Diet Plan
| General Instructions for Weight Loss | |
|---|---|
| 1 | Follow the balanced diet regularly, which includes 2-3 servings of vegetables, any one fruit per day. |
| 2 | Mix your meal with a combination of pulses and cereals. |
| 3 | Practice physical activity of 60 minutes every day with some strength training activities. |
| 4 | Get 7-8 hours of sleep each night to support overall health. |
| Meal Plan | |
|---|---|
| Day | Menu |
| Monday |
Breakfast: 2 tbsp cooked steamed sprouts salad (Green) + 1 katori mint chutney Lunch: Raw vegetable salad + 1 cup chilka dal + 1 cup green leaf vegetables + 2 besan chilla (dry) Dinner: 1 cup egg-vegetable salad (for vegetarians 100 gm tofu) + 1 cup dalia khichdi |
| Tuesday |
Breakfast: 2 medium size green moong cheela + 1 cup dahi Lunch: Raw vegetable salad + 2 methi besan roti + 1 cup channa curry Dinner: Veg clear soup + Sautéed vegetables (1 cup) + Raw paneer (low fat) - 150 gm |
| Wednesday |
Breakfast: 1 bowl vegetable upma + 2 tbsp cooked sprout (black chana) Lunch: Raw vegetable salad + 1 bowl rajma chawal (250 gm) + 1 cup curd Dinner: Raw vegetable salad + 2 jowar roti + 1 cup palak/methi chilka dal |
| Thursday |
Breakfast: Carrot peas poha + 2 tbsp cooked mixed sprouts Lunch: Raw vegetable salad + 1 bowl chickpea curry chawal + 1 cup curd Dinner: 1 cup tomato + cucumber raita + 1 bowl dalia khichdi |
| Friday |
Breakfast: Lobiya salad - 1 cup, coriander + mint chutney Lunch: Brown/red rice motor pulao (250 gm), veg raita - 1 cup Dinner: Raw vegetable salad + ragi roti -1, chana curry - 1 cup |
| Saturday |
Breakfast: Rajma beans salad, coriander + pudina chutney Lunch: Raw veg salad + veg sabzi - 1 cup, besan roti (with palak/methi) Dinner: 1 bowl dal vegetable soup + tofu salad with mushroom |
| Sunday |
Breakfast: Kala chana + methi roti, 1 cup chole curry Lunch: Your choice meal (watch portions) Dinner: Raw salad + besan + oats cheela (2) + pudina chutney |
| Notes & Healthy Habits | |
|---|---|
| How to measure weight? | Always check your weight in the morning after freshening up, before eating or drinking. Avoid checking during menstruation (for females). |
| Early morning intake | 1 glass lemon water (1/4 lemon in 200ml) + 6 soaked almonds + 2 soaked walnuts. Add a pinch of saffron in winters with warm water. |
| Evening snacks | Green tea / black coffee / desi chai (no sugar) + 1 cup roasted makhana / chana / popcorn / peanut or chana chat / 2 pcs homemade dhokla. |
| Healthy habits |
- Practice breathing exercises and meditation to reduce stress. - If you cheat, fast the next day or take alkaline drinks. - Avoid sugar, fast/junk/processed foods, and refined flour. - Limit tea/coffee to 2 cups/day (use stevia). - Start brisk walk 60 minutes/day, 5-6 times a week. - For desk jobs, stretch or take a walk every hour. |