7-Day Healthy Meal Plan for Weight Loss (Bangladeshi Style)

🇧🇩 7-Day Healthy Bangladeshi Meal Plan for Natural Weight Loss

Want to lose weight without giving up on your favorite Bangladeshi meals? Here's a complete 7-day healthy meal plan designed with local ingredients that help you reduce fat, boost energy, and stay healthy!

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Day 1 – Light Start

• Breakfast: 1 boiled egg + 1 slice brown bread + 1 cup green tea
• Lunch: 1 cup brown rice + moong dal + 1 cup boiled vegetables (lau, begun)
• Snack: 1 apple or guava
• Dinner: 1 bowl chicken soup + 1 cucumber salad

Day 2 – High Fiber Day

• Breakfast: Chira + banana + low-fat milk
• Lunch: 1 roti + mixed vegetable curry + masoor dal
• Snack: Boiled chola (no salt)
• Dinner: Steamed fish + sauteed spinach (palong shak)

Day 3 – Detox Day

• Breakfast: Warm lemon water + 2 boiled eggs
• Lunch: 1 cup red rice + dal + salad (tomato, cucumber, carrot)
• Snack: 1 orange or pear
• Dinner: Moong dal soup + 1 boiled potato with skin

Day 4 – Protein Boost

• Breakfast: 1 glass milk + 5 almonds + 1 apple
• Lunch: 2 roti + chicken curry (low oil) + 1 cup lau bhaji
• Snack: 1 boiled egg + green tea
• Dinner: Grilled fish + salad with olive oil drizzle

Day 5 – Veggie Power

• Breakfast: Vegetable upma or khichuri (low oil)
• Lunch: Vegetable curry + lentils + 1 cup brown rice
• Snack: 1 cup watermelon or cucumber
• Dinner: Palong shak with egg + 1 small sweet potato (boiled)

Day 6 – Light & Clean

• Breakfast: Oats with milk + banana
• Lunch: Fish curry + gourd (lau) + 1 cup rice
• Snack: Muri + black tea (no sugar)
• Dinner: 1 bowl vegetable soup + 1 slice brown bread

Day 7 – Reboot

• Breakfast: Green smoothie (spinach + banana + milk)
• Lunch: 1 cup red rice + egg curry + boiled carrots
• Snack: Coconut water + 2 Marie biscuits
• Dinner: Chicken stew with vegetables (no oil)

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✅ Bonus Tips for Faster Weight Loss:

• 🚶 Walk 30 minutes every morning
• 💧 Drink 3 liters of water every day
• 🍵 Drink green tea 2 times daily
• 🚫 Avoid sugar, fried food, and white rice as much as possible

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