Numerous elements and modifications in lifestyle play a significant role in achieving weight loss. Although engaging in physical exercise to eliminate excess calories is important, proper nutrition and maintaining a calorie deficit are equally crucial. In a recent video, Pranjal Pandey, a nutrition and fitness coach who successfully lost 89 kg during her weight loss journey, emphasized this point by sharing a diet plan that enabled her to reduce her weight from 154 kg to 65 kg.

Weight loss diet plan that helped her shed 89 kg

In a video entitled, ‘What did you eat to go from this (156 kg) to this (63 kg)?’, Pranjal disclosed her dietary choices starting from her morning routine, which included her first meal after waking up, followed by breakfast, lunch, snacks, dinner, and a post-dinner option. She detailed the caloric content of each suggested meal, along with the amounts of protein, carbohydrates, and fats she ingested. According to her caption, the total caloric intake for the meal was 1,500 calories, comprising 120-130 grams of protein, 120-140 grams of carbohydrates, and 40-50 grams of fat. Furthermore, she offered various dietary alternatives and specified the timing of each meal.

1. Early Morning (6:30–7:00 AM)

• 1 glass of warm water with lemon.

• Black coffee or green tea.

• 5 almonds and 5 walnuts.

2. Breakfast (8:00–8:30 AM) – 350 kcal

• 1 besan chilla (or chickpea flour pancake) with paneer stuffing (1/2 cup besan, 50 gm paneer and veggies)

• 1 tsp ghee for cooking.

• Mint-coriander chutney.

• 1 boiled egg on the side (optional for extra protein).

OR

• 3 egg whites and 1 whole egg omelette with veggies.

• 1 multigrain roti (30 gm flour).

3. Mid-Morning Snack (11:00 AM) – 150 kcal

• 100 gm Greek yoghurt (or homemade hung curd) with chia seeds.

• 1/2 scoop whey protein (if needed for more protein boost).

4. Lunch (1:30–2:00 PM) – 400 kcal

• 100 gm grilled chicken or 80 gm paneer/tofu (for vegetarians).

• 1 small bowl (50 gm cooked) of brown rice or quinoa.

• 1 bowl mixed veg sabzi (cooked in 1 tsp ghee).

• 1 small bowl of curd (50 gm) with roasted cumin.

5. Evening Snack (4:30–5:00 PM) – 150 kcal

• Protein smoothie made with 1/2 scoop whey, 100ml almond milk, 1/2 banana and chia/flax seeds.

OR

• 1 boiled egg and 1 fruit (apple/guava/berries).

6. Dinner (7:30–8:00 PM) – 350 kcal

• 150 gm grilled fish (or 80 gm paneer/tofu for vegetarians).

• 1 small multigrain roti or 50 gm cooked dal (dal soup style).

• 1 bowl sautéed veggies with garlic and olive oil.

7. Post-Dinner (optional, if needed) – 100 kcal

• 1 glass of turmeric milk (low-fat milk) with cinnamon.

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