Last updated on March 18, 2023 | RD, Payal Banka (Registered Dietitian)
Indian culture is very diverse. The basic food changes every few kilometers. Indian food is rich in flavors, spices and colors. The spices used in Indian cuisine have many beneficial effects on the human body. The same applies to the traditional Maharashtra diet. Here is Maharashtrian Diet Plan for Weight Loss (7 Day Marathi Diet Chart PDF)
Not only the diet, but also the Indian style of sitting cross-legged is very health-promoting. Traditional foods are nutritious, why can’t we lose weight? Let’s review the Indian diet and what goes wrong in reaching the goal. We will also provide tips on how to correct the mistakes to achieve the goal.
Maharashtrian diet plan for weight loss
Tips To Promote Weight Loss With The Maharashtrian Diet:
- Eat a calculated portion of muesli with each meal to reduce carbohydrate loads. Replace the white rice with brown or red rice, which is high in fiber. Or just add more veggies to your white rice.
- Replace the coconut and peanut in the vegetable recipes with dals or legumes. This reduces the saturated fat content in the recipe.
- Increase the use of green vegetables, salads and fruits. Add brightly colored fruits and vegetables to boost immunity, fiber, vitamins and minerals in the diet. Use vegetables in as many recipes as possible.
- Reduce the use of oil and ghee in the recipes. Limit the amount of use of shredded coconut, fresh coconut, or peanuts in recipes.
- Replace the rice flour with any millet flour or wheat flour or multigrain flour.
- Increase the frequency of eating chicken and fish. Do not fry or use coconut or peanuts in the sauces. Try roasting, grilling, braising, shallow frying, or boiling the chicken or fish.
- Do sports like hiking, biking, gym or swimming.
7 Day Marathi Diet Chart For Weight Loss PDF
Day 1 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| lemon water |
1 glass |
water + lemon juice |
| Breakfast |
|
|
| Vegetable Poha |
½ cup |
Burst |
|
½ cup |
Vegetables (onion, peas, carrot, pepper) |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Morning |
|
|
| protein |
2 no. |
Boiled Egg White |
|
|
OR 1 seasonal fruit |
| Lunch |
|
|
| Cucumber Koshimbir |
1 cup |
cucumber + cottage cheese + peanuts |
| Bhakri |
1 no |
real flour |
| Shepu Vegetables |
1 cup |
Shepu + Onion + Tomato |
| Varan |
1 cup |
Tour valley |
| Task |
1 cup |
Quark |
|
|
|
| Afternoon |
|
|
| fruit |
1 no |
Apple |
|
|
|
| evening snack |
|
|
| churmur bhel |
1 cup |
(mixture of churmure, cucumber, tomato, garlic chutney) |
|
|
|
|
|
|
| Dinner |
|
|
| Thalipeeth1 No. |
1 |
Thalipeeth Flour + Onion |
| OR Chicken Biryani (no fried onions or fried chicken) |
1 cup |
Brown Rice + Vegetables |
|
100 g |
Chicken (boiled and shallow fried) |
| Quark |
1 cup |
Quark |
| Green salad |
1 cup |
Cucumber, tomato, onion, radish, beet |
|
|
|
| bedtime |
|
|
| warm lemon water |
1 glass |
water + lemon |
Day 2 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| Jeera water |
1 glass |
Water + Jeera 1 tsp |
| Breakfast |
|
|
| Vegetable Upit |
½ cup |
material |
|
½ cup |
Vegetables (onion, peas, carrot, pepper) |
