Diet Chart for weight loss

Here is a typical diet chart for weight loss for an Indian diet

Morning breakfast:
Options for vegetarians: Poha/ 1 brown bread toast with cucumber, tomato, lettuce, mint chutney/ vegetable oats/vegetable daliya/ besan chila/ fruits
Options for non vegetarians: Egg white
+ tea/milk/coffee without sugar

Lunch:
1-2 small rotis (Indian bread)- made of 50% wheat + 50% bran, home cooked vegetables of your choice, salad, curd/raita
Option for non vegetarians: grilled chicken/ Tuna sandwich

Evening:
tea/coffee (optional)
Options: fruits/ bhelpuri/ 2 pieces of home made paneer tikka

Dinner:
Soup of your choice- vegetarian or chicken or any other. Not corn soup.
Options for vegetarians: vegetables of your choice
Options for non vegetarians: Grilled fish/ grilled chicken.

What is strictly not allowed during weight loss
Aerated drinks, sweets and desserts, fried foods/ snacks, pizza, burger, white bread, also no dals.

If you follow this diet plan and also exercise regularly- 5 days a week for an hour everyday, you will lose 1 kg per week. 4 kg in a month.