Pakistani Diet Plan Chart | 7-Day Printable Meal Plan
This Pakistani Diet Plan Chart offers a 7-day printable meal plan that combines traditional Pakistani flavors with healthy, low-calorie meals to help you achieve your weight loss goals
This 7-day meal plan provides a balanced approach to healthy eating while maintaining flavor and traditional Pakistani dishes. Designed to help with weight loss or maintaining a healthy lifestyle, each day includes a variety of nutritious options that focus on whole foods, lean proteins, and fresh vegetables, while also being mindful of calorie intake.
This detailed meal plan makes it easy to stick to a nutritious diet with flavorful, easy-to-prepare dishes, ensuring that you stay satisfied throughout the day while working toward your health and fitness goals.
Day 1
Breakfast
- Scrambled Eggs made with 2 large eggs and 1/2 teaspoon of oil. Season with salt, pepper or red chili flakes.
- 2 slices of brown bread
- 1 cup of chai with a teaspoon of sugar and 1/3 cup low fat milk (I recommend pure Stevia but in case you are not able to get that, you can use sugar since the calories are already accounted for in this meal plan.
Lunch
1 portion kalay chanay ki chat
Dinner
1 portion Kalay Chanay Ki Chat
Snack
- 1 cup of low fat yogurt
- 100 g apple, orange OR pear
- 14 g of almonds
Day 2
Breakfast
- Vegetable Omelet with 2 large eggs, 15g onion, 20g tomato, 5g green chilies, coriander leaves as needed.
- Season with salt, pepper or red chili powder/flakes.
- Cook the omelet with 1/4 teaspoon oil.
- Measure this with a measuring spoon Use a nonstick pan so it doesn’t stick. In case it does you can add a splash of water.
- Serve with two slices of brown bread and Chai (like in day 1)
Lunch
- 1 portion Low Calorie Bombay Biryani
Dinner
- 1 Portion Low Calorie Bombay Biryani
Snack
- 100 g apple, banana or pear
Day 3
Breakfast
- Anday ki bhujia made with 1/2 tsp oil, 2 large eggs, 30g tomato and 30g onion, 5g green chilies and coriander leaves.
- Season with salt, pepper, red chili powder/flakes and turmeric powder.
- 2 slices of brown bread
- Serve with chai as in day 1 and day 2.
Lunch
- 1 portion low calorie aloo palak
- 1 portion green raita
- 100 g cucumber
- Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Dinner
- 1 portion low calorie aloo palak
- 1 portion green raita
- 100 g cucumber
- Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Snack
- 1 cup of low fat yogurt
- 100g banana, mango or papaya
- 14g almonds (12-14 pieces)
Day 4
Breakfast
- 1 small paratha made with 1/3 cup of aata (42g dry whole wheat aata. Add water to make a dough). Cook as you do roti but add 1/2 teaspoon of ghee at the end. Use a measuring teaspoon.
- 2 boiled eggs. Season with salt and pepper.
- Serve with chai as in day 1.
Lunch
- 1 portion low calorie qeema
- 1 portion green raita
- 100g carrot and 100g cucumber
- Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Dinner
- 1 portion low calorie qeema
- 1 portion green raita
- 100g carrot and 100g cucumber
- Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Snack
- 1 cup low fat yogurt
- 14g cashews
- 100g banana, mango or papaya
Day 5
Breakfast
Sunny-side up eggs. Heat 1/2 teaspoon of oil in a non-stick pan, then break two eggs over it, season with salt and add some water, Cover the frying pan till the eggs are cooked to your preference.
Serve with 2 slices of brown bread and chai (as in DAY 1)
Lunch
1 portion Lahori cholay
Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Dinner
1 portion Lahori cholay
Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Snack
- 1 cup low fat yogurt
- 100g grapes, blueberries or cherries
Day 6
Breakfast
- 2 large eggs cooked with 1/2 teaspoon oil
- Season with salt and pepper or red chili flakes
- Serve with 2 slices of bread and chai
Lunch
- 1 portion low calorie chicken yakhni pulao
- 1 portion green raita
- 100g cucumber
Dinner
1 portion low calorie chicken yakhni pulao
Snack
- 100g cashews
- 100g grapes, blueberries or cherries
Day 7
Breakfast
- 2 large eggs cooked with 1/2 teaspoon oil
- Season with salt and pepper or red chili flakes
- Serve with 2 slices of bread and chai
Lunch
- 2 Low Calorie Shami Kababs
- 1 portion green raita
- 100g cucumber and 100g carrot
- Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Dinner
- 2 Low Calorie Shami Kababs
- 1 portion green raita
- 100g cucumber and 100g carrot
- Serve with small roti made from 1/3 cup of dry whole wheat flour (aata) (around 42g) and add water to make the dough.