| tea (without sugar) |
1 cup |
milk + water |
| Morning |
|
|
| fruit |
1 no |
Orange |
|
|
|
| Lunch |
|
|
| Green salad |
1 cup |
Cucumber, Tomato, Onion, Beet |
| chapatti |
1 no |
multigrain |
| Ladies finger vegetables |
1 cup |
Lady fingers + onion + tomato |
| Vatana Usal |
1 cup |
White peas + onion + tomato |
| Dahi |
1 cup |
Quark |
|
|
|
| Afternoon |
|
|
| Task |
1 cup |
Quark |
|
|
|
| evening snack |
|
|
| Roasted poha chivda |
1 cup |
Poha + Peanuts (no coconut) |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Dinner |
|
|
| Varan Bhatt |
1 cup |
Varan (Tur Valley) |
|
½ cup |
Brown rice |
| Vegetables |
1 cup |
amaranth |
| Green salad |
1 cup |
Cucumber, tomato, onion, radish, beet |
|
|
|
| bedtime |
|
|
| cinnamon tea |
1 cup |
water + 1 inch cinnamon stick |
Day 3 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| chia water |
1 glass |
Water + Chia 1 tsp (soaked overnight) |
| Breakfast |
|
|
| just old |
1 cup |
Moth beans + onion + tomatoes |
|
|
(pre-cooked) |
| chapatti |
1 no |
wheat (no oil) |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Morning |
|
|
| fruit |
1 cup |
Watermelon (100-150g) |
|
|
|
| Lunch |
|
|
| Green salad |
1 cup |
Cucumber, Tomato, Onion, Beet |
| Bhankri |
1 no |
Jowar |
| zunka |
1 cup |
Chana flour |
| Vangi Bharta |
1 cup |
Brinjal + onion + tomato |
| Dahi |
1 cup |
Quark |
|
|
|
| Afternoon |
|
|
| Green tea |
1 cup |
Water |
|
|
|
| evening snack |
|
|
| the place |
1 no |
wheat flour + methi leaves |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Dinner |
|
|
| chapatti |
1 no |
multigrain flour |
| Fanas bhaji |
1 cup |
Raw jackfruit |
| Chawli common |
½ cup |
Chawli |
| Green salad |
1 cup |
Cucumber, tomato, onion, radish, beet |
|
|
|
| bedtime |
|
|
| ginger tea |
1 cup |
water + 1 tsp dry ginger powder |
Day 4 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| barley water |
1 glass |
water + barley 1 tsp (soaked overnight) |
| Breakfast |
|
|
| Rajgira Chilla |
2 no. small |
Rajgira Flour + Onion + Coriander |
| Green chutney |
1 tbsp |
coriander + mint |
|
|
|
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Morning |
|
|
| Soaked Nuts |
1 handful |
Almonds, walnuts, dates, black raisins |
|
|
|
| Lunch |
|
|
| Green salad |
1 cup |
Cucumber, Tomato, Onion, Beet |
| Bhakri |
1 no |
night |
| Turai Bhaji |
1 cup |
comb gourd |
| Maharashtrian Kadhi |
1 cup |
Besan + cottage cheese |
|
|
|
| Afternoon |
|
|
| Task |
1 cup |
Quark |
|
|
|
| evening snack |
|
|
| Kothimbir vadi (flat fried) |
6 1″ inch pieces |
Chana flour + coriander |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Dinner |
|
|
| chapatti |
1 no |
multigrain flour |
| Fanas bhaji |
1 cup |
Raw jackfruit |
| Chawli common |
½ cup |
Chawli |
| Green salad |
1 cup |
Cucumber, tomato, onion, radish, beet |
|
|
|
| bedtime |
|
|
| nutmeg tea |
1 cup |
water + 1 tsp nutmeg powder |
Day 5 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| lemon water |
1 glass |
water + lemon juice |
| Breakfast |
|
|
| Egg Bhurji |
1 egg |
egg + onion + coriander |
| Bread |
2 discs |
multigrain |
|
|
|
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Morning |
