Weight loss diet: 7-day diet plan for weight loss with menu

Weight Loss Diet Plan: 7 day diet plan for weight loss with menu

This weight loss diet plan is a low carb diet. The 7 day diet plan for weight loss is designed for adults without any medical conditions.

If you have any medical conditions such as PDOC or thyroid, or gluten sensitivity, you are advised to choose alternative foods or consult your dietitian. Those with severe medical issues should consult their nutritionist to have a second opinion on this weight loss diet plan.

There’s nothing more important than being healthy, especially when achieving long-term weight loss. By eating healthy, you can feel good about yourself and get results. 

By eating a sensible, low carb diet, you can keep yourself on track with your weight loss and reduce your risk for health problems. With weight loss comes new energy, improved health and more time to take care of yourself and your family, a win-win situation.

But in today’s society, it is tough to stick to a diet; we are all so busy with our work that we barely have time to prepare healthy meals for ourselves. The best part about the 7 day diet plan for weight loss is that you can do it at home while still watching your nutrition. 

This weight loss diet is effortless to follow, and once you get used to eating healthy, it will seem like second nature to you. You will feel full until your next meal.

Calorie requirements for weight loss diet plan

Before starting your 7 day weight loss diet plan, you must know your BMR. BMR will help you understand how many calories you burn.

This BMR calculator lets you know your Basal Metabolic Rate and tells you how many calories you will need based on your physical activity.

You will get a rough estimation of the total calorie deficit you need to create when following a weight loss diet plan.

For example, if your BMR is 1400 and as per your physical activity, your daily calories requirement is say 1700 kcal, you can design your weight loss diet with 500 kcal less, i.e. at 1200 kcal. Accordingly, you can choose recipes or reduce food portions from this weight loss diet menu.

Highlights of weight loss diet plan

There are as many variables to a weight loss diet as the number of people who want to follow. A weight loss diet followed by two people may not necessarily give the same result. Hence, we have made the following assumptions. It would be best to keep these assumptions/variables in mind before estimating any weight loss results.

Macronutrients Apportion

The following macronutrient distribution is considered for designing the 7 day diet plan for weight loss.

Carbs – 45% to 65% of calories

Protein – 10 to 35% of calories

Fats – 20 to 35% of calories

Carb requirement

This weight loss diet plan is intended to keep the carbs low as possible. A low-calorie, low carb diet helps burn stored fats faster. However, a low carb diet must be accompanied by a high protein or high-fat diet. The 7 day diet plan for weight loss aims to add more protein than fats.

Protein Requirements

A healthy adult requires around 0.8 to 1 gram of proteins per kg of body weight. Proteins are necessary for the growth and repair of the body. 

Eating high protein foods during a weight loss diet plan may provide you satiety which is very likely to keep you under your calories budget

When you consume a regular 2000 kcal diet as required for your day-to-day activities, you have an ample number of choices to meet your protein requirements. 

Still, when you are on 7 day diet plan for weight loss, such as a 1200 kcal diet or 1000 kcal diet or lower, the protein foods you are eating may not be adjusted in the calorie budget. In such a case, you will need protein foods that are low in calories and high in protein.

You can select protein-rich foods that are high in protein but low in calories from here. This list will provide more food options to you.

It is also entirely possible that men may not achieve your recommended protein requirement as per their weight. In such cases, men and women are advised to take protein drinks or add high-protein, low-calorie recipes to their diet plan.

Fibre Requirement

A high fibre diet makes you feel fuller for a longer time and, at the same time, gives a healthy bowel movement. This weight loss diet plan contains high fibre for every day. This may keep your stomach full despite consuming lower calories.

While the recipes suggested here in the meal plan provides sufficient fibre for women, it may happen that men’s optimal fibre requirement may not be achieved as occurred in the day two or day four menu. Readers are free to change the meal menu. For example, you can have guava 200 grams (2 medium sizes) to increase the fibre content.

You must drink plenty of water while following this 7 day diet plan for weight loss.

Nutritional deficiency: Comparison with male and female DRI

We intend to produce this 7 day diet plan for weight loss to give our readers an easy and ready reference. Hence, we have transparently mentioned nutritional figures for the daily diet plan menu without hiding them.

You can also compare everyday nutrition with male and female DRI to see each micronutrient’s nutritional status/adequacy.

A low carb diet may be deficient in one or many nutrients or may not provide adequate nutrition as required for your medical conditions. 

Care has been taken to meet the daily nutritional requirements while planning the weight loss diet menu. Yet, dietary deficiencies are evident as you reduce your plate to a low-calorie diet. Thus, it is recommended to consume a multivitamin supplement that will meet your DRI of micronutrients. 

Further, this is a vegetarian weight loss diet plan; if you are an eggetarian or eat meat or seafood, you can consider such meals, provided they fit into the daily calorie budget.

Food variety

The benefit of this weight loss diet plan is that you can have a wide variety of meals and choose as many as you would like. Most people who have started a 7 day diet plan for weight loss have loved the experience so much that they continue doing it again. You can choose from so many different meals and recipes posted here constantly. There is a meal plan for everyone.

