How to Lose 10 kgs in 20 Days with a Veg Weight Loss Recipes Ingredients in Hindi - (11 Veg Weight Loss Recipes)

Introduction

How to Lose 10 kgs in 20 Days with a Vegetarian Weight Loss Recipes (11 Veg Weight Loss Recipes) Lose 10 kgs in 20 days Veg Meal Plan Ingredients In Hindi. Losing weight in a short period can be challenging, but with the right approach and dedication, it is achievable.

This blog will guide you through a vegetarian meal plan to help you shed 10 kgs in just 20 days.

Tips for Successful Weight Loss

• Drink plenty of water throughout the day to keep your body hydrated and help suppress hunger.
• Be mindful of portion sizes and avoid overeating, even with healthy foods.
• Include a mix of vegetables, fruits, whole grains, and protein sources in every meal.
• Combine your meal plan with daily exercise to boost calorie burning and enhance weight loss.
• Avoid processed and high-calorie foods, opting for fresh and wholesome alternatives.

11 Vegetarian Weight Loss Recipes

1. Detoxifying Green Smoothie (डिटॉक्सिफाइंग ग्रीन स्मूथी)

Ingredients

• 1 cup spinach leaves (1 कप पालक के पत्ते)
• 1 cucumber, peeled and chopped (1 खीरा, छिला और कटा हुआ)
• 1 green apple, cored and diced (1 हरा सेब, बीज निकला हुआ और टुकड़ों में कटा हुआ)
• 1/2 lemon, juiced (1/2 नींबू, रस निकाला हुआ)
• 1 cup water(1 कप पानी)
• Ice cubes (optional) (बर्फ के टुकड़े (वैकल्पिक)

Steps

1. In a blender, combine the spinach, cucumber, green apple, lemon juice, and water.
2. Blend until smooth and creamy.
3. If desired, add some ice cubes and blend again.
4. Pour into a glass and enjoy your refreshing green smoothie.

2. Quinoa Salad (क्विनोआ सलाद)

Ingredients          

• 1 cup quinoa (क्विनोआ)
• 2 cups water (पानी)
• 1 cucumber, diced (खीरा)
• 1 tomato, diced (टमाटर)
• 1/2 red onion, finely chopped (लाल प्याज)
• 1/4 cup fresh parsley, chopped (अजमोद)
• 2 tablespoons olive oil (जैतून का तेल)
• 1 lemon, juiced (नींबू का रस)
• Salt and pepper to taste (नमक और काली मिर्च)

Steps

1. Rinse quinoa thoroughly under cold water.
2. In a saucepan, add quinoa and water. boil it, then reduce heat and sim it for 15-20 minutes until quinoa is cooked and water is absorbed.
3. Let quinoa cool down, then fluff it with a fork.
4. In a large bowl, combine quinoa, cucumber, tomato, red onion, and parsley.
5. Drizzle with olive oil and lemon juice. Season with salt and pepper.
6. Toss everything together and serve the refreshing quinoa salad.

3. Spinach and Chickpea Curry (पालक और छोले की सब्जी)

Ingredients

• 1 tablespoon vegetable oil (तेल)
• 1 onion, finely chopped (प्याज)
• 2 tomatoes, pureed (टमाटर)
• 2 cups spinach leaves (पालक)
• 1 can (400g) chickpeas, drained and rinsed (काबुली छोले)
• 1 teaspoon cumin seeds (जीरा)
• 1 teaspoon ground coriander (धनिया पाउडर)
• 1/2 teaspoon turmeric powder (हल्दी पाउडर)
• 1/2 teaspoon red chili powder (लाल मिर्च पाउडर)
• 1/2 teaspoon garam masala (गरम मसाला)
• Salt (नमक)

Steps

1. Take a large pan, heat oil over medium heat. Add cumin seeds and let them splutter.
2. Add finely chopped onions and sauté until they turn golden brown.
3. Stir in tomato and cook for a few minutes until the oil separates.
4. Add ground coriander, turmeric powder, red chili powder, and salt. Mix well.
5. Add chickpeas and cook for a few minutes to allow them to absorb the flavors.
6. Add spinach leaves stir until they wilt down.
7. Sprinkle garam masala on top and give it a final stir.
8. Serve the delicious spinach and chickpea curry with rice or roti.

4. Mung Bean Salad (मूंग दाल सलाद)

Ingredients

• 1 cup mung beans (moong dal), soaked overnight (मूंग दाल)
• 1 cucumber, diced (खीरा)
• 1 carrot, grated (गाजर)
• 1 tomato, diced (टमाटर)
• 1/2 red onion, finely chopped (लाल प्याज)
• 1/4 cup chopped coriander leaves (धनिया पत्ती)
• 2 tablespoons lemon juice (नींबू का रस)
• 1 tablespoon olive oil (जैतून का तेल)
• Salt and pepper (नमक और काली मिर्च)

Steps

1. Drain the soaked mung beans and rinse them under cold water.
2. In a saucepan, add mung beans and enough water to cover them. boil it, then reduce heat and simmer for 15-20 minutes or until the beans are cooked but still firm.
3. Drain any excess water and let the beans cool down.
4. In a large bowl, combine mung beans, diced cucumber, grated carrot, diced tomato, chopped red onion, and coriander leaves.
5. Drizzle with lemon juice and olive oil. Season with salt and pepper.
6. Toss everything together and serve the refreshing mung bean salad.

