Weight Loss Made Simple: 16 Sustainable Meals to Eat on Repeat

Weight loss often fails not due to a lack of willpower, but because of “decision fatigue.” Constantly deciding what to cook while juggling work and a social life leads many to opt for convenience over health. To combat this, fitness trainer Sunil Shetty shared a strategic meal rotation guide on Instagram on February 9, 2026, designed to make fat loss predictable and sustainable.

The core philosophy? Consistency over variety. By rotating a fixed set of high-protein, calorie-controlled meals, you eliminate the guesswork and ensure you stay in a calorie deficit.

---

Breakfast: High-Protein Kickstart (~35–45g Protein)

Fueling up with protein early reduces cravings later in the day.

1. Moong Dal Chilla: 80g raw dal with 80g paneer stuffing and 100g curd.
2. Veggie Omelette: 2 whole eggs + 4 whites served with 2 slices of whole wheat bread.
3. Protein Oats: 60g oats with whey protein, 1 tbsp peanut butter, and low-fat milk.
4. Paneer Bhurji Plate: 150g low-fat paneer with mixed veggies and 2 small rotis.
5. Sprouts Bowl: 200g boiled sprouts with 150g curd, 1 tbsp seeds, and a fruit.

Lunch: Balanced Energy (~40–50g Protein)

These meals focus on satiety to prevent the mid-afternoon energy slump.

1. Dal Rice Thali: 200g dal, 150g rice, 100g curd, and a large salad.
2. Chicken Roti Plate: 180g grilled chicken breast with 2 rotis and veg sabzi.
3. Paneer Roti Meal: 180g low-fat paneer with 2 rotis and veg sabzi.
4. Rajma Rice Bowl: 200g cooked rajma with 120g rice and 100g curd.
5. Egg Curry Meal: 3 whole eggs + 3 whites with 2 rotis and veg sabzi.

Dinner: Recovery & Satiety (~40–45g Protein)

Lighter on grains but high in protein to aid muscle recovery overnight.

1. Vegetable Khichdi: 60g raw moong dal, 40g raw rice, and 150g curd.
2. Paneer Stir Fry: 200g low-fat paneer tossed with abundant seasonal vegetables.
3. Egg Bhurji Bowl: 2 whole eggs + 4 whites with 1 roti and fresh salad.
4. Chicken Curry Bowl: 180g chicken breast with 1 small roti and veggies.
5. Dalia Protein Bowl: 70g raw dalia with 200g curd and 80g paneer cubes.

---

Snack Swaps (~200–250 Calories)

Perfect for that 4 PM hunger pang without breaking your calorie bank:

• Whey Protein Shake paired with a piece of fruit.
• 3 Boiled Eggs (a quick, portable protein hit).
• 50g Roasted Chana (high fiber, great crunch).
• 200g Curd topped with 1 tbsp of healthy seeds.

---

Coach Sunil’s Top 3 Tips for Success

• The Power of Raw Weights: Always measure your grains (dal, rice, oats) in their raw state to ensure accurate calorie tracking.
• Oil Control: Most of these recipes allow for only 1 tsp of oil/ghee. Use non-stick pans to make your fats go further.
• The “Big Salad” Rule: Every lunch and dinner should be accompanied by a large bowl of fiber-rich greens to improve digestion and fullness.