|
|
| Green tea |
1 cup |
Water |
|
|
|
| Lunch |
|
|
| Khawang Kakdi |
1 cup |
cucumber, sesame |
| chapatti |
1 no |
wheat flour |
| Farasbi bhaji |
1 cup |
French beans |
| From the roasts |
1 cup |
Chana Dal |
| Task |
1 cup |
Quark |
|
|
|
| Afternoon |
|
|
| Green tea |
1 cup |
Water |
|
|
|
| evening snack |
|
|
| Sweet potato and chicken schnitzel |
2 small |
Sweet Potato + Chicken + Garlic |
| coffee (without sugar) |
1 cup |
milk |
|
|
|
| Dinner |
|
|
| Plant |
1 medium |
real flour |
| fish curry |
1 cup |
Fish (no coconut, not fried) |
| Green salad |
1 cup |
Cucumber, tomato, onion, radish, beet |
|
|
|
| bedtime |
|
|
| Sol Kadhi |
1 cup |
coconut milk + kokam |
Day 6 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| Jeera water |
1 glass |
Water + Jeera 1 tsp |
| Breakfast |
|
|
| Phodni Chapati |
1 cup |
Wheat Flour Chapati 1 No. |
|
½ cup |
Vegetables (onion, peas, carrot, pepper) |
| tea (without sugar) |
1 cup |
milk + water |
| Morning |
|
|
| protein |
2 no. |
Boiled Egg White |
|
|
|
| Lunch |
|
|
| Palak soup |
1 cup |
spinach |
| Bhakri |
1 no |
bajra |
| Bhopla Vegetables |
1 cup |
pumpkin |
| Kala Chana Amti |
1 cup |
Kala Chana |
| Quark |
1 cup |
Quark |
| Afternoon |
|
|
| fruit |
1 cup |
Muskmelon (100-150 g) |
|
|
|
| evening snack |
|
|
| Aalu Vadi (Flat Fried or Steamed) |
4 – 6 pieces small |
Aalu Leaves + Chana Flour |
| Green chutney |
1 tablespoon |
coriander + mint |
| coffee (without sugar) |
1 cup |
milk |
|
|
|
| Dinner |
|
|
| Masala bhat |
1 cup |
Red rice + vegetables |
| Bhajleli vangi kaap |
3 – 4 pcs |
Marinated eggplant slices |
| buttermilk |
1 cup |
Quark |
| Green salad |
1 cup |
Cucumber, tomato, onion, radish, beet |
|
|
|
| bedtime |
|
|
| warm water + lemon |
1 glass |
water + lemon |
Day 7 of Maharashtrian diet plan for weight loss
| Menu |
Crowd |
Ingredients |
| Early morning |
|
|
| Plain lukewarm water |
1 glass |
Water |
| Breakfast |
|
|
| Dhadpe Pohe |
1 cup |
crackers + onion + tomato |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Morning |
|
|
| Soaked Nuts |
1 handful |
Almond, walnut, date, black raisins |
|
|
|
| Lunch |
|
|
| Green salad |
1 cup |
Cucumber, Tomato, Onion, Beet |
| chapatti |
1 no |
multigrain |
| methi |
1 cup |
Methi + onion + tomato |
| Varan |
1 cup |
Turdal |
| Dahi |
1 cup |
Quark |
| Afternoon |
|
|
| Green tea |
1 cup |
Water |
|
|
|
| evening snack |
|
|
| Roasted poha chivda |
1 cup |
Poha + Peanuts (no coconut) |
| tea (without sugar) |
1 cup |
milk + water |
|
|
|
| Dinner |
|
|
| Tawa pulao |
1 cup |
rice + vegetables |
| Raita |
1 cup |
Cottage cheese + onion + pepper + tomato |
| tomato seed |
1 cup |
tomatoes |
|
|
|
|
|
|
| bedtime |
|
|
| Solkadhi |
1 cup |
coconut milk + kokam |
Final note:
Careful selection of recipes, foods and cooking methods makes a big difference. Even a traditional Indian diet can provide desired weight loss results. I hope this Maharashtrian Diet Plan for Weight Loss (7 Days Marathi Diet Chart PDF) will help you achieve your goal. For a personalized nutrition plan, write to us at care@dietburrp.com. Visit our YouTube channel and subscribe for great weight loss videos.