Homemade DIY meal plan

The second benefit of the 7 day diet plan for weight loss is that you can do it from home. The best part about preparing food at home is that it is easy and inexpensive. The other great thing is that since you have control over what goes into your meal, you can adjust it to make it healthier or more delicious. For example, add some low fat cottage cheese and lettuce with a small number of tomatoes and a few red pepper flakes to make a tasty meal. You can adjust everything for your family’s liking without having to spend a lot of money.

Warning before you start 7 day diet plan for weight loss

A weight loss program is relatively challenging to manifest into a positive outcome unless accompanied by expert guidance or you are persistent with self-monitoring.

Self-monitoring has to be done strictly with the regular watch on your weight, physical activities/exercise and daily menu for your weight loss diet. 

Studies have shown that only about half of the self-monitoring participants achieve a more significant weight loss of 5% of their body weight [PMID: 28500022].

Having said that, if you are serious about weight loss, we hope this 7 day weight loss diet will help you achieve it. May nothing stop you from achieving your goal, for the primary tool of this weight loss diet already lies within you. Inspiration!

Let’s see this 7 day diet plan for weight loss menu for your weight loss diet.

Menu for Day 1 of 7 day diet plan for weight loss

Breakfast : Chickpeas Salad

Mid-morning : Papaya – 100 gm

Lunch : Low-calorie meal 5 and a medium cucumber (100 gm)

Teatime : Milk (150 ml). If you eat eggs, you can also substitute milk with an egg

Dinner : Paneer stir fry

A woman can get most of the protein needed per day at around 1000 kcal with this meal. You may add a protein powder to the milk to make up the male protein DRI. For possible nutritional deficiency of other nutrients, it is advisable to take a multivitamin supplement, a protein powder supplement for men and women.

Day 1 weight loss diet nutrition compared with male and female DRI (Dietary Reference Intake)

Macros

Calories in Weight loss diet Day 1 – 982.38 kCal, which provides 49.12 % of DRI of 2000 kCal for males and 65.49 % of DRI of 1500 kCal for females.

Protein in Weight loss diet Day 1 – 49.31 gm, 65.75 % of DRI of 75 gm for males and 87.66 % of DRI of 56.25 gm for females. Protein DRI is set at 15% of calories.

Protein forms 20.08 % of the calories of the Weight loss diet Day 1.

Carbs in Weight loss diet Day 1 – 103.44 gm, around 37.61 % of DRI of 275 gm for males and 50.15 % of DRI of 206.25 gm for females. Carbs DRI is set at 55% of calories.

Carbs form 42.12 % of the calories of the Weight loss diet Day 1.

Fats in Weight loss diet Day 1 – 38.78 gm, approximately 58.17 % of DRI of 66.67 gm for males and 77.56 % of DRI of 50.00 gm for females. Fats DRI is set at 30% of calories.

Fats form 35.53 % of the calories of the Weight loss diet Day 1.

Fibre in Weight loss diet Day 1 – 43.21 gm, nearly 113.71 % of DRI of 38 gm for males and 172.84 % of DRI of 25 gm for females.

Soluble Fibre – 10.01 gm, nearly 100.10 % of DRI of 10 gm for males and 101.52 % of DRI of 9.86 gm for females.

Total Free Sugar – 31.04 gm, almost 51.73 % of DRI of 60 gm for males and 62.08 % of DRI of 50 gm for females.

Vitamins

Vitamin A – 446.51 mcg, roughly 49.61 % of DRI of 900 mcg for males and 63.79 % of DRI of 700 mcg for females.

Vitamin B1 – 1.03 mg, almost 85.83 % of DRI of 1.2 mg for males and 93.64 % of DRI of 1.1 mg for females.

Vitamin B2 – 1.06 mg, nearly 81.54 % of DRI of 1.3 mg for males and 96.36 % of DRI of 1.1 mg for females.

Vitamin B3 – 5.79 mg, roughly 36.19 % of DRI of 16 mg for males and 41.36 % of DRI of 14 mg for females.

Vitamin B6 – 1.22 mg, 93.85 % of DRI of 1.3 mg for males and females.

Vitamin B7 – 40.47 mcg, roughly 134.90 % of DRI of 30 mcg for males and 134.90 % of DRI of 30 mcg for females.

Vitamin B9 – 632.77 mcg, around 158.19 % of DRI of 400 mcg for males and 158.19 % of DRI of 400 mcg for females.

Vitamin B12 – 0.24 mcg, roughly 10.00 % of DRI of 2.4 mcg for males and 10.00 % of DRI of 2.4 mcg for females.

Vitamin C – 275.03 mg, almost 305.59 % of DRI of 90 mg for males and 366.71 % of DRI of 75 mg for females.

Vitamin D – 36.29 mcg, 725.80 % of DRI of 5 mcg for males and 725.80 % of DRI of 5 mcg for females.

Vitamin E – 2.99 mg, 19.93 % of DRI of 15 mg for males and females.

Vitamin K – 121.93 mcg, around 101.61 % of DRI of 120 mcg for males and 135.48 % of DRI of 90 mcg for females.

Minerals

Calcium – 1005.15 mg, almost 100.52 % of DRI of 1000 mg for males and females.

Phosphorus – 1047.21 mg, approximately 149.60 % of DRI of 700 mg for males and females.

Iron – 12.53 mg, nearly 156.63 % of DRI of 8 mg for males and 69.61 % of DRI of 18 mg for females.

