DIET PLAN
Early morning: choose any 1
1 glass of cinnamon and elaichi water (boil 2 pods of elaichi + ¼
tsp cinnamon + 2 cloves of garlic
1 cup of turmeric and ginger tea (1 small piece of ginger and 2-3
pinches of turmeric
1 Cup ajwain water (boil ¼ tsp ajwain in 1 cup of water) + 5
soaked almonds (aid in managing bloating)
1 Cup fenugreek seeds water (soak ½ tsp methi seeds in 1 glass of
water overnight & boil in the morning and consume) + 2 walnuts
(soaked overnight)
1 Cup of dhania water (soak 1 tsp of dhania in 1 cup of water
overnight, boil the water for 2-3 minutes in the morning and
consume) + 2 soaked walnuts
Breakfast: choose any 1
1 stuffed chapatti (25 gm oats flour, add greens/onion) + 200 gm
low fat curd + 3 scrambled egg whites
Besan chilla (30 gm besan, add veggies) + mint chutney + 3
scrambled egg whites/ 250 gm curd
1 katori poha (25 gm raw, add 30 gm paneer, add a lot of veggies)
+ 3 boiled egg whites
1 Missi chapatti (15 gm ragi flour + 15 gm oats flour) + egg bhurji
(1 whole egg + 2 egg white bhurji)
1 Onion chapatti (30 g wheat flour, add onions) + mint chutney +
200 g curd
Egg omelette (3 egg, add veggies) + 150 ml milk
Suji chilla (30 g suji, add veggies) + mint chutney + 150 g curd
Veg sandwich (2 slices of multigrain bread, add veggies) + 200 ml
milk
Mid-morning:
Any 1 fruit + 1 cup blue flower tea/ chamomile tea/green tea
30 minutes before lunch: Salad
Lunch: choose any 1
Jeera rice (50 gm rice, add jeera seeds/onion) + 1 katori
chickpea/black channa curry+ 200 gm curd
1 Chapattis (wheat flour) + 1 katori dal/ rajma/chickpea/ soya
chunks (30 gm raw) + 150 g curd (add roasted ½ tsp flaxseed
powder)
1 Missi chapattis (15 g wheat flour + 15 g besan, add greens) + 3
scrambled egg.
1 Chapattis (30 g) + 3 egg white bhurji/ 1 dal/ rajma/ chane (30g)
+ 150 g curd
Evening snack:
1 Cup tea (100 ml milk) + roasted chane (15 g)/ handful roasted
makhana
Soup
Pre-dinner:
1 tsp Isabgol in 1 glass of warm water (good source of fibre benefits gut
health)
Dinner: choose any 1
Besan and ragi chilla (20 g besan, 20 g ragi add veggies)
1 Chapatti (30 flour) + chicken breast curry (1 pc chicken) + 1
cucumber/carrot
1 plate fried rice (30 g rice, 3 egg white bhurji, add veggies) + 1
plate salad
1 Missi chapattis (15 g wheat flour + 15 g besan, add greens) + 1 k
panir veg (panir from 200 ml low fat milk, without cream and
malai) / 1 katori dal (30 g, raw) + 1cucumber/ carrot
Idli/ plain dosa (30 g suji/rice) + 1 katori sambhar (30 g dal, add
veggies) + 1 tsp coconut chutney + salad (1 cucumber + 1 carrot)
1 katori chicken rice (30 gm rice + 50 gm steamed chicken breast +
add veggies) + salad (1 cucumber + ½ beetroot)
1 Chapatti (15 gm wheat flour + 15 gm besan) + 1 k dal (30 g, any)
+ 1 k egg curry
Panir stuffed dal chilla (30 g dal + panir from 300 ml low fat milk,
add veggies) + mint chutney + salad
1 Chapatti (30 g) + panir bhurji (panir from 300 ml low fat milk)
Air fried lemon chicken + 1 plate salad
1 Missi roti (15 gm besan, 15 g wheat flour, add veggies) + 1 katori
sabji + salad
Post-dinner:- 1 glass of warm water .
Note : Infused drink twice a week : 1 Lemon (sliced) + 5-6 mint leaves +
¼ beetroot diced + ½ tsp grated ginger infused in 1 litre of water.