7-Day Non-Veg Diet Plan balances protein, fats, and carbs for energy and health.
Introduction
A 7-Day Non-Vegetarian Diet Plan is designed to provide balanced nutrition with the right mix of proteins, healthy fats, and carbohydrates. Including foods like eggs, chicken, fish, curd, rice, and dals ensures your body gets:
- High-quality protein for muscle repair and strength
- Essential vitamins & minerals for energy and immunity
- Healthy fats to support brain and heart function
- Fiber-rich veggies & fruits for digestion and gut health
This plan is structured with early morning, breakfast, mid-morning, lunch, evening snack, and dinner options for each day, making it easy to follow while keeping meals enjoyable and varied.
Key Points of the 7-Day Non-Vegetarian Diet Plan
- Balanced Nutrition – Each day includes protein (eggs, chicken, fish, mutton), carbs (rice, chapati, poha, oats), and fiber (vegetables, fruits, sprouts).
- High Protein Intake – Eggs, chicken, fish, and dal ensure muscle repair, strength, and satiety.
- Healthy Fats – Walnuts, almonds, and occasional olive oil dressing provide good fats for heart and brain health.
- Fruits & Vegetables – Daily fruits (papaya, apple, orange, guava) + salads and soups boost vitamins, minerals, and digestion.
- Hydration – Early morning warm water and green tea in the evening help detox and metabolism.
- Variety – Mix of Indian staples (dal, rice, chapati, idli, poha) with non-veg protein sources to keep meals interesting.
- Portion Control – Rice/chapati kept moderate, focus is more on protein + veggies to support weight management.
- Light Dinners – Soups + lean protein (grilled chicken/fish, eggs) for easy digestion at night.
- Snacking Smart – Nuts, fruits, sprouts, roasted chickpeas instead of fried snacks.
- Sustainability – Plan is simple, practical, and repeatable with flexibility to swap foods.
7-Day Non-Veg Weight Loss Diet Plan
Day 1 – Eggs, Veggies, Chicken & Dal 🍳🥗🍗
- Breakfast: 2 scrambled eggs with sautéed veggies
- Mid-Morning: 6 pieces of papaya
- Lunch: 1 cup salad + 1 leafy dal + 1 cup rice + curd
- Evening: Green tea with light snacks
- Dinner: Palak soup + 200g grilled chicken
✅ Hydration: Drink 3–4L of water throughout the day.
Day 2 – Oats, Fish, Chicken Curry 🐟🍗
- Early Morning: Luke warm water with lemon slice
- Breakfast: 5 soaked nuts + 3 walnuts + 1 egg dosa with tomato chutney
- Mid-Morning: 1 Guava
- Lunch: Grilled chicken salad 🥗🍗
- Evening: Buttermilk
- Dinner: Veg + Egg omelette with veggies
✅ Hydration: Continue 3–4L of water daily.
Day 3 – Boiled Eggs, Grilled Fish, Egg Curry 🥚🐟
- Early Morning: Boiled jeera water
- Breakfast: 5 soaked nuts + 2 walnuts + ½ cup boiled sprouts salad
- Mid-Morning: 1 Apple 🍎
- Lunch: 1 cup ragi sangati/mudde + 1 fish fry 🐟
- Evening: Black tea
- Dinner: 200g grilled fish + ¼ corn 🌽
✅ Hydration: Stay consistent with 3–4L of water daily.
Day 4 – Smoothie, Chicken Salad & Mutton Soup 🥤🥗🍲
- Early Morning (7–7:30 AM): 1 glass lukewarm water with lemon 🍋
- Breakfast (8–9 AM): 1 smoothie (banana + oats + skim milk + flax/chia seeds) + 2 boiled eggs (optional)
- Mid-Morning Snack (11 AM): 1 Apple or Guava
- Lunch (1–2 PM): Grilled chicken salad (chicken breast + lettuce + cucumber + tomato + olive oil dressing) + ½ cup brown rice (optional)
- Evening Snack (4–5 PM): 1 cup green tea + 5 soaked almonds
- Dinner (7–8 PM): 1 bowl mutton soup (light, less oil, pepper & herbs) + 1 cup sautéed vegetables (spinach, beans, broccoli)
✅ Hydration: Keep drinking 3–4L water daily.
