Quantity measures: -
One plate: 20 0 gm
One bowl / one katori: 1 0 0 gm approx.
Half plate: 1 0 0 gm
One teaspoon: 5 g ( tsp)
One tablespoon: 15 g ( tbsp)
Wakeup Drink:
Glass of water with turmeric and 5 g of grated ginger boiled
● Post dinner Drink:
● Glass of water with 1 tsp of apple cider vinegar
2 WEEKS HEALTHY WEIGHT LOSS DIET PLAN
✔ Sun exposure for at least 15-20 minutes around 6-8 am in morning
✔ 2 cups green tea in a day ( Mandatory )
✔ Chew ½ tsp Roasted fennel / ajwain seeds after lunch and dinner
✔ Always add 1 tsp Flax Seeds in plate of salads
✔ Add soaked chia seeds in cut fruit everyday ( good for digestion )
✔ Take roasted chana or roasted makhana or homemade popcorn in between
meals
✔ Avoid munching on peanuts or soya bean chips
✔ Take 5-6 Soaked Almonds and 2 Walnuts after 15 min of morning detox drink.
✔ You can munch on vegetable sticks with hummus.
Lunch - 12:00pm
Snacks -3:00pm
Snack 2 - 6:00pm
Dinner -7:00pm
( if u feel full avoid snack 2)
In the morning have lemon water with 1apple or coconut water/fruits/handful of nuts
Day 1
● Lunch(12:00 PM) : 1 multigrain hummus/ chana spread roti with Salad or bread omlette+
milk without sugar
● Snack(3:00 PM) : fruit bowl + cup of green tea
● 6 :0 0 PM: glass of papaya / oats smoothie
● Dinner(7:00 pm) : vegetable vermicelli bowl + lemon water
Or grilled chicken
● Day 2
● Lunch- ½ plate salad + 1 plate rice+ bowl of Rajma and curd
Or
Bowl ofblack chana/ soya salad + lemon squeeze
● Snack- 1 - bowl of fruits + cup of green
● 6 : 0 0 PM: 4 - 5 air fried pieces of paneer / m u s h r o o m with glass o f o a t s
smoothie
● Dinner: bowl of vegetable poha and salad
Day 3
● Lunch - half plate sujji upma with mint chutney
● Snack- bowl of fresh fruits + cup of greentea or chicken soup
● 6 :0 0 PM: cup of sweet corns + 4 - 5 pieces paneer
● Dinner: bowl of vegetable soup +
● ½ plate sauteed veggies
Day 4 ●
● Lunch: 1 bowl of vegetable biryani + ½ salad + bowl of cucumber/ rajma wrap
● Snack- 1 - bowl of fruits .
● 6:00 PM: cup of green tea
● Dinner: ½ plate sauteed veggies with bowl of vegetable Quinoa or grilled fish
●
● Day 5
●
● * EM*- 1 glass of cumin seeds water
● * Lunch* - jowar oats roti and yellow dal boiled and salad
● * Mid* - cup of green tea
● * Dinner* - mix veg soup/ mix pumpkin soup with less salt
● * Bed* - 1 glass of cumin seeds water
Wednesday
● Lunch : ½ plate sauteed veges + 25 gm raw paneer
● Snack- 1 fruit bowl .
Or Juice
● 6 : 0 0 PM: 1 bowl of yogurt with 1 teaspoon chia and flaxseeds.
● Dinner: bowl of khitchdi + ½ plate salad
Thursday
●
● * EM* - 1 glass of cumin seeds water
● * Lunch* - bowl of dhal rice + bowl of salad / egg whites sandwich
● * Mid* - cup of green tea
● * Dinner* - bowl of papaya / w a t e r m e l o n + cup of yogurt
● * Bed*- grated ginger water
●
** Brisk walking/ exercise (40 -50 mins)/ yoga should be done regularly **
Good luck.
Keep smiling.
Do’s :-
-
Small frequents meals (5-6 )
- Drink plenty of water ( 3 - 4 liter)
Include iodized salt in diet ( 3 g/ day)
- Vegetable soups, lemon water, co conut water should be consumed liberally.
- Follow a regular meal pattern.
Drink water half an hour before or after meals.
-
Avoid irregular and hurried meals.
- Include more of fibre ( whole wheat breads or multigrain bread / Fruits with
skin/ whole wheat chapatti) .
- Include more of Citrus fruits( oranges, lemon, grapefruits etc)
Multigrain roti ( whole wheat atta 40+ chana flour 20% + jowar atta 20% +
- ragi flour 20%)
Don’ts :-
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-
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- Avoid junk food ( fried , chocolates, pizza , chips, processed items)
- Avoid munching in between meals.
- Avoid sugar intake or sugar products
No yellow butter / Vanaspati / refined oils
No Maida/ samosa/ paratha / cutlets etc.
No packed items ( chips, juices, chocolates)
No fried chicken / red meat kabab/ red meat in gravy
No bourn vita , complain , horlicks
No Alcohol consumption
Avoid smoking
Zucchