Man who ‘lost 12 kg in 2 months’ shares his exact diet plan, says he ate the same 4 meals daily

Want to lose weight? This man ate the same four meals daily and lost around 12 kilos in two months. Here’s a breakdown of his diet plan.

Losing weight is a challenging journey, and most people give up in the first few weeks because of a lack of results, the same boring exercises, and bland meals. But this man, Eshaan Karde, lost 12 kilos in two months by having the same four meals daily.

In an Instagram post dated March 3, 2026, Eshaan shared his diet plan that helped me lose 12 kgs in two months. He went from 82 kg to 70 kg by sticking to a similar routine and diet plan every day for two months. His transformation journey is truly inspiring for those who are willing to lose weight and achieve their desired shape. Here’s the breakdown of Eshaan’s diet plan.

Eshaan said, “I followed this diet with 80–90% consistency and on busy days, I swapped lunch with protein-rich chicken wraps / rice bowls.” “No cheat meals — no sugar, no chips, no biscuits,” he added.

Breakfast

Breakfast is one of the most important meals of the day because it gives the body the necessary energy to work all day long. Thus, it is important to get the right nutrients in the morning. He ensured to have protein in his diet along with enough carbs and fats for energy. Here’s Eshaan’s breakfast meal:

• 1 scoop whey protein

• Protein oats

• 150ml milk

(35g protein | 35g carbs | 8g fats)

Lunch

After breakfast, lunch is another important meal of the day, which should be balanced with all the nutrients. Eshaan ensured to consume more protein, carbs, and fats in lunch as compared to breakfast. Here’s his lunch meal:

• 200g chicken breast (or paneer)

• 2 rotis

• Light gravy + salad

(50g protein | 45–50g carbs | 10–12g fats)

Evening snack

Most people get diverted from their diet plan during the snacking hours. But rather than any fried or junk food, Eshaan smartly planned his evening meal as well. His evening snacks also gave him enough protein, carbs, and fats. Here’s Eshaan's evening snack:

• 1 fruit

• Handful of dry fruits

• 5 egg whites

(22–24g protein | 25g carbs | 8g fats)

Dinner

Dinner is the last meal of the day, and to keep it light yet fulfilling, Eshaan reduced the carbs and fats, but kept enough protein in this meal. Here’s Eshaan’s dinner meal:

• 200g chicken / paneer salad

(45g protein | 5g carbs | 8g fats)

He shared that there are three main nutrients our body needs. For non-vegetarians, he shared how many nutrients one can get.

Total Macros (Chicken Version)

~150–155g protein

~110–120g carbs

~35–40g fats

~1400–1500 kcal energy

For vegetarians, he shared how many nutrients one can get.

Total Macros (Paneer Version)

~130–135g protein

~110–120g carbs

~90–95g fats

~1700–1800 kcal energy

Note to readers: This report is based on user-generated content from social media.HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only.