7-Day Pakistani Meal Plan for Weight Loss (Gulf Brands)

This Pakistani Meal Plan is designed to have some of our favorite, traditional foods like shami kabab, chicken yakhni pulao, chicken tikka and chana chat!

Here’s the twist – we’re taking a detour towards healthier, budget-friendly options perfect for the Gulf region. Your weight-loss or healthy-eating journey does NOT need to be boring. It can be mouthwatering with vibrant flavors of of our traditional foods.

Picture this: seven days filled with tantalizing dishes that not only tickle your taste buds but also help you trim down a bit. It’s like having your cake and eating it too – well, maybe a lighter version of that cake!

So, how did this culinary adventure begin? Well, it all started when I decided to whip up some calorie-conscious versions of classic Pakistani recipes for my husband’s weight loss journey. And boy, did they hit the spot! Not only did he shed those pesky pounds, but he also reached his goal weight in no time. It was a win-win situation for both of us!

Now, as a dietitian who loves sharing good food and good vibes, I couldn’t keep these delicious creations to myself. That’s why I’m super excited to bring you this curated meal plan that’s not only easy on the wallet but also easy on the waistline. We’re talking about flavorful dishes crafted with readily available brands – because eating healthy shouldn’t break the bank or require a scavenger hunt for obscure ingredients.

So, if you’re ready to say goodbye to bland diet food and hello to a world of tasty, guilt-free indulgence, then buckle up because we’re about to embark on a culinary journey like no other.

Who is this Pakistani Meal Plan suitable for?

This Pakistani meal plan for weight loss might be your kind of meal plan if you are:

• Fans of Pakistani Flavors: If you enjoy the delicious taste of Pakistani dishes, you’ll love what this plan has to offer.
• Busy Individuals: If you’re looking for an easy meal plan that fits seamlessly into your hectic schedule, you’re in the right place.
• Lunch and Dinner Doublers: For those who don’t mind repeating meals, this plan provides a simple solution for both lunch and dinner.
• Calorie Watchers: If you’re aiming to cut calories (around 1200-1300) for a short period, this plan is designed to help you reach your goals.
• Weight Loss Seekers: No time for exercise? No problem. This plan focuses on shedding pounds through calorie reduction alone.
• Not-So-Veggie Fans: If fruits and veggies aren’t your thing, don’t worry – this plan offers tasty alternatives that don’t rely heavily on them.
• Budget-Friendly Folks: If you’re watching your wallet, this plan skips expensive proteins like fish and meat to keep costs down.
• Meal Preppers: Whether you’re always on the go or prefer to prep ahead, this pakistani meal plan is perfect for those who like to plan their meals in advance.
• Roti Lovers: If you have a soft spot for homemade roti, you’ll find plenty of comfort in this meal plan.

What makes or breaks this plan?

If you really want to see effective weight loss with this Pakistani meal plan, then keep these points in mind:

1. Weighing Scale Discipline: Treat your weighing scale like a trusted companion on this journey. Make it your daily ritual to step on it – your progress depends on it. Remember, consistency is key!
2. Hydration Focus: Don’t underestimate the power of water. Aim to drink at least 30 ml per kilogram of body weight daily. For example, if you weigh 80 kg, that’s 2.4 liters of water a day. Not only does water help you feel full, but it also offers numerous health benefits.
3. Adherence to the Plan: Want to see those pounds melt away? Then stick to the meal plan faithfully. Give it a fair shot for at least a month, or ideally 15 days, to gauge its effectiveness. If you’re seeing results and feeling satisfied, you can explore other variations of the 1200-1300 calorie diet in the future. Consistency is key to success!

Pakistani Meal Plan Menu

Pakistani Meal Plan For Weight Loss

Day 1

Day 1: Breakfast

• 2 large eggs
• 2 slices of Yawmi Brown Bread
• 1/4 teaspoon of extra virgin olive oil (to cook the eggs)
• 1 cup of tea with 1 teaspoon of sugar and 28g Rainbow Lite Evaporated Milk

Day 1: Lunch

• 1 portion Low Calorie Oats Haleem
• 1 piece Haldiram’s Tandoori Naan

Day 1: Snack

• Nada Low Fat Strawberry Greek Yogurt (160g)

Day 1: Dinner

• 1 portion Low Calorie Oats Haleem
• Half Piece Haldiram’s Tandoori Naan

Days Calories: 1250

Day 2

Day 2: Breakfast

Cheese Omelet Sandwich

• 2 large eggs
• 1/4 teaspoon of extra virgin olive oil
• Salt and pepper to season
• 2 slices of Yawmi brown bread
• 1 Almarai Fat Free Cheese Slice
• 1 cup of tea with 1 teaspoon of sugar and 28g of Rainbow Lite evaporated milk

Day 2: Lunch

• 1 portion Low Calorie Chana Chat
• Shan fruit chat masala for topping (2g or less)

Day 2: Snack

1 pot Activia Low Fat Yogurt (Mixed Berries Flavor) (120g)

Day 2: Dinner

• 1 portion Low Calorie Chana Chat
• Shan Fruit Chat Masala for topping (2g or less)

Day 2 Calories : 1230

Day 3

Day 3: Breakfast

• 2 large eggs
• 1/4 teaspoon of extra-virgin olive oil (for cooking the eggs)
• 30g tomato
• 20g onion
• 5g green chilies (or less if spicy)
• 2 slices of yawmi brown bread
• 1 cup of tea with 1 teaspoon of sugar and 28g Rainbow Lite evaporated milk

Day 3: Lunch

• 1 portion Low Calorie Chicken Qeema
• 1 Roti (63g Al Baker’s Chakki Fresh Ata +52g water=115g)

