 7-day weight loss Indian meal plan is made considering the Dubai lifestyle, making it easier for Indian expats to stay focused on their health goals. For best results, combine your meal plan with regular physical activity and mindful eating habits.

As a dietitian with extensive experience in creating effective Dubai Indian weight loss diet plans, I, Arati Shah from café Nutrition am committed to guiding you every step of the way. My process involves understanding your unique lifestyle, preferences, and challenges to design a 7-day weight loss Indian meal plan that is both practical and enjoyable. So, if you are looking for an Indian diet plan for weight loss UAE, take the first step towards a healthier you – to help you achieve your weight loss goals and achieve sustainable results.