9 Dietitian-Approved Diet Plans for Weight Loss

You already know about the various food types to include in a diet plan for weight loss, but did you know that there are diverse diet plan types tailored to different needs and preferences? Each diet plan varies in structure, focus, and the results it offers.

This article, brought to you by expert dietitians and nutritionists at Aura The Diet Clinic, covers the best and most effective diet plans for weight loss. These diet plans are designed to be easy to follow while helping you achieve your goals safely and sustainably.

Best Easy-to-Follow Diet Plans for Weight Loss

Know about different types of diet plans you can opt for during your weight loss journey.

1. Mediterranean Diet Plan for Weight Loss

This weight loss diet plan is inspired by the eating habits of countries bordering the Mediterranean Sea. It focuses on fresh, whole foods like vegetables, fruits, nuts, whole grains, and olive oil, making it nutrient-dense and heart-healthy. Mediterranean diet plan is easy to follow, doesn’t require extreme restrictions, and naturally reduces calorie intake, making it perfect for long-term weight loss.

Best For:

• Those looking to improve heart health and reduce inflammation.
• People who prefer a balanced approach to weight loss.

Sample Mediterranean Weight Loss Diet Plan

Day	Breakfast	Lunch	Snack	Dinner
Day 1	Greek yogurt, nuts, honey	Quinoa salad with chickpeas	Roasted almonds	Grilled paneer, stir-fried veggies
Day 2	Vegetable omelet with whole-grain toast	Lentil soup with a side salad	Fresh fruit	Baked vegetable pasta
Day 3	Oatmeal with berries	Brown rice pulao with peas	A handful of walnuts	Vegetable stew, multigrain bread
Day 4	Smoothie with almond milk	Chickpea and avocado wrap	A slice of whole-grain bread	Stuffed capsicum with quinoa
Day 5	Boiled eggs, spinach	Mediterranean vegetable couscous	Dark chocolate square	Grilled halloumi, sautéed greens
Day 6	Multigrain toast, avocado	Grilled vegetables, hummus	Sunflower seeds	Ratatouille with rice
Day 7	Fresh fruit, almond butter	Paneer tikka with side salad	Fresh figs	Spinach and feta baked casserole

2. Intermittent Fasting Diet Plan

Intermittent fasting (IF) alternates between eating and fasting periods. Popular schedules include 16:8 (16-hour fasting, 8-hour eating) or 5:2 (normal eating for 5 days, reduced calories for 2 days). This weight loss diet plan works effectively by creating a calorie deficit, enhancing fat metabolism, and improving hormonal regulation.

Some of the most common fasting schedules followed for intermittent fasting for weight loss include –

• 7 a.m. to 3 p.m.
• 9 a.m. to 5 p.m.
• 12 p.m. to 8 p.m.
• 2 p.m. to 10 p.m.

Best For:

• People with busy schedules who prefer fewer meals.
• Those who can handle structured fasting periods without snacking.

7-day Intermittent Fasting Diet Plan for Weight Loss

Day	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Quinoa salad with roasted veggies	A small handful of nuts	Lentil curry, brown rice
Day 2	Paneer curry with whole-grain roti	A piece of dark chocolate	Stuffed capsicum, dal
Day 3	Vegetable pulao, cucumber raita	A handful of walnuts	Sambar with idli
Day 4	Grilled vegetables with hummus	A piece of fruit (apple or banana)	Spinach soup, baked paneer
Day 5	Chickpea salad with olive oil	A handful of nuts	Baingan bharta, millet roti
Day 6	Tofu curry with steamed rice	A handful of pumpkin seeds	Mixed vegetable curry, quinoa
Day 7	Dal fry with multigrain roti	A small handful of nuts	Veggie soup, garlic bread

3. DASH Diet Plan for Weight Loss

The DASH (Dietary Approaches to Stop Hypertension) diet focuses on reducing sodium intake and includes a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It’s beneficial for overall health, especially heart health, and helps in controlling blood pressure and managing weight.

Best For:

• Those looking for a balanced diet to manage weight and health conditions.
• People with high blood pressure.