Day 3: Snack

• Nada Low Fat Strawberry Greek Yogurt (160g)

Day 3: Dinner

• 1 portion Low Calorie Chicken Qeema
• 1 roti (63g Al Baker’s Chakki Fresh Ata +52g water=115g)

Day 3: Calories: 1259

Day 4

Day 4: Breakfast

Veggie Omelet Roll with Oman Chips

• 1 large egg
• 1/4 teaspoon extra virgin olive oil
• 3g green chili
• 30g onion
• 30g tomato
• Salt, red chili flakes, and pepper to taste
• 1 ID Malabar Paratha
• 10g Noor Light Mayonnaise
• 8g Oman Chips
• 1 cup tea with 1 teaspoon sugar and 28g Rainbow Lite evaporated milk

Day 4: Lunch

1 portion Low Calorie Creamy Chicken Salad

Day 4: Snack

1 pot Activia Low Fat Yogurt (Mixed Berries Flavor) (120g)

Day 4: Dinner

1 portion Low Calorie Creamy Chicken salad

Day 4: 1257

Day 5

Day 5: Breakfast

• 2 large eggs
• 2 slices Yawmi Brown Bread
• 1/4 teaspoon extra virgin olive oil
• 1 cup of tea with 1 teaspoon sugar with 28g Rainbow Lite evaporated milk

Day 5: Lunch

• 2 Low Calorie Shami kababs
• 1/4 teaspoon canola oil (to cook kababs)
• 1 Roti (63g Al Baker’s Chakki Fresh Ata +52g water=115g)
• 1 portion green raita

Day 5: Snack

• Nada Low Fat Strawberry Greek Yogurt (160g)

Day 5: Dinner

• 2 Low Calorie Shami Kababs
• 1/4 teaspoon canola oil (to cook kababs)
• 1 Roti (63g Al Baker’s Chakki Fresh Ata +52g water=115g)
• 1 portion green raita

Day 5 Calories: 1290

Day 6

Day 6: Breakfast

• 2 large eggs
• 2 slices Yawmi Brown Bread
• 1/4 teaspoon olive oil
• 1 cup of tea with 1 teaspoon sugar with 28g Rainbow Lite evaporated milk

Day 6: Lunch

• 1 portion Low Calorie Chicken Yakhni Pulao
• 30g low fat yogurt (you can season it with red chili powder, cumin and salt)

Day 6: Snack

• 1 pot Activia Low Fat Yogurt (Mixed Berries Flavor) (120g)

Day 6: Dinner

• 1 portion Low Calorie Chicken Yakhni Pulao
• 30g low fat yogurt (you can season it with the red chili powder, cumin and salt)

Day 6 Calories: 1288

Day 7

Day 7: Breakfast

• 2 large eggs
• 2 slices of yawmi brown bread
• 1/4 teaspoon of olive oil
• 1 Almarai Fat Free Cheese Slice
• 30g tomato
• 20g onion
• 5g green chili
• 1 cup of tea with 1 teaspoon sugar and 28g Rainbow Lite evaporated milk

Day 7: Lunch

• 1 portion of Low Calorie Chicken Tikka Skewers
• 100g cucumber
• 100g carrot
• 1 portion green raita

Day 7: Snack

• Nada Low Fat Strawberry Greek Yogurt (160g)

Day 7: Dinner

• 1 portion of Low Calorie Chicken Tikka Skewers
• 100g cucumber
• 100g carrot
• 1 portion green raita

Day 7: 1245 Calories

Pakistani Meal Plan: Grocery List

Here’s the grocery list that I have written out for you. Go through it and cut out the things you already have at home and buy the rest.

Seasonings: salt, pepper, roasted crushed cumin, roasted crushed coriander, red chili powder

Frequently Asked Questions

1. How long can I follow this Pakistani meal plan?
   • You can stick to this plan for 15 days to 1 month to assess both your satisfaction with the meals and the effectiveness of your weight loss journey.
2. Who is this meal plan suitable for?
   • This meal plan is ideal for those seeking quick weight loss. However, it’s important to note that rapid weight loss may be challenging to maintain in the long term. Remember, slow and steady progress tends to yield more sustainable results.
3. Why does this meal plan feature the same lunch and dinner?
   • This repetition is intentional to simplify meal preparation, especially for individuals with busy schedules. Having consistent meals readily available ensures convenience without compromising your health goals.
4. What should I do with the extra portions?
   • Extra portions can be shared with family members or saved for future meals. For instance, if a recipe yields 4 portions, you can enjoy 2 portions for lunch and dinner on one day, then repeat the process the next day. This approach saves time and effort, particularly for busy individuals juggling family responsibilities.
5. Can I follow this meal plan with intermittent fasting?
   • Absolutely! Just ensure that your meals align with your designated eating window during intermittent fasting.
6. Can I have a cheat day?
   • Yes, indeed! After every seven days, treat yourself to a cheat day. This helps prevent feelings of deprivation or monotony and gives you something to anticipate.
7. Can I follow this meal plan during Ramadan?
   • Certainly! You can seamlessly incorporate this meal plan into your Ramadan routine. Breakfast becomes your suhoor, while lunch and dinner can be adjusted accordingly for iftar and dinner.
8. Do I need a multivitamin with this meal plan?
   • It’s advisable to supplement your diet with a multivitamin while on a low-calorie regimen. This ensures that your body receives essential nutrients despite the calorie restriction.

Did you try this Pakistani Meal Plan?

If you are trying out this meal plan, let me know how it’s going for you in the comments below and if you would like another 7 day meal plan to complement this one! Perhaps contain your favorite dish? 😉