You’re aiming for a 900 kcal deficit per day to lose 6 kg in a month. Based on your meal plan, here’s a weight loss strategy:
Daily Calorie Target: 900 kcal
Your maintenance is 1800 kcal, so to create a 900 kcal deficit you should consume around 900 kcal daily.
Meal Plan (900 kcal/day)
Breakfast – Weight Loss Shake (200 kcal)
- 3 scoop Weight Loss Shake
- 250 ml skim milk
- 1 tsp flaxseeds
Lunch (Indian Meal 350 kcal)
- 1 roti (80 kcal) OR 1 small bowl of brown rice (100 kcal)
- 1 bowl dal/sabzi (120-150 kcal)
- 1 cup salad (50 kcal)
- 1 tsp ghee (50 kcal)
Evening Snack (100 kcal)
- Green tea + 5 almonds OR 1 boiled egg
Dinner – Weight Loss Shake (250 kcal)
- 3 scoop Weight Loss Shake
- 250 ml water/almond milk
- 1 tsp chia seeds
Workout Plan (No Equipment)
30-45 min Daily Workout (Burns 300-400 kcal)
- Warm-up (5 min): Jumping jacks, high knees
- Circuit (Repeat 3x):
- Squats – 15 reps
- Push-ups – 10 reps
- Lunges – 12 reps each leg
- Plank – 30 sec
- Mountain climbers – 30 sec
- Cool down (5 min): Stretching
Additional Tips
Drink 3+ liters of water
Avoid sugar, junk food, & processed carbs
Sleep 7-8 hours daily
Track progress weekly
