Ruined hostel life

 

📌 Intro:

Confused about how much to eat to lose fat? Don’t worry! We’ve created simple Indian-style meal plans for people between 50–90 kg. Sab kuch ghar ke khane se — no fancy diets, no expensive food. 🍛🥗

---

🧮 Calorie Targets (Weight Loss Mode):

Weight (kg)	Target Calories (approx.)
50 kg	1200–1300 kcal
60 kg	1400–1500 kcal
70 kg	1500–1700 kcal
80 kg	1700–1900 kcal
90 kg	1900–2100 kcal

---

✅ Meal Plans (Weight-wise)

---

🍽️ 1. For 50 kg Person (~1200 kcal)

• Breakfast:
  – 1 banana
  – 1 glass milk
  – 5 almonds
  (~250 kcal)

• Lunch:
  – 2 roti
  – Mixed sabzi
  – 1 bowl dal
  (~450 kcal)

• Snack:
  – 1 boiled egg or 1 fruit
  (~70 kcal)

• Dinner:
  – 1 cup rice
  – Dal
  – 1 sabzi
  (~430 kcal)

---

🍽️ 2. For 60 kg Person (~1400 kcal)

• Breakfast:
  – 1 banana
  – 1 glass milk
  – 10 almonds
  (~300 kcal)

• Lunch:
  – 2 roti
  – 1 bowl dal
  – 1 bowl sabzi
  – 1 small curd bowl
  (~500 kcal)

• Snack:
  – 1 boiled egg
  – Black tea
  (~100 kcal)

• Dinner:
  – 1.25 cup rice
  – Dal
  – Veg curry
  (~500 kcal)

---

🍽️ 3. For 70 kg Person (~1600 kcal)

• Breakfast:
  – 1 banana
  – 1 glass milk
  – 10 almonds
  (~300 kcal)

• Lunch:
  – 2 roti
  – Sabzi
  – Dal
  – Curd
  (~460 kcal)

• Snack:
  – 1 boiled egg
  – Green tea
  (~80 kcal)

• Dinner:
  – 1.5 cups rice
  – Dal
  – Veg sabzi
  (~520 kcal)

---

🍽️ 4. For 80 kg Person (~1800 kcal)

• Breakfast:
  – 1 banana
  – 1 glass milk
  – 10 almonds
  – 1 slice brown bread + peanut butter
  (~400 kcal)

• Lunch:
  – 2 roti
  – Dal
  – Sabzi
  – Curd
  (~500 kcal)

• Snack:
  – 2 boiled eggs
  – Black coffee
  (~150 kcal)

• Dinner:
  – 1.5–1.75 cups rice
  – Dal
  – Veg curry
  (~600–650 kcal)

---

🍽️ 5. For 90 kg Person (~2000 kcal)

• Breakfast:
  – 1 banana
  – 1 glass milk
  – 10 almonds
  – 2 boiled eggs
  (~500 kcal)

• Lunch:
  – 3 roti
  – Dal
  – Veg sabzi
  – Curd
  (~600 kcal)

• Snack:
  – 1 boiled egg
  – 1 fruit (apple/orange)
  (~150 kcal)

• Dinner:
  – 2 cups rice
  – Dal
  – Sabzi
  (~700 kcal)

---

🔚 Conclusion:

Whether you're 50kg or 90kg, weight loss is possible with clean eating and consistency. You don’t need supplements or junk. Just eat smart, stay active, and drink water. ✅💧

---

📣 Call to Action:

👉 Want your personalized diet? Comment your weight below.
👉 Bookmark & share this post if it helped you.
👉 Follow the blog for more fitness-friendly Indian diet tips 💪