7-Day Dash Diet Chart for Weight Loss

Day	Breakfast (8 AM)	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Oatmeal with berries	Grilled chicken salad with quinoa	A handful of almonds	Baked salmon with steamed vegetables
Day 2	Vegetable smoothie	Lentil soup with a side salad	Fresh apple	Stir-fried tofu with brown rice
Day 3	Greek yogurt with chia seeds	Mixed vegetable salad with cottage cheese	Carrot sticks	Stuffed bell peppers with quinoa
Day 4	Fruit salad with a dollop of Greek yogurt	Lentil and vegetable stew	A small bowl of nuts	Grilled fish with steamed broccoli
Day 5	Smoothie with almond milk	Chickpea salad with olive oil dressing	Apple slices	Quinoa stir-fry with tofu
Day 6	Oats with nuts and honey	Vegetable curry with brown rice	Dried fruits	Grilled vegetables, hummus
Day 7	Fresh fruit salad	Cabbage soup with a slice of multigrain bread	Roasted seeds	Vegetable biryani

4. High-Protein Diet Plan for Weight Loss

The high-protein diet emphasizes lean proteins to maintain muscle mass while losing weight. It helps in reducing hunger and increases satiety, making it effective for weight management.

Best For:

• Individuals who need extra energy and protein intake during weight loss.
• Athletes and those looking to preserve muscle mass while losing fat.

1-Week Protein Rich Diet Chart for Weight Loss

Day	Breakfast (8 AM)	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Egg white omelet with spinach	Chicken salad with mixed greens	Greek yogurt with nuts	Grilled fish with steamed veggies
Day 2	Chia seed smoothie	Lentil soup with a slice of whole-grain bread	A handful of almonds	Tofu stir-fry with broccoli
Day 3	Oats with protein powder	Grilled chicken breast with quinoa salad	Boiled egg	Vegetable stew with brown rice
Day 4	Protein shake with almond milk	Paneer curry with whole-grain roti	Greek yogurt with honey	Salmon with quinoa and vegetables
Day 5	Multigrain paratha with yogurt	Chickpea salad with olive oil	A small banana	Baked chicken with vegetables
Day 6	Smoothie with protein powder	Grilled paneer with salad	Fresh fruit	Quinoa with vegetables
Day 7	Greek yogurt with berries	Mixed vegetable salad with cottage cheese	A handful of nuts	Lentil curry with brown rice

5. Vegan Diet Plan for Weight Loss

The vegan diet eliminates all animal products and focuses on plant-based foods. It is rich in fiber, vitamins, and minerals, making it excellent for detoxifying the body and promoting healthy weight loss.

Best For:

• Vegetarians and those looking to reduce their environmental impact.
• Individuals who wish to avoid animal products for ethical reasons.

Sample 1-Week Vegan Weight Loss Diet Plan

Day	Breakfast (8 AM)	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Chia seed porridge with almond milk	Quinoa salad with avocado	Apple slices with almond butter	Lentil curry with steamed vegetables
Day 2	Smoothie with spinach, banana, and almond milk	Black bean chili with brown rice	Carrot sticks with hummus	Baked tofu with quinoa
Day 3	Oats porridge with chia seeds	Grilled vegetable sandwich	Fruit salad with flax seeds	Stir-fried tofu with vegetables
Day 4	Almond butter toast with banana	Lentil soup with a side salad	Raw nuts	Vegetable curry with quinoa
Day 5	Fruit and nut salad	Chickpea and avocado wrap	Almonds	Quinoa with lentils and vegetables
Day 6	Smoothie with kale, pineapple, and almond milk	Mixed vegetable stir-fry	Apple slices with almond butter	Vegetable biryani
Day 7	Fresh fruit and yogurt	Lentil stew with quinoa	A handful of nuts	Stir-fried vegetables with tofu

6. Low-Carb Diet Plan for Weight Loss

This diet minimizes carbohydrate intake and focuses on protein, fats, and vegetables. It’s effective for those looking to lose weight quickly by reducing insulin levels and promoting fat burning.
Best For:

• Individuals who are sensitive to sugar and insulin spikes.
• Those who prefer a low-carb lifestyle to promote quick weight loss.

