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45 Day Fat Loss Routine

The document outlines a 45-day fat loss and health routine, including a daily morning regimen and a detailed weekly meal plan for breakfast, lunch, dinner, and snacks. It emphasizes the consumption of healthy foods while avoiding sugar, sweets, and certain high-calorie items. The routine also includes specific recommendations for managing night cravings.

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nikhild77
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9 views2 pages

45 Day Fat Loss Routine

The document outlines a 45-day fat loss and health routine, including a daily morning regimen and a detailed weekly meal plan for breakfast, lunch, dinner, and snacks. It emphasizes the consumption of healthy foods while avoiding sugar, sweets, and certain high-calorie items. The routine also includes specific recommendations for managing night cravings.

Uploaded by

nikhild77
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

45-Day Fat Loss & Health Routine

Morning Routine (Daily)


• Warm water after waking
• 5 almonds + 2 walnuts
• 1 tsp ghee
• After 15 minutes: Jeera + Ajwain water (½ tsp each boiled)
• 5–10 Surya Namaskar + stretching

Breakfast Weekly Plan


Day Breakfast
Mon Kanda poha + 2 boiled eggs / 60g paneer
Tue Thalipeeth + curd
Wed Sprouts usal + 1 chapati
Thu Upma + peanuts
Fri Egg bhurji / Paneer bhurji + 1 chapati
Sat 2 Idli + sambar
Sun Ghavan + peanut chutney + curd

Mid-Morning (11 AM)


• Choose one: Apple, Guava, Papaya, Coconut water, or Roasted chana

Lunch Weekly Plan (1 PM)


Day Lunch
Mon Gavar bhaji + dal + 1 roti
Tue Bhendi bhaji + sprouts usal + 1 roti
Wed Chicken curry + salad + 1 roti
Thu Methi bhaji + varan + small rice
Fri Vangi bhaji + dal + 1 roti
Sat Fish curry + salad + 1 roti
Sun Treat lunch (biryani/mutton/restaurant) – No dessert

Evening Snack (5 PM)


• Buttermilk + peanuts
• Sprouts chaat
• Boiled chana
• Paneer cubes
• 1 boiled egg

Dinner Weekly Plan (No Rice at Dinner)


Day Dinner
Mon 2 chapati + bhendi sabzi
Tue Paneer bhurji + salad
Wed Chicken curry + sauté vegetables
Thu Methi sabzi + dal + 1 chapati
Fri Sprouts usal + salad
Sat Vegetable soup + paneer
Sun Light khichdi + ghee

Night Craving Control (10 PM if needed)


• Haldi milk (200 ml)
• OR 1 date + 2 walnuts
• OR 1 small piece dark chocolate (70%+)

Avoid for 45 Days


• Sugar & sweets
• Ice cream
• Bakery items (biscuits, khari, toast)
• Cold drinks & fruit juices
• Sabudana khichdi & batata vada
• Rice at dinner
• Late-night snacking

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