Snack
- 1 cup low fat yogurt
- 14g almonds
- 100g mango, banana OR papaya
By following the Pakistani Diet Plan Chart, you can incorporate traditional, beloved meals into your diet without feeling deprived or bored, all while staying on track with your health and fitness goals
Pakistani Diet Plan Chart: FAQS
1.What oil should I use?
For this meal plan, we recommend using canola oil, sunflower oil, or olive oil because they are better for your heart health. These oils contain healthy fats that can help manage cholesterol levels, making them a smarter choice compared to ghee or hydrogenated fats.
2. Can I cook with olive oil?
Olive oil is great for low to medium-heat cooking but not suitable for high-heat methods like the bhunai often required in traditional desi cooking. For such recipes, opt for canola or sunflower oil, which have higher smoke points and perform better at high temperatures
3. Why is there so little oil in the recipes?
We’re using very little oil in this meal plan because oil is extremely calorie-dense—1 gram of oil provides 9 calories. By minimizing oil, this plan keeps fats low while maintaining the taste of traditional dishes, making it effective for weight loss without compromising flavor.
4.Why are lunch and dinner the same?
The reason lunch and dinner are the same in the Pakistani Diet Plan Chart is to make meal prep easier and save time throughout the week. By preparing a single set of meals for both lunch and dinner, you can streamline your cooking process, reduce kitchen time, and avoid the stress of planning different meals for each part of the day. This approach also helps ensure consistency in your diet, making it simpler to follow the plan and stay on track with your health and fitness goals. Plus, it’s a convenient way to enjoy flavorful, nutritious meals without feeling overwhelmed by complex meal preparation.
5. Why is there sugar in the tea? Aren’t we supposed to avoid it?
Yes, it’s true that we’re generally advised to limit sugar intake, but many Pakistani households enjoy their tea with a touch of sweetness as part of their cultural tradition. To make this diet plan more realistic and relatable, I’ve allowed 1 teaspoon of sugar in the tea (measured with a teaspoon), and the calories for this have already been accounted for in the meal plan. However, if you’re looking for a healthier alternative, I recommend using pure Stevia powder or tablets instead of sugar, especially if you have diabetes or are watching your blood sugar levels. Stevia is a natural, zero-calorie sweetener that doesn’t cause spikes in blood sugar, making it a great choice for those looking to reduce their sugar consumption without sacrificing taste.
6. Do we have to follow the recipes linked?
Yes, it’s highly recommended to follow the recipes linked in the meal plan. These recipes are specially crafted to be low-calorie versions of traditional Pakistani dishes, and I’ve carefully and accurately calculated the ingredients and portion sizes to ensure you can enjoy flavorful meals while keeping your calorie intake in check. The goal is to give you the same satisfying taste as the regular versions, but with fewer calories, making it easier for you to stick to a healthy eating plan without feeling deprived. By following these recipes, you’ll get the best balance of flavor and nutrition, tailored for your weight loss or health goals.
7. How many calories does this plan provide?
This meal plan provides around 1300 to 1400 calories per day, which can be suitable for individuals looking to maintain a calorie deficit for weight loss. It is designed to support a healthy, balanced lifestyle, especially for those with a sedentary routine or light activity. The calorie range is perfect for someone in their 20s or 30s aiming to lose weight, but it’s always best to consult with a healthcare provider or nutritionist to ensure this plan aligns with your specific needs and goals.
Tips For Success
Drink plenty of water: Staying hydrated is essential for your overall health and can also help with managing hunger and cravings. Aim to drink at least 8 glasses of water a day to keep your body functioning optimally.
Follow the recipes and measurements exactly: To get the most out of this meal plan, be sure to follow the recipes and portion sizes carefully. The meals are specifically designed to be low-calorie, and precise measurements are key to ensuring you’re staying on track.
Have a cheat day after every 7 days: It’s important to give yourself a little break now and then. A cheat day after each week allows you to indulge in some of your favorite foods in moderation, which can help you stay motivated and committed to your diet.
Don’t eyeball, always measure: Even though it may be tempting to estimate portions, measuring your ingredients ensures accuracy, especially when tracking calories. Use measuring spoons, cups, or a kitchen scale for best results.
Exercise at least 30 minutes daily: Regular exercise is an important part of any healthy lifestyle. Aim for at least 30 minutes of physical activity each day—whether it’s walking, yoga, or any workout you enjoy. This will help enhance your weight loss efforts and improve your overall well-being.