Magnesium – 329.84 mg, roughly 82.46 % of DRI of 400 mg for males and 106.40 % of DRI of 310 mg for females.

Copper – 1540 mcg, almost 171.11 % of DRI of 900 mcg for males and females.

Manganese – 3.59 mg, which is 156.09 % of DRI of 2.3 mg for males and 199.44 % of DRI of 1.8 mg for females.

Molybdenum – 0.05 mcg, that is 0.11 % of DRI of 45 mcg for males and females.

Zinc – 7.62 mg, approximately 69.27 % of DRI of 11 mg for males and 95.25 % of DRI of 8 mg for females.

Chromium – 120 mcg, around 342.86 % of DRI of 35 mcg for males and 480.00 % of DRI of 25 mcg for females.

Selenium – 64.78 mcg, approximately 117.78 % of DRI of 55 mcg for males and females.

Cholesterol – 100.25 mg,

Potassium – 2702.75 mg, which is 57.51 % of DRI of 4700 mg for males and females.

Sodium – 237.03 mg, around 15.80 % of DRI of 1500 mg for males and females.

Omega 3 – 600.54 mg, approximately 100.09 % of DRI of 600 mg for males and females,

Omega 6 – 4738.73 mg, nearly 789.79 % of DRI of 600 mg for males and females.

Menu for Day 2 of 7 day diet plan for weight loss

Breakfast : Vegetarian Breakfast Burrito for Weight Loss

Midmorning : Papaya-100 gm / watermelon

Lunch : Jowar Khichdi

Evening time : Milk-150 ml

Dinner : Mushroom paneer stir fry for weight loss

Day 2 of weight loss diet nutrition compared with male and female DRI

Let’s see how much nutrition an average adult male and female would get on the day two diet.

Macros

Calories in day 2 of weight loss diet – 933.03 kCal, which provides 46.65 % of DRI of 2000 kCal for males and 62.20 % of DRI of 1500 kCal for females.

Protein in day 2 of weight loss diet – 47.13 gm, 62.84 % of DRI of 75 gm for males and 83.79 % of DRI of 56.25 gm for females. 

Protein forms 20.21 % of the calories of day 2 of the weight loss diet.

Carbs in day 2 of weight loss diet – 104.85 gm, around 38.13 % of DRI of 275 gm for males and 50.84 % of DRI of 206.25 gm for females. 

Carbs form 44.95 % of the calories of day 2 of the weight loss diet.

Fats in day 2 of weight loss diet – 34.09 gm, approximately 51.13 % of DRI of 66.67 gm for males and 68.18 % of DRI of 50.00 gm for females. 

Fats form 32.88 % of the calories of day 2 of the weight loss diet.

Fibre in day 2 of weight loss diet – 20.3 gm, nearly 53.42 % of DRI of 38 gm for males and 81.20 % of DRI of 25 gm for females.

Soluble Fibre – 4.85 gm, nearly 48.50 % of DRI of 10 gm for males and 49.19 % of DRI of 9.86 gm for females.

Total Free Sugar – 32.9 gm, almost 54.83 % of DRI of 60 gm for males and 65.80 % of DRI of 50 gm for females.

Vitamins

Vitamin A – 417.18 mcg, roughly 46.35 % of DRI of 900 mcg for males and 59.60 % of DRI of 700 mcg for females.

Vitamin B1 – 0.67 mg, almost 55.83 % of DRI of 1.2 mg for males and 60.91 % of DRI of 1.1 mg for females.

Vitamin B2 – 0.7 mg, nearly 53.85 % of DRI of 1.3 mg for males and 63.64 % of DRI of 1.1 mg for females.

Vitamin B3 – 4.1 mg, roughly 25.63 % of DRI of 16 mg for males and 29.29 % of DRI of 14 mg for females.

Vitamin B6 – 0.74 mg, 56.92 % of DRI of 1.3 mg for males and females.

Vitamin B7 – 37.53 mcg, roughly 125.10 % of DRI of 30 mcg for males and 125.10 % of DRI of 30 mcg for females.

Vitamin B9 – 322.87 mcg, around 80.72 % of DRI of 400 mcg for males and 80.72 % of DRI of 400 mcg for females.

Vitamin B12 – 0.07 mcg, roughly 2.92 % of DRI of 2.4 mcg for males and 2.92 % of DRI of 2.4 mcg for females.

Vitamin C – 189.56 mg, almost 210.62 % of DRI of 90 mg for males and 252.75 % of DRI of 75 mg for females.

Vitamin D – 38.85 mcg, 777.00 % of DRI of 5 mcg for males and 777.00 % of DRI of 5 mcg for females.

Vitamin E – 0.89 mg, 5.93 % of DRI of 15 mg for males and females.

Vitamin K – 73.14 mcg, around 60.95 % of DRI of 120 mcg for males and 81.27 % of DRI of 90 mcg for females.

Minerals

Calcium – 837.58 mg, almost 83.76 % of DRI of 1000 mg for males and females.

Phosphorus – 1063.55 mg, approximately 151.94 % of DRI of 700 mg for males and females.

Iron – 8.19 mg, nearly 102.38 % of DRI of 8 mg for males and 45.50 % of DRI of 18 mg for females.

