For eggetarians, eggs can be one of the easiest ways to add a good source of protein to the day’s meals. But a weight-loss plan cannot revolve around eggs alone. So, what should you eat throughout the day if you are an eggetarian with a desk job?Ms Veena V, Chief Clinical Dietician and Head of the Department of Clinical Nutrition and Dietetics at Aster Whitefield Hospital in Bengaluru, says sustainable weight loss is about creating eating habits you can stick to. We asked her to map out a realistic one-month plan.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.How much weight can you realistically lose in a month?If you have a desk job and are looking to shed some kilos, it’s important to keep your expectations realistic.A healthy target for most people is around 2-4 kg in a month. While fad diets may promise dramatic transformations, rapid weight loss is often difficult to maintain and can lead to muscle loss, fatigue, and rebound weight gain.Diet plays a major role in weight management, meaning many people can start losing weight simply by improving what they eat. However, adding even light physical activity such as walking can help improve results and preserve muscle mass.A realistic eggetarian weight-loss diet planStory continues below this ad What should eggetarian professionals with sedentary jobs eat during their weight loss journey? (Ai generated image)One of the biggest mistakes people make when trying to lose weight is eating too little during the day and then overeating at night. Instead, focus on meals that combine protein, fibre, and healthy fats to keep hunger under control.Upon waking1 glass of waterOptional: warm water with lemonBreakfast* 2 boiled eggs or a vegetable omelette* 1 bowl of oats porridge or vegetable poha* 1 fruitThe combination of protein and fibre helps keep you full for longer and reduces mid-morning snacking.Mid-morning1 fruit such as apple, guava, or orangeGreen tea or plain tea without sugar if desiredLunchStory continues below this ad* 2 multigrain rotis or a moderate serving of brown rice* 1 bowl dal* Mixed vegetable sabzi* Salad* 1 boiled egg or egg bhurjiThe goal is to fill half your plate with vegetables, one-quarter with protein, and the remaining quarter with carbohydrates.Also Read | How to get 80 grams of protein daily with easy Indian mealsThe dreaded 4 pm snackThis is where many weight-loss plans fall apart.Instead of reaching for biscuits, chips, or another cup of sugary tea, choose:Story continues below this ad* 2 boiled eggs* Roasted chana* Sprouts chaat* Buttermilk* Greek yogurt* A fruit with a few nutsThese options provide protein and fibre, helping control hunger until dinner.Dinner* Grilled vegetables with egg bhurji* Vegetable soup with boiled eggs* Stir-fried vegetables with paneer and eggs* Salad with eggsKeep dinner lighter than lunch and try to eat at least two to three hours before bedtime.Foods that seem healthy but can sabotage weight lossStory continues below this adMany people unknowingly consume large amounts of calories through foods marketed as healthy.Common culprits include flavoured yogurt, packaged smoothies, fruit juices, granola, protein bars, and excessive amounts of dried fruits or nuts.While these foods can have nutritional value, portion sizes matter. A smoothie packed with fruits, nut butter, and honey can sometimes contain as many calories as a full meal.3 simple rules for busy professionalsIf weight loss were to be boiled down to a few key habits, they would likely be these:Story continues below this ad1. Prioritise protein at every meal.2. Avoid liquid calories from sugary beverages and fruit juices.3. Don’t skip meals during the day and then overeat at night.Weight loss doesn’t require perfection. In fact, for most busy professionals, small consistent changes often produce better results than extreme diets.The aim should not be to eat less, but to eat smarter – choosing foods that keep you full, energised, and satisfied while gradually creating the calorie deficit needed for healthy weight loss.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.