There is no instant solution to lose weight. A healthy weight loss is by restricting your calorie consumption and increasing your physical activity.

I hope these sample menus will help you to reach your target weight. These menus are calculated for your quick reference.

It is important to note that the values will change according to the fat used in the preparation. These menus are calculated considering 20 ml of oil is used for cooking per day.

Sample menu for 1250 - 1300 kcal weight loss diet

	Diet plan A	Diet plan B
Early Morning	Tea with 1/2 tsp. sugar 1 cup	Tea with 1/2 tsp. sugar 1 cup
Breakfast	Oats - 2 tbsp. Skim milk - 1 cup Orange - 1no	Skim milk - 1 cup Whole wheat bread- 1 slice Egg -1 no Mosambi- 1no
Lunch	Whole wheat chapathi - 2nos Ladies finger sabji - 1 cup Moong dhal - 1cup Salad - A good helping Butter milk- 1 glass	Rice - 1 1/2 cup Tinda sabji - 1 cup Fish curry - 1 piece with gravy Salad - A good helping Butter milk- 1 glass
Mid evening	Tea with 1/2 tsp. sugar - 1 cup	Tea with 1/2 tsp. sugar - 1 cup
Dinner	Tomato soup - 1 bowl "Sprouts bhel" Moth beans sprouts-1 1/2 cup Raw vegetables- 1cup	Chicken clear soup- 1 bowl Chapathi- 1no Brinjal sabji- 1 cup Salad - A good helping

Salad can include raw cabbage, carrot, cucumber, tomato, radish, and onion.

Caloric value of 100 gms of fruits

Fruits	Energy
Apple	59kcal
Apricot fresh	53kcal
Avocado pear	215kcal
Banana ripe	116kcal
Red cherries	64kcal
Blue grapes	58kcal
Green grapes	71kcal
Mosambi	43kcal
Orange	48kcal
Mango ripe	74kcal
Water melon	16kcal
Musk melon	17kcal
Papaya ripe	32kcal
Pine apple	46kcal
Straw berry	44kcal

Sample menu for 1400- 1500 kcal weight loss diet

	Diet plan A	Diet plan B
Early Morning	Tea with 1/2 tsp. Sugar 1 cup	Tea with 1/2 tsp. Sugar 1 cup
Breakfast	Idli - 2nos Sambhar- 1/2 cup Skim milk - 1 cup Papaya - 1 bowl	Vegetable sandwich- 2 slices Skim milk- 1 cup
Lunch	Lentil soup- 1 bowl Chapathi - 2nos Palak paneer- 1 1/2 cup Salad - A good helping	Mixed Vegetable Soup- 1 bowl Rice - 1 cup Channa - 1cup Salad - A good helping Butter milk- 1 glass
Mid evening	Tea with 1/2 tsp. Sugar 1 cup Mosambi - 1no	Tea with 1/2 tsp. Sugar 1 cup Water melon- 1 bowl
Dinner	Chicken and vegetable in tomato puree - 1 piece chicken and 1 cup vegetables Brown bread - 2 slice Salad - A good helping	Chapathi - 2 French beans sabji - 1 cup Arhar dhal - 1 cup Salad - A good helping Apple - 1no

Image: Flickr/creativecommons quotablekidney