Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food.
You can adjust it according to your calorie needs, dietary restrictions and food preferences.

Monday
Breakfast: Sambar with brown rice idli
Lunch: Whole-grain roti with mixed-vegetable curry
Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
Tuesday
Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
Lunch: Chickpea curry with brown rice
Dinner: Khichdi with sprout salad
Wednesday
Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
Lunch: Whole-grain roti with tofu and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables
Thursday
Breakfast: Yogurt with sliced fruits and sunflower seeds
Lunch: Whole-grain roti with vegetable subji
Dinner: Chana masala with basmati rice and green salad
Friday
Breakfast: Vegetable dalia and a glass of milk
Lunch: Vegetable sambar with brown rice
Dinner: Tofu curry with potato and mixed vegetables
Saturday
Breakfast: Multigrain parathas with avocado and sliced papaya
Lunch: Large salad with rajma curry and quinoa
Dinner: Lentil pancakes with tofu tikka masala
Sunday
Breakfast: Buckwheat porridge with sliced mango
Lunch: Vegetable soup with whole-grain roti
Dinner: Masala-baked tofu with vegetable curry
Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Bạn nên tham khảo thêm cách giảm cân bằng đậu đen xanh ḷng bằng cách bấm vào đây

Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.
This will keep you feeling full throughout the day and reduce the chances of overeating.

From: healthline. com