Absolutely! Here's a clear, practical summary that combines everything: your meal plan,
walking schedule, and food guidelines — all tailored for a 10 kg weight loss goal (from 85 kg
to 75 kg), using:
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Sattvic vegetarian diet (no onion, garlic, mushrooms)
•
Intermittent fasting (16:8)
•
Daily walking
Goal Summary
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Weight loss target: 10 kg
•
Time frame: ~12–16 weeks (approx. 3–4 months)
•
Daily calorie deficit: From diet + walking
DAILY MEAL PLAN (Sattvic + Intermittent Fasting)
Eating Window: 11:00 AM – 7:00 PM
(Fast from 7:00 PM to 11:00 AM next day — only water/herbal tea allowed during fast)
11:00 AM – Break Fast
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Soaked almonds (5 pcs) + 2 walnuts
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Seasonal fruit bowl (apple + papaya or banana + berries)
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Warm lemon water or herbal tea
1:30 PM – Lunch (Main Meal)
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1 cup brown rice or millets (foxtail, kodo, or quinoa)
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1 bowl moong dal (no onion/garlic)
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1 cup lightly cooked veggies (lauki, carrot, beans, zucchini)
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½ cup plain curd or coconut yogurt
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Cucumber salad with lemon and mint
4:00 PM – Light Snack
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Roasted chana or puffed rice mix
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Tulsi tea or ginger tea (no sugar)
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OR 1 small boiled sweet potato with lemon
6:30 PM – Early Dinner (Light)
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1 bowl clear vegetable soup
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1–2 phulka (no ghee) OR small bowl of vegetable upma
•
Herbal tea or warm water
WALKING PLAN (Daily Movement)
Target: Lose 10 kg = Burn ~77,000 kcal
Frequency Walking Time
Steps
Calories Burned
Daily
60–90 mins
8,000–12,000
300–400 kcal/day
Weekly
6 days/week
At least 45 mins
Rest on 1 day
Optional
Add strength training (2x/week) Bodyweight exercises Builds lean muscle
TIP: Start with 45 mins if new, build up to 90 mins. Split into morning + evening walks if
needed.
FOOD GUIDELINES FOR WEIGHT LOSS
What to Eat:
Category
Examples
Whole Grains
Brown rice, millets, quinoa, rolled oats
Legumes
Moong, toor, urad dal, chana dal
Vegetables
Carrot, lauki, bottle gourd, spinach, cabbage, capsicum, beans
Fruits
Papaya, apple, berries, guava, banana (early in day only)
Healthy Fats
Almonds, walnuts, seeds, ghee (small amount)
Dairy (Optional) Low-fat curd, paneer (small portions)
Spices
Turmeric, cumin, hing, curry leaves (no onion/garlic)
Foods to Avoid:
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White rice, white bread, maida
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Sugar, sweets, jaggery
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Fried snacks, chips
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Processed foods, sauces
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Onion, garlic, mushroom (per your preference)
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Eating after 7:00 PM
TRACKING & PROGRESS
Week Target Weight Focus
1–4
85 → 82–83 kg Build habits
5–8
83 → 79–80 kg Consistency + walks
9–12 80 → 76–78 kg Fine-tune portions
13–16 78 → 75 kg
Maintain rhythm
Final Tips:
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Stay hydrated (2.5–3L water daily)
•
Sleep 7+ hours per night
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Weigh yourself once per week only, same day/time
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Stay consistent — small progress is still progress!
Would you like this as a printable 1-page PDF tracker or checklist to follow daily? I can
prepare that next.