Smart Weight Loss Diet Plan for 80-90kg: Shed Pounds, Feel Strong

Oats with Protein:
- 40g oats cooked with water or almond milk.
- Add 1 scoop of protein powder (optional) and top with a few berries.
Boiled Eggs:
- 2 boiled eggs.
Drink:
- Green tea or black coffee without sugar.

Greek Yogurt:
- 100g Greek yogurt (unsweetened) with a few chopped almonds or seeds.
Fruit:
- An apple or a handful of berries.

Grilled Chicken Salad:
- 100-150g grilled chicken breast or tofu (if vegetarian).
- Mixed greens (spinach, kale, lettuce), cucumber, tomatoes, and bell peppers.
- Dressing: 1 tablespoon olive oil with lemon and balsamic vinegar.
Side:
- 1 small serving of quinoa or brown rice (about 1/2 cup).

Protein Smoothie:
- 1 scoop protein powder, 1/2 banana, spinach, and unsweetened almond milk blended.
Nuts:
- A handful of mixed nuts (almonds, walnuts).

Baked Fish/Chicken:
- 150g baked salmon, cod, or grilled chicken breast.
- Steamed or roasted vegetables (broccoli, zucchini, cauliflower).
Side:
- 1 small sweet potato (baked or boiled).

Cottage Cheese (Paneer):
- 50g low-fat paneer or a small bowl of Greek yogurt.
Optional:
- Herbal tea like chamomile or peppermint.

Hydration: Drink plenty of water (2.5-3 liters per day).
Protein Target: Aim for 1.2-1.5g of protein per kg of body weight (96-135g for 80-90 kg).
Calorie Deficit: Ensure you're eating fewer calories than you burn. A deficit of 300-500 calories daily is recommended for steady weight loss.
Exercise: Combine this diet with regular physical activity (strength training and cardio) to enhance fat loss.
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