Magnesium – 232.81 mg, roughly 58.20 % of DRI of 400 mg for males and 75.10 % of DRI of 310 mg for females.

Copper – 1080 mcg, almost 120.00 % of DRI of 900 mcg for males and females.

Manganese – 2.35 mg, which is 102.17 % of DRI of 2.3 mg for males and 130.56 % of DRI of 1.8 mg for females.

Molybdenum – 10.08 mcg that is 22.40 % of DRI of 45 mcg for males and females.

Zinc – 6.53 mg, approximately 59.36 % of DRI of 11 mg for males and 81.63 % of DRI of 8 mg for females.

Chromium – 170 mcg, around 485.71 % of DRI of 35 mcg for males and 680.00 % of DRI of 25 mcg for females.

Selenium – 77.1 mcg, approximately 140.18 % of DRI of 55 mcg for males and females.

Cholesterol – 126.49 mg,

Potassium – 1600.94 mg, which is 34.06 % of DRI of 4700 mg for males and females.

Sodium – 142.13 mg, around 9.48 % of DRI of 1500 mg for males and females.

Omega 3 – 450.45 mg, approximately 75.08 % of DRI of 600 mg for males and females,

Omega 6 – 1273.2 mg, nearly 212.20 % of DRI of 600 mg for males and females.

Menu for Day 3 of 7 day diet plan for weight loss

Breakfast: Tasty lentil cake (Moong dal idli) Five Pieces

Mid-morning : Papaya (200 grams)

Lunch : Low-calorie meal 3

Evening time : Milk (150 ml)

Dinner : Amazing veg cutlet recipe for weight loss (Five nos)

Day 3 of weight loss diet nutrition compared with male and female DRI

Calories in day 3 of weight loss diet

Calories in day 3 of weight loss diet are 947.71 kCal; around 47.39 % of male DRI of 2000 kCal. Further, it can attain 63.18 % of female DRI of 1500 kCal.
Protein forms 19.64 % of the calories
Carbs form 55.95 % of the calories in day 3 of weight loss diet.
Fats form 21.18 % of the calories.

Macros in day 3 of weight loss diet

Protein in day 3 of weight loss diet – 46.54 gm, roughly 62.05 % of male DRI of 75 gm. Also, it can complete 82.74 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
Carbs in day 3 of weight loss diet – 132.56 gm, approximately 48.20 % of male DRI of 275 gm. Moreover, it can achieve 64.27 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
Fats in day 3 of weight loss diet – 22.3 gm, nearly 33.45 % of male DRI of 66.67 gm. In comparison, a woman gets 44.60 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
The Fibre in day 3 of weight loss diet – 42 gm, about 110.53 % of male DRI of 38 gm. On the other hand, females get 168.00 % of female DRI of 25 gm.
Soluble Fibre – 8.99 gm, roughly 89.90 % of male DRI of 10 gm. Additionally, females will get 91.18 % of female DRI of 9.86 gm.
Total Free Sugar – 28.87 gm, which is not only 48.12 % of male DRI of 60 gm but also 57.74 % of female DRI of 50 gm.

Vitamins in day 3 of weight loss diet

Vitamin A – 582.19 mcg, around 64.69 % of male DRI of 900 mcg. Furthermore, women can get 83.17 % of female DRI of 700 mcg.
Thiamine (Vitamin B1) – 0.76 mg, roughly 63.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 69.09 % of female DRI of 1.1 mg.
Riboflavin (Vitamin B2) – 0.81 mg, approximately 62.31 % of male DRI of 1.3 mg. Besides, women also get 73.64 % of female DRI of 1.1 mg.
Niacin (Vitamin B3) – 5.98 mg, nearly 37.38 % of male DRI of 16 mg and 42.71 % of female DRI of 14 mg.
Pyridoxine (Vitamin B6) – 0.92 mg, about 70.77 % of DRI of 1.3 mg for males and females.
Biotin (Vitamin B7) – 19.44 mcg, approximately 64.80 % of DRI of 30 mcg for males and females.
Total Folate (Vitamin B9) – 445.23 mcg, around 111.31 % of DRI of 400 mcg for males and females.
Cobalamin (Vitamin B12) – 0.08 mcg, roughly 3.33 % of DRI of 2.4 mcg for males and females
L-ascorbic acid (Vitamin C) – 154.08 mg, approximately 171.20 % of male DRI of 90 mg. Further, it is 205.44 % of female DRI of 75 mg.
Calciferol (Vitamin D) – 36.26 mcg, nearly 725.20 % of DRI of 5 mcg for males and females.
Alpha-tocopherol (Vitamin E) – 3.04 mg, about 20.27 % of DRI of 15 mg for males and females.
Vitamin K – 227.79 mcg, around 189.83 % of male DRI of 120 mcg and 253.10 % of female DRI of 90 mcg.