7-Day Sample Low-carb Weight Loss Diet Plan

Day	Breakfast (8 AM)	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Oatmeal with berries	Lentil salad with olive oil dressing	A handful of nuts	Baked cod with sweet potato mash
Day 2	Fruit salad with a dollop of Greek yogurt	Grilled vegetable wrap with hummus	A small apple	Stir-fried tofu with vegetables
Day 3	Scrambled eggs with spinach	Quinoa salad with avocado	Cucumber slices	Vegetable curry with brown rice
Day 4	Smoothie with almond milk and protein powder	Grilled paneer with broccoli	A handful of seeds	Baked salmon with steamed vegetables
Day 5	Almonds and Greek yogurt	Chickpea and avocado wrap	A small banana	Quinoa with lentils and vegetables
Day 6	Oats porridge with chia seeds	Grilled vegetable sandwich	Fruit salad with flax seeds	Stir-fried tofu with bell peppers
Day 7	Smoothie with kale, pineapple, and almond milk	Lentil stew with quinoa	A handful of almonds	Vegetable stir-fry with tofu

7. Gluten-Free Diet Plan for Weight Loss

A gluten-free diet excludes all sources of gluten and focuses on whole, unprocessed foods. It’s suitable for those with gluten intolerance and helps in reducing inflammation and bloating.

Best For:

• Individuals with celiac disease or gluten sensitivity.
• Those who wish to reduce inflammation and promote digestive health.

7-Day Gluten Free Weight Loss Plan

Day	Breakfast (8 AM)	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Oatmeal with berries	Lentil salad with olive oil dressing	A handful of nuts	Baked cod with sweet potato mash
Day 2	Fruit salad with a dollop of Greek yogurt	Grilled vegetable wrap with hummus	A small apple	Stir-fried tofu with vegetables
Day 3	Scrambled eggs with spinach	Quinoa salad with avocado	Cucumber slices	Vegetable curry with brown rice
Day 4	Smoothie with almond milk and protein powder	Grilled paneer with broccoli	A handful of seeds	Baked salmon with steamed vegetables
Day 5	Almonds and Greek yogurt	Chickpea and avocado wrap	A small banana	Quinoa with lentils and vegetables
Day 6	Oats porridge with chia seeds	Grilled vegetable sandwich	Fruit salad with flax seeds	Stir-fried tofu with bell peppers
Day 7	Smoothie with kale, pineapple, and almond milk	Lentil stew with quinoa	A handful of almonds	Vegetable stir-fry with tofu

8. Paleo Diet Plan for Weight Loss

The paleo diet encourages eating like early humans—lean meats, fish, fruits, vegetables, nuts, and seeds. It eliminates processed foods, grains, and dairy, helping with weight loss by reducing calorie-dense processed food intake.

Best For:

• Those who need a diet that can help reduce inflammation and promote satiety.
• Individuals who prefer a diet based on natural, unprocessed foods.

1-Week Sample Paleo Weight Loss Diet Chart

Day	Breakfast	Lunch (12 PM)	Snack (4 PM)	Dinner (8 PM)
Day 1	Scrambled eggs with spinach and avocado	Grilled vegetable salad with mixed greens	Apple slices with almond butter	Stuffed bell peppers with quinoa and vegetables
Day 2	Avocado and tomato salad with grilled vegetables	Vegetable soup with a side of mixed salad	Carrot sticks with guacamole	Steamed broccoli with roasted cauliflower
Day 3	Paleo smoothie with coconut milk, berries, and chia seeds	Cabbage and tomato salad	A handful of grapes	Quinoa stir-fry with bell peppers and zucchini
Day 4	Omelet with mushrooms and peppers	Quinoa salad with avocado and cucumbers	A small handful of walnuts	Roasted vegetable salad with a side of grilled asparagus
Day 5	Coconut yogurt with mixed berries and nuts	Grilled vegetable and tofu skewers	A piece of fruit (e.g., banana)	Vegetable stir-fry with cauliflower rice
Day 6	Paleo oats with almond milk, berries, and nuts	Grilled vegetable salad with a side of lean protein (tofu or tempeh)	A small piece of dark chocolate	Steamed vegetable mix with grilled fish or chicken
Day 7	Scrambled eggs with bell peppers and avocado	Lentil curry with steamed vegetables	A handful of cashews	Grilled vegetable stir-fry with a side of sweet potato wedges