Day 5 – Sprouts, Egg Omelette, Fish Fry 🍳🐟
- Early Morning: 1 glass warm water with soaked fenugreek seeds
- Breakfast: 1 cup mixed sprouts salad + 2-egg omelette (with spinach/onion/tomato)
- Mid-Morning: 1 orange or a handful of grapes
- Lunch: Fresh salad + Fish fry (150–200g, grilled) + 1 cup dal + sautéed veggies + small rice/2 chapatis
- Evening Snack: Green tea + 2 walnuts & 4 almonds
- Dinner: 1 bowl dal/veggie soup + 1 piece grilled fish (100–150g) or boiled egg
✅ Hydration: Drink 3–4L of water throughout the day.
Day 6 – Idli/Dosa with Egg, Chicken Kebab, Dal + Rice 🍗🥗🍲
-
Early Morning (7–7:30 AM): 1 glass lukewarm water with lemon or jeera water 🍋
Alternative: Ash gourd juice 🥒 -
Breakfast (8–9 AM): 2–3 Idlis or 1 Dosa (minimal oil) 🥞 + 1 Egg omelette 🍳 + Coconut or Tomato chutney 🌶️
Alternative: 5 soaked almonds + 2 sprouts cheela with 1 cup peanut chutney 🥜 -
Mid-Morning Snack (11 AM): 1 bowl papaya or watermelon cubes 🍉
Alternative: 1 cup green tea 🍵 -
Lunch (1–2 PM): Fresh salad 🥗 (cucumber + onion + tomato + carrot) + 150–200g Chicken kebab (grilled/tandoor) 🍗 + small portion of rice (½–1 cup) or 2 chapatis 🍚 + 1 cup dal (light on ghee)
Alternative: 1 chapathi with 2 egg white curry 🍳 -
Evening Snack (4–5 PM): 1 cup green tea / lemon tea 🍵 + roasted chickpeas 🌰 or 5–6 soaked almonds
Alternative: Tulasi tea 🌿 -
Dinner (7–8 PM): 1 bowl dal soup or chicken clear soup 🍲 + 1 small bowl sautéed vegetables (beans, spinach, capsicum) 🥦
Alternative: Chicken soup 🍗
✅ Hydration: Drink 3–4L of water throughout the day.
Day 7 – Poha with Eggs, Grilled Fish, Chicken Soup 🍳🐟🍲
- Early Morning (7–7:30 AM): 1 glass warm water with lemon + honey (optional) 🍋🍯
- Breakfast (8–9 AM): 1 bowl poha (cooked with peas, onion & curry leaves) + 2 boiled eggs (or scrambled eggs) 🍳
- Mid-Morning Snack (11 AM): 1 bowl seasonal fruit (apple, guava, or papaya) 🍎🥭
- Lunch (1–2 PM): 1 cup salad (tomato, cucumber, onion, beetroot) 🥗 + 150–200g grilled fish (herbs/spices) 🐟 + 1 cup dal (moong/masoor/tuvar) + ½ cup rice or 2 chapatis 🍚 + small serving curd 🥛
- Evening Snack (4–5 PM): 1 cup green tea 🍵 + handful of nuts (2 walnuts + 4 almonds) 🌰
- Dinner (7–8 PM): 1 bowl light chicken clear soup with pepper & herbs 🍲 + 1 cup sautéed vegetables (spinach, broccoli, beans, zucchini) 🥦
✅ Hydration: Drink 3–4L of water throughout the day.
Frequently Asked Questions (FAQ)
Yes, you can. It’s balanced and sustainable. For long-term use, you can rotate protein sources (chicken, fish, eggs, mutton) and vegetables for variety.
Yes, if followed with portion control and regular activity. The focus on protein, veggies, and light dinners supports fat loss while maintaining muscle.
Absolutely. You can swap rice with chapati, quinoa, or millets like ragi/jowar for variety and better fiber.
Yes, since it has high protein from eggs, chicken, fish, and dal. Gym-goers may slightly increase protein portions (extra egg whites, more chicken/fish).
This is a non-veg plan, but vegetarians can replace chicken/fish with paneer, tofu, or extra dal/lentils.
No, mutton is optional. You can replace it with chicken soup, fish, or even egg curry if you prefer lighter options.
You can replace eggs with paneer/tofu, sprouts, or lean chicken.
Better to avoid. Stick to fruits, nuts, roasted chana, or green tea for snacks
Aim for 2.5–3 liters per day, depending on activity level and climate.