Minerals in day 3 of weight loss diet

Calcium – 514.33 mg, roughly 51.43 % of DRI of 1000 mg for males and females.
Phosphorus – 865.11 mg, approximately 123.59 % of DRI of 700 mg for males and females.
Iron – 11.27 mg, nearly 140.88 % of male DRI of 8 mg and 62.61 % of female DRI of 18 mg.
Magnesium – 337.02 mg, about 84.26 % of male DRI of 400 mg and 108.72 % of female DRI of 310 mg.
Copper – 1730 mcg, around 192.22 % of DRI of 900 mcg for males and females.
Manganese – 2.84 mg, roughly 123.48 % of male DRI of 2.3 mg and 157.78 % of female DRI of 1.8 mg.
Molybdenum – 0.21 mcg, approximately 0.47 % of DRI of 45 mcg for males and females.
Zinc – 5.51 mg, nearly 50.09 % of male DRI of 11 mg. At the same time, women get 68.88 % of female DRI of 8 mg.
Chromium – 10 mcg, about 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.
Selenium – 82.03 mcg, around 149.15 % of DRI of 55 mcg for males and females.
Cholesterol – 32.3 mg,
Potassium – 3053.45 mg, around 64.97 % of DRI of 4700 mg for males and females.
Sodium – 158.94 mg, roughly 10.60 % of DRI of 1500 mg for males and females.
Omega 3 – 402.92 mg, approximately 67.15 % of DRI of 600 mg for males and females,
Omega 6 – 3816.26 mg, not only 636.04 % of DRI of 600 mg for males and females.

Menu for Day 4 of 7 day diet plan for weight loss

Breakfast : Vermicelli upma

Mid-morning : Papaya (100 gm)

Lunch : Low-calorie meal 4

Evening time : Milk (150 ml)

Dinner : Vegetable patties

Day 4 of weight loss diet nutrition compared with male and female DRI

Macros

Calories in day 4 of weight loss diet – 1039.16 kCal, which provides 51.96 % of DRI of 2000 kCal for males and 69.28 % of DRI of 1500 kCal for females.

Protein in day 4 of weight loss diet – 52.64 gm, 70.19 % of DRI of 75 gm for males and 93.58 % of DRI of 56.25 gm for females. Protein DRI is set at 15% of calories.

Protein forms 20.26 % of the calories of day 4 of the weight loss diet.

Carbs in day 4 of weight loss diet – 116.48 gm, around 42.36 % of DRI of 275 gm for males and 56.48 % of DRI of 206.25 gm for females. Carbs DRI is set at 55% of calories.

Carbs form 44.84 % of the calories of day 4 of the weight loss diet.

Fats in day 4 of weight loss diet – 37.94 gm, approximately 56.91 % of DRI of 66.67 gm for males and 75.88 % of DRI of 50.00 gm for females. Fats DRI is set at 30% of calories.

Fats form 32.86 % of the calories of day 4 of the weight loss diet.

Fibre in day 4 of weight loss diet – 29.35 gm, nearly 77.24 % of DRI of 38 gm for males and 117.40 % of DRI of 25 gm for females.

Soluble Fibre – 6.21 gm, nearly 62.10 % of DRI of 10 gm for males and 62.98 % of DRI of 9.86 gm for females.

Total Free Sugar – 31.03 gm, almost 51.72 % of DRI of 60 gm for males and 62.06 % of DRI of 50 gm for females.

Vitamins

Vitamin A – 456.57 mcg, roughly 50.73 % of DRI of 900 mcg for males and 65.22 % of DRI of 700 mcg for females.

Vitamin B1 – 0.52 mg, almost 43.33 % of DRI of 1.2 mg for males and 47.27 % of DRI of 1.1 mg for females.

Vitamin B2 – 0.65 mg, nearly 50.00 % of DRI of 1.3 mg for males and 59.09 % of DRI of 1.1 mg for females.

Vitamin B3 – 4.35 mg, roughly 27.19 % of DRI of 16 mg for males and 31.07 % of DRI of 14 mg for females.

Vitamin B6 – 1.1 mg is 84.62 % of DRI of 1.3 mg for males and females.

Vitamin B7 – 44.55 mcg, roughly 148.50 % of DRI of 30 mcg for males and females.

Vitamin B9 – 431.98 mcg, around 108.00 % of DRI of 400 mcg for males and females.

Vitamin B12 – 0 mcg.

Vitamin C – 194.19 mg, almost 215.77 % of DRI of 90 mg for males and 258.92 % of DRI of 75 mg for females.

Vitamin D – 23.38 mcg, 467.60 % of DRI of 5 mcg for males and females.

Vitamin E – 79.18 mg, which is 527.87 % of DRI of 15 mg for males and females.

Vitamin K – 188.69 mcg, around 157.24 % of DRI of 120 mcg for males and 209.66 % of DRI of 90 mcg for females.

Minerals

Calcium – 845.55 mg, almost 84.56 % of DRI of 1000 mg for males and females.

Phosphorus – 897.62 mg, approximately 128.23 % of DRI of 700 mg for males and females.

Iron – 9.45 mg, nearly 118.13 % of DRI of 8 mg for males and 52.50 % of DRI of 18 mg for females.

Magnesium – 261.51 mg, roughly 65.38 % of DRI of 400 mg for males and 84.36 % of DRI of 310 mg for females.

Copper – 1109.6 mcg, almost 123.29 % of DRI of 900 mcg for males and females.

Manganese – 2.35 mg, which is 102.17 % of DRI of 2.3 mg for males and 130.56 % of DRI of 1.8 mg for females.

Molybdenum – 70.1 mcg, 155.78 % of DRI of 45 mcg for males and females.