9. The Volumetrics Diet

The Volumetrics diet focuses on eating foods that have fewer calories per gram, which helps in maintaining satiety while reducing calorie intake. This plan includes high-fiber, low-calorie foods that fill you up without adding excess calories.

Best For:

• Individuals who struggle with portion control and those looking to maintain satiety throughout the day while reducing overall calorie intake.
• For those who want to adopt a sustainable and realistic approach to weight loss.

1-Week Volumetrics Diet Chart for Weight Loss

Day	Breakfast	Lunch	Snack	Dinner
Day 1	Oatmeal with fresh berries	Vegetable stir-fry with tofu and brown rice	A handful of baby carrots	Lentil curry with steamed quinoa
Day 2	Smoothie with spinach, banana, and almond milk	Chickpea salad with olive oil dressing	Apple slices with almond butter	Stuffed bell peppers with quinoa
Day 3	Multigrain toast with avocado	Vegetable wrap with hummus	Handful of almonds	Quinoa salad with grilled vegetables
Day 4	Chia seed pudding with berries	Spinach and lentil soup	Hummus and vegetable sticks	Grilled paneer with sautéed greens
Day 5	Fruit salad with yogurt	Lentil salad with cucumber and tomato	Roasted chickpeas	Baingan bharta with millet roti
Day 6	Smoothie bowl with granola	Quinoa salad with black beans and corn	Fruit and nut mix	Stir-fried tofu with vegetables and brown rice
Day 7	Oats porridge with raisins	Chickpea curry with steamed vegetables	A small bowl of nuts	Grilled vegetable wrap with hummus

10. Aura The Diet Clinic Diet Plan

At Aura, we follow the EAT technique – this stands for Education, Awareness, and Transformation. It means that each diet plan is not just about food; it’s a complete approach to understanding what, when, and how to eat.

We customize our diet plans based on a client’s metabolic type, preferences, and health goals. This personalized method ensures that every plan is effective, sustainable, and tailored for each individual’s needs

Best For:

• Individuals looking for a sustainable long-term diet that supports overall health and weight loss.
• Those who prefer eating a variety of foods while managing weight.

7-Day Weight Loss Diet Plan

Day	Breakfast	Lunch	Snack	Dinner
Day 1	Aura Oats 2.0 Milkshake Recipe Link	Grilled vegetable salad with lemon vinaigrette	Guacamole mushroom toast Recipe Link	Stuffed bell peppers with quinoa
Day 2	Smoothie bowl with chia seeds and berries	Lentil soup with a side salad	Fresh fruit salad	Quinoa stir-fry with mixed vegetables
Day 3	Oatmeal with almond milk and fresh fruit	Chickpea and avocado wrap	Hummus with carrot sticks	Baked vegetable lasagna
Day 4	Aura Oats 2.0 Milkshake	Stuffed capsicum with quinoa	A handful of almonds	Roasted sweet potato with black bean salad
Day 5	Smoothie bowl with almond butter, spinach, and berries	Mixed vegetable curry with steamed rice	Grilled Vegetable Fritters Recipe Link	Grilled paneer with stir-fried greens
Day 6	Oats porridge with nuts and seeds	Quinoa salad with roasted veggies	A small piece of dark chocolate	Stuffed aubergine with millet roti
Day 7	Aura Oats 2.0 Milkshake	Lentil curry with brown rice	A handful of nuts	Baked vegetable stew with whole-grain bread

These diet plans for weight loss works both as diet plan for men as well as women diet plan. You can choose the one that best suits your lifestyle and weight loss goals. For personalized guidance, consult our expert dietitian at Aura The Diet Clinic!