5. Vegetable Oats Upma (सब्जी ओट्स उपमा)

Ingredients

• 1 cup rolled oats (ओट्स)
• 2 cups water (पानी)
• 1 tablespoon vegetable oil (तेल)
• 1 teaspoon mustard seeds (सरसों के बीज)
• 1 teaspoon urad dal (split black gram) (उड़द दाल)
• 1 teaspoon chana dal (split chickpeas) (चना दाल)
• 1 green chili, finely chopped (हरी मिर्च)
• 1 small onion, finely chopped (प्याज)
• 1 carrot, finely chopped (गाजर)
• 1/2 cup green peas (हरा मटर)
• 1/4 cup chopped bell peppers (शिमला मिर्च)
• 1/4 cup chopped beans (फलियां)
• 1/2 teaspoon turmeric powder (हल्दी पाउडर)
• Salt  (नमक)
• Fresh coriander leaves for garnish (हरा धनिया)

Steps

1. Dry roast rolled oats in a pan over medium heat for 2-3 minutes. 
2. take a saucepan, heat oil over medium heat. Add mustard seeds and let them splutter.
3. Add urad dal and chana dal. Sauté until they turn golden brown.
4. Stir in chopped green chili and onions. Sauté until onions become translucent.
5. Add chopped carrot, green peas, bell peppers, and beans. Cook for a few minutes until the vegetables are tender.
6. Add turmeric powder and salt. Mix well.
7. Pour some water into the pan and bring it to a boil.
8. Lower the heat and then slowly add the roasted oats while stirring continuously to avoid lumps.
9. Cover the pan and cook for 5 minutes or until the oats are cooked and the mixture becomes thick.
10. Garnish with fresh coriander leaves before serving.

6. Cucumber and Mint Raita (खीरा और पुदीना रायता)

Ingredients

• 1 cucumber, grated (खीरा)
• 1 cup plain yogurt (दही)
• 1/4 cup chopped mint leaves (पुदीना पत्ती)
• 1/2 teaspoon roasted cumin powder (भुना हुआ जीरा पाउडर)
• Salt (नमक)

Steps

1. In a bowl, combine grated cucumber, plain yogurt, chopped mint leaves, roasted cumin powder, and salt.
2. Mix everything together until well combined.
3. Refrigerate the raita for at least 30 minutes before serving to let the flavors meld together.
4. Serve the refreshing cucumber and mint raita as a side dish with your main meal.

7. Peanut Butter Banana Smoothie (मूंगफली का मक्खन बनाना स्मूदी)

Ingredients

• 2 ripe bananas (पके हुए केले)
• 2 tablespoons peanut butter (मूंगफली का मक्खन)
• 1 cup milk (दूध)
• 1 tablespoon honey (शहद)
• Ice cubes (optional) (बर्फ के टुकड़े)

Steps

1. In a blender, combine ripe bananas, peanut butter, milk, and honey.
2. Blend until smooth and creamy.
3. If desired, add some ice cubes and blend again.
4. Pour into a glass and enjoy the nutritious peanut butter banana smoothie.

8. Methi (Fenugreek) Paratha (मेथी परांठा)

Ingredients

• 1 cup whole wheat flour (गेहूं का आटा)
• 1/2 cup chopped fresh fenugreek leaves (मेथी पत्ती)
• 1/4 teaspoon turmeric powder (हल्दी पाउडर)
• 1/4 teaspoon red chili powder (लाल मिर्च पाउडर)
• 1/2 teaspoon cumin seeds (जीरा)
• Salt  (नमक)
• Water as needed (पानी)
• Ghee or oil for cooking (घी या तेल)

Steps

1. Take a mixing bowl, combine whole wheat flour, chopped fenugreek leaves, turmeric powder, red chili powder, cumin seeds, and salt.
2. add some water and knead the mixture into a soft dough.
3. Cover the dough and let it rest for 15-20 minutes.
4. Divide the dough into equal-sized balls.
5. Roll each ball into a round paratha on a floured surface.
6. Heat a tawa over medium heat.
7. Cook the paratha on the tawa, flipping sides and applying ghee or oil, until both sides are golden brown.
8. Serve the delicious methi paratha with yogurt or pickle.