Zinc – 6.13 mg, approximately 55.73 % of DRI of 11 mg for males and 76.63 % of DRI of 8 mg for females.

Chromium – 161.43 mcg, around 461.23 % of DRI of 35 mcg for males and 645.72 % of DRI of 25 mcg for females.

Selenium – 71.55 mcg, approximately 130.09 % of DRI of 55 mcg for males and females.

Cholesterol – 108.1 mg,

Potassium – 2321.28 mg is 49.39 % of DRI of 4700 mg for males and females.

Sodium – 107.35 mg, around 7.16 % of DRI of 1500 mg for males and females.

Omega 3 – 607.69 mg, approximately 101.28 % of DRI of 600 mg for males and females,

Omega 6 – 3110.19 mg, nearly 518.37 % of DRI of 600 mg for males and females.

Menu for Day 5 of 7 day diet plan for weight loss

Breakfast : Spinach tortilla

Mid-morning  : Papaya (100 gm) /watermelon/ muskmelon/ any other fruit

Lunch : Weight loss Dalia khichdi

Evening time : Milk (150 ml)

Dinner : Soya beans stir fry

Day 5 of weight loss diet nutrition compared with male and female DRI

Macros

Calories in day 5 of weight loss diet – 1034.81 kCal, which provides 51.74 % of DRI of 2000 kCal for males and 68.99 % of DRI of 1500 kCal for females.

Protein in day 5 of weight loss diet – 54.98 gm, 73.31 % of DRI of 75 gm for males and 97.74 % of DRI of 56.25 gm for females. Protein DRI is set at 15% of calories.

Protein forms 21.25 % of the calories of day 5 of the weight loss diet.

Carbs in day 5 of weight loss diet – 116.07 gm, around 42.21 % of DRI of 275 gm for males and 56.28 % of DRI of 206.25 gm for females. Carbs DRI is set at 55% of calories.

Carbs form 44.87 % of the calories of day 5 of the weight loss diet.

Fats in day 5 of weight loss diet – 36.46 gm, approximately 54.69 % of DRI of 66.67 gm for males and 72.92 % of DRI of 50.00 gm for females. Fats DRI is set at 30% of calories.

Fats form 31.71 % of the calories of day 5 of the weight loss diet.

Fibre in day 5 of weight loss diet – 36.61 gm, nearly 96.34 % of DRI of 38 gm for males and 146.44 % of DRI of 25 gm for females.

Soluble Fibre – 8.67 gm, nearly 86.70 % of DRI of 10 gm for males and 87.93 % of DRI of 9.86 gm for females.

Total Free Sugar – 29.08 gm, almost 48.47 % of DRI of 60 gm for males and 58.16 % of DRI of 50 gm for females.

Vitamins

Vitamin A – 524.12 mcg, roughly 58.24 % of DRI of 900 mcg for males and 74.87 % of DRI of 700 mcg for females.

Vitamin B1 – 1 mg, almost 83.33 % of DRI of 1.2 mg for males and 90.91 % of DRI of 1.1 mg for females.

Vitamin B2 – 0.77 mg, nearly 59.23 % of DRI of 1.3 mg for males and 70.00 % of DRI of 1.1 mg for females.

Vitamin B3 – 6.15 mg, roughly 38.44 % of DRI of 16 mg for males and 43.93 % of DRI of 14 mg for females.

Vitamin B6 – 1.23 mg is 94.62 % of DRI of 1.3 mg for males and females.

Vitamin B7 – 31.47 mcg, roughly 104.90 % of DRI of 30 mcg for males and females.

Vitamin B9 – 471.09 mcg, around 117.77 % of DRI of 400 mcg for males and females.

Vitamin B12 – 0 mcg, 

Vitamin C – 183.01 mg, almost 203.34 % of DRI of 90 mg for males and 244.01 % of DRI of 75 mg for females.

Vitamin D – 66.77 mcg, which is 1,335.40 % of DRI of 5 mcg for males and females.

Vitamin E – 2.1 mg, which is 14.00 % of DRI of 15 mg for males and females.

Vitamin K – 218.5 mcg, around 182.08 % of DRI of 120 mcg for males and 242.78 % of DRI of 90 mcg for females.

Minerals

Calcium – 677.79 mg, almost 67.78 % of DRI of 1000 mg for males and females.

Phosphorus – 1046.73 mg, approximately 149.53 % of DRI of 700 mg for males and females.

Iron – 13.78 mg, nearly 172.25 % of DRI of 8 mg for males and 76.56 % of DRI of 18 mg for females.

Magnesium – 366.29 mg, roughly 91.57 % of DRI of 400 mg for males and 118.16 % of DRI of 310 mg for females.

Copper – 1616.3 mcg, almost 179.59 % of DRI of 900 mcg for males and females.

Manganese – 5.04 mg, which is 219.13 % of DRI of 2.3 mg for males and 280.00 % of DRI of 1.8 mg for females.

Molybdenum – 40.1 mcg, 89.11 % of DRI of 45 mcg for males and females.

Zinc – 8.08 mg, approximately 73.45 % of DRI of 11 mg for males and 101.00 % of DRI of 8 mg for females.

Chromium – 85.51 mcg, around 244.31 % of DRI of 35 mcg for males and 342.04 % of DRI of 25 mcg for females.

