Diet Plan

Home Diet Plan

Diet Plan

General Instruction 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	Menu

MONDAY
Breakfast	2 tablespoons 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 (dry or very little oil) + 1 cup dahi
Lunch	Raw vegetable salad + 2 methi besan roti (small) + 1 cup channa curry
Dinner	Veg clear soup (homemade) + 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 (small) + 1 cup palak/methi chilka dal.
THURSDAY
Breakfast	Carrot peas poha -1 bowl + 2 tbsp of cooked mixed sprouts (green moong + black chana)
Lunch	Raw vegetable salad + 1 bowl chickpea curry chawal (250 gm) + 1 cup curd (low fat)
Dinner	1 cup tomato + cucumber raita + 1 bowl dalia khichdi (dal + veggies)
FRIDAY
Breakfast	Lobiya salad - 1 cup, coriander + mint chutney
Lunch	Brown rice / red rice motor pulao (250 gm), veg raita - 1 cup
Dinner	Raw vegetable salad + ragi roti -1 (small), chana curry - 1 cup
SATURDAY
Breakfast	Rajma beans salad (2 tbsp cooked), coriander + pudina chutney
Lunch	Raw veg salad + veg sabzi - 1 cup, besan roti (mixed with palak and methi) -1
Dinner	1 bowl dal vegetable soup + 1 bowl tofu (150 gm) salad with mushroom
SUNDAY
Breakfast	Kala chana + methi roti -1, 1 cup chole curry.
Lunch	Your choice meal (take care of portion & enjoy your meal)
Dinner	Raw vegetable salad + besan + oats cheela (2) + pudina chutney

Note
How to currently measure weight ?
Always check your weight in the morning after you freshen up, before you eat or drink anything. Do not check your weight in the middle of the day or at night. For females, checking weight around the menstruation date can result in fluctuation of the weight, thus avoid checking at this time.

What to eat early morning before breakfast?

Lemon water 1 glass, (squeeze in 1/4 lemon in a glass of 200ml) + 6 almonds + 2 walnuts (soaked). In winters, take a pinch of kesar with warm water.

What to eat for evening snacks?

1 cup green tea / black coffee / desi chai or coffee (without sugar, use stevia if needed) + 1 cup roasted makhana / roasted chana / popcorn / boiled peanuts chat / chana chat / 2 pieces of homemade dhokla.

What are some healthy habits to follow?

- Practice breathing exercises and meditation to alleviate emotional stress.
- If you cheat then preferably either fast the next day or consume only alkaline drinks like cucumber juice, coconut water, celery juice, or raw veg salad to compensate for the excess calories.
- Avoid sugar and sugar products, fast/ junk/ processed foods, Refined flour.
- Limit tea/ coffee to 2 cups per day and sweeten up with stevia if required.
- Start Brisk walk of 60 minutes 5-6 days a week and gradually increase the length and intensity.
- If you have a desk job, practice some stretching or take a small round every 60 minutes.