9.Moong Dal Salad (मूंग दाल सलाद)

Ingredients

• 1 cup moong dal (split green gram), soaked for 2-3 hours (मूंग दाल)
• 1 cucumber, diced (खीरा)
• 1 tomato, diced (टमाटर)
• 1/2 red onion, finely chopped (लाल प्याज)
• 1 green chili, finely chopped (हरी मिर्च)
• 1/4 cup chopped coriander leaves (धनिया पत्ती)
• 2 tablespoons lemon juice (नींबू का रस)
• 1 tablespoon olive oil (जैतून का तेल)
• Salt and pepper(नमक और काली मिर्च)

Steps

1. Drain the soaked moong dal and rinse it under cold water.
2. In a saucepan, add moong dal and enough water to cover it. Bring it to boil, then reduce the heat and simmer for 15-20 minutes or until the dal is cooked.
3. Drain any excess water and let the dal cool down.
4. In a large bowl, combine cooked moong dal, diced cucumber, diced tomato, chopped red onion, chopped green chili, and chopped coriander leaves.
5. Drizzle with lemon juice and olive oil.
6. Season with salt and pepper.
7. Toss everything together and serve the refreshing moong dal salad.

10. Banana Oat Pancakes (केले और ओट पैनकेक्स)

Ingredients

• 1 ripe banana (पका हुआ केला)
• 1 cup rolled oats (ओट्स)
• 1/2 cup milk (दूध)
• 1 teaspoon baking powder (बेकिंग पाउडर)
• 1/2 teaspoon ground cinnamon (दालचीनी पाउडर)
• 1/4 teaspoon vanilla extract (वैनिला एक्सट्रैक्ट)
• Pinch of salt (नमक)
• Maple syrup or honey for drizzling (मेपल सिरप या शहद)
• Fresh fruits for topping (optional) (ताज़ा फल)

Steps

1. In a blender, combine ripe banana, rolled oats, milk, baking powder, ground cinnamon, vanilla extract, and a pinch of salt.
2. Blend until you get a smooth batter.
3. Heat a non-stick skillet over medium heat.
4. Pour a ladleful of batter onto the skillet to form a pancake.
5. Cook until bubbles form on the surface of the pancake, then flip and cook the other side until it turns golden brown.
6. Repeat the process with the remaining batter.
7. Drizzle the banana oat pancakes with maple syrup or honey.
8. Top with fresh fruits, if desired, and serve the delicious and healthy pancakes.

11. Mixed Vegetable Pulao (मिश्रित सब्जी पुलाव)

Ingredients

• 1 cup basmati rice (बासमती चावल)
• 2 cups mixed vegetables (carrots, beans, peas, etc.) (मिश्रित सब्जी)
• 1 onion, thinly sliced (प्याज)
• 2 cloves garlic, minced (लहसुन)
• 1-inch piece of ginger, grated (अदरक)
• 1 cinnamon stick (दालचीनी)
• 2-3 cloves (लौंग)
• 2-3 green cardamom pods (छोटी इलायची)
• 1 bay leaf (तेज पत्ता)
• 2 cups vegetable broth or water (सब्जी ब्रोथ या पानी)
• 1 tablespoon ghee or vegetable oil (घी या तेल)
• Salt to taste (नमक)

Steps

1. Wash the basmati rice under cold water until the water runs clear. Soak the rice in water for 20-30 minutes, then drain.
2. In a large pot, heat ghee or vegetable oil over medium heat.
3. Add cinnamon stick, cloves, green cardamom pods, and bay leaf. Sauté for a minute until fragrant.
4. Stir in thinly sliced onions and sauté until they turn golden brown.
5. Add minced garlic and grated ginger. Cook for a minute until fragrant.
6. Add mixed vegetables and sauté for a few minutes until they start to soften.
7. Stir in soaked and drained basmati rice. Mix well to coat the rice with the flavors.
8. Pour vegetable broth or water into the pot. Bring it to a boil.
9. Lower the heat and cover the pot with a lid. Let the pulao simmer for 15-20 minutes or until the rice is cooked 
10. Fluff the pulao with a fork before serving.
11. Serve the aromatic and flavorful mixed vegetable pulao with raita or yogurt.

FAQs

Q1: Is losing 10 kgs in 20 days healthy?
A1: Rapid weight loss can put strain on your body and may not be sustainable. It's important to focus on overall health and consult a doctor before attempting such a program.

Q2: Can I modify the meal plan to suit my preferences?
A2: Yes, you can make adjustments as long as you maintain a calorie deficit. Ensure you still get a balanced mix of nutrients.

Q3: Can I continue this plan beyond 20 days?
A3: It's not advisable to follow an extreme weight loss plan for an extended period. Transition to a more sustainable and balanced diet after the 20 days.

Conclusion

Remember, losing weight should be a gradual and sustainable process.
While this meal plan can help you achieve your short-term weight loss goals, focus on adopting healthier the eating habits more active the lifestyle 
Always listen to your body, and if you experience any adverse effects, discontinue the plan and seek professional advice. Good luck on your weight loss journey

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