Selenium – 81.03 mcg, approximately 147.33 % of DRI of 55 mcg for males and females.

Cholesterol – 66.99 mg,

Potassium – 2680.71 mg, which is 57.04 % of DRI of 4700 mg for males and females.

Sodium – 111.17 mg, around 7.41 % of DRI of 1500 mg for males and females.

Omega 3 – 1067.31 mg, approximately 177.89 % of DRI of 600 mg for males and females,

Omega 6 – 7280.91 mg.

Menu for Day 6 of 7 day diet plan for weight loss

Breakfast : Instant Ragi dosa

Mid-morning : Papaya (100 gm)/watermelon (200 gm) /muskmelon (200 gm)

Lunch : Dahi Vada

Evening time : Milk (150 ml)

Dinner : Tacos for weight loss

Day 6 of weight loss diet nutrition compared with male and female DRI

Macros

Calories in day 6 of weight loss diet – 1058.93 kCal, which provides 52.95 % of DRI of 2000 kCal for males and 70.60 % of DRI of 1500 kCal for females.

Protein in day 6 of weight loss diet – 54.85 gm, 73.13 % of DRI of 75 gm for males and 97.51 % of DRI of 56.25 gm for females. Protein DRI is set at 15% of calories.

Protein forms 20.72 % of the calories of day 6 of the weight loss diet.

Carbs in day 6 of weight loss diet – 126.49 gm, around 46.00 % of DRI of 275 gm for males and 61.33 % of DRI of 206.25 gm for females. Carbs DRI is set at 55% of calories.

Carbs form 47.78 % of the calories of day 6 of the weight loss diet.

Fats in day 6 of weight loss diet – 35.32 gm, approximately 52.98 % of DRI of 66.67 gm for males and 70.64 % of DRI of 50.00 gm for females. Fats DRI is set at 30% of calories.

Fats form 30.02 % of the calories of day 6 of the weight loss diet.

Fibre in day 6 of weight loss diet – 27.21 gm, nearly 71.61 % of DRI of 38 gm for males and 108.84 % of DRI of 25 gm for females.

Soluble Fibre – 5.72 gm, nearly 57.20 % of DRI of 10 gm for males and 58.01 % of DRI of 9.86 gm for females.

Total Free Sugar – 23.95 gm, almost 39.92 % of DRI of 60 gm for males and 47.90 % of DRI of 50 gm for females.

Vitamins

Vitamin A – 475.51 mcg, roughly 52.83 % of DRI of 900 mcg for males and 67.93 % of DRI of 700 mcg for females.

Vitamin B1 – 0.81 mg, almost 67.50 % of DRI of 1.2 mg for males and 73.64 % of DRI of 1.1 mg for females.

Vitamin B2 – 0.88 mg, nearly 67.69 % of DRI of 1.3 mg for males and 80.00 % of DRI of 1.1 mg for females.

Vitamin B3 – 4.84 mg, roughly 30.25 % of DRI of 16 mg for males and 34.57 % of DRI of 14 mg for females.

Vitamin B6 – 0.63 mg, which is 48.46 % of DRI of 1.3 mg for males and females.

Vitamin B7 – 24.3 mcg, roughly 81.00 % of DRI of 30 mcg for males and females.

Vitamin B9 – 327.12 mcg, around 81.78 % of DRI of 400 mcg for males and females.

Vitamin B12 – 0.26 mcg, roughly 10.83 % of DRI of 2.4 mcg for males and females

Vitamin C – 137.77 mg, almost 153.08 % of DRI of 90 mg for males and 183.69 % of DRI of 75 mg for females.

Vitamin D – 32.35 mcg, which is 647.00 % of DRI of 5 mcg for males and females.

Vitamin E – 0.93 mg, that is 6.20 % of DRI of 15 mg for males and females.

Vitamin K – 67.61 mcg, around 56.34 % of DRI of 120 mcg for males and 75.12 % of DRI of 90 mcg for females.

Minerals

Calcium – 1028.07 mg, almost 102.81 % of DRI of 1000 mg for males and females.

Phosphorus – 1103.99 mg, approximately 157.71 % of DRI of 700 mg for males and females.

Iron – 10.24 mg, nearly 128.00 % of DRI of 8 mg for males and 56.89 % of DRI of 18 mg for females.

Magnesium – 290.88 mg, roughly 72.72 % of DRI of 400 mg for males and 93.83 % of DRI of 310 mg for females.

Copper – 1418.9 mcg, almost 157.66 % of DRI of 900 mcg for males and females.

Manganese – 2.84 mg, which is 123.48 % of DRI of 2.3 mg for males and 157.78 % of DRI of 1.8 mg for females.

Molybdenum – 0.13 mcg, that is 0.29 % of DRI of 45 mcg for males and females.

Zinc – 6.14 mg, approximately 55.82 % of DRI of 11 mg for males and 76.75 % of DRI of 8 mg for females.

Chromium – 90.28 mcg, around 257.94 % of DRI of 35 mcg for males and 361.12 % of DRI of 25 mcg for females.

Selenium – 70.39 mcg, approximately 127.98 % of DRI of 55 mcg for males and females.

Cholesterol – 104 mg,

Potassium – 2098.7 mg, that is 44.65 % of DRI of 4700 mg for males and females.

Sodium – 329.6 mg, around 21.97 % of DRI of 1500 mg for males and females.

Omega 3 – 555.04 mg, approximately 92.51 % of DRI of 600 mg for males and females,

Omega 6 – 2400.36 mg.

Menu for Day 7 of 7 day diet plan for weight loss

Breakfast : Thin oatmeal porridge recipe for weight loss

Mid-morning : Milk-150 ml

Lunch: Chickpea bowl with rice

Evening time : Guava-100 gm

Dinner : Eggless French toast (3 no)

Day 7 of weight loss diet nutrition compared with male and female DRI

Macros

Calories in day 7 of weight loss diet – 1159.53 kCal, which provides 57.98 % of DRI of 2000 kCal for males and 77.30 % of DRI of 1500 kCal for females.

Protein in day 7 of weight loss diet – 54.23 gm, that is 72.31 % of DRI of 75 gm for males and 96.41 % of DRI of 56.25 gm for females. Protein DRI is set at 15% of calories.

Protein forms 18.71 % of the calories of day 7 of the weight loss diet.

Carbs in day 7 of weight loss diet – 138.49 gm, around 50.36 % of DRI of 275 gm for males and 67.15 % of DRI of 206.25 gm for females. Carbs DRI is set at 55% of calories.

Carbs form 47.77 % of the calories of day 7 of the weight loss diet.

Fats in day 7 of weight loss diet – 41.23 gm, approximately 61.84 % of DRI of 66.67 gm for males and 82.46 % of DRI of 50.00 gm for females. Fats DRI is set at 30% of calories.

Fats form 32.00 % of the calories of day 7 of the weight loss diet.

Fibre in day 7 of weight loss diet – 42.95 gm, nearly 113.03 % of DRI of 38 gm for males and 171.80 % of DRI of 25 gm for females.

Soluble Fibre – 5.93 gm, nearly 59.30 % of DRI of 10 gm for males and 60.14 % of DRI of 9.86 gm for females.

Total Free Sugar – 28.23 gm, almost 47.05 % of DRI of 60 gm for males and 56.46 % of DRI of 50 gm for females.

Vitamins

Vitamin A – 529.16 mcg, roughly 58.80 % of DRI of 900 mcg for males and 75.59 % of DRI of 700 mcg for females.

Vitamin B1 – 0.86 mg, almost 71.67 % of DRI of 1.2 mg for males and 78.18 % of DRI of 1.1 mg for females.

Vitamin B2 – 0.8 mg, nearly 61.54 % of DRI of 1.3 mg for males and 72.73 % of DRI of 1.1 mg for females.

Vitamin B3 – 7.07 mg, roughly 44.19 % of DRI of 16 mg for males and 50.50 % of DRI of 14 mg for females.

Vitamin B6 – 0.84 mg, which is 64.62 % of DRI of 1.3 mg for males and females.

Vitamin B7 – 34 mcg, roughly 113.33 % of DRI of 30 mcg for males and females.

Vitamin B9 – 370.67 mcg, around 92.67 % of DRI of 400 mcg for males and females.

Vitamin B12 – 0.26 mcg, roughly 10.83 % of DRI of 2.4 mcg for males and females

Vitamin C – 333.16 mg, almost 370.18 % of DRI of 90 mg for males and 444.21 % of DRI of 75 mg for females.

Vitamin D – 7.55 mcg, which is 151.00 % of DRI of 5 mcg for males and females.

Vitamin E – 2.05 mg, that is 13.67 % of DRI of 15 mg for males and females.

Vitamin K – 65.33 mcg, around 54.44 % of DRI of 120 mcg for males and 72.59 % of DRI of 90 mcg for females.

Minerals

Calcium – 886.96 mg, almost 88.70 % of DRI of 1000 mg for males and females.

Phosphorus – 999.51 mg, approximately 142.79 % of DRI of 700 mg for males and females.

Iron – 10.67 mg, nearly 133.38 % of DRI of 8 mg for males and 59.28 % of DRI of 18 mg for females.

Magnesium – 281.93 mg, roughly 70.48 % of DRI of 400 mg for males and 90.95 % of DRI of 310 mg for females.

Copper – 950.6 mcg, almost 105.62 % of DRI of 900 mcg for males and females.

Manganese – 3.06 mg, which is 133.04 % of DRI of 2.3 mg for males and 170.00 % of DRI of 1.8 mg for females.

Molybdenum – 60.09 mcg, that is 133.53 % of DRI of 45 mcg for males and females.

Zinc – 6.12 mg, approximately 55.64 % of DRI of 11 mg for males and 76.50 % of DRI of 8 mg for females.

Chromium – 34.06 mcg, around 97.31 % of DRI of 35 mcg for males and 136.24 % of DRI of 25 mcg for females.

Selenium – 59.05 mcg, approximately 107.36 % of DRI of 55 mcg for males and females.

Cholesterol – 104.84 mg,

Potassium – 2113.3 mg, that is 44.96 % of DRI of 4700 mg for males and females.

Sodium – 207.29 mg, around 13.82 % of DRI of 1500 mg for males and females.

Omega 3 – 2012.92 mg, approximately 335.49 % of DRI of 600 mg for males and females,

Omega 6 – 4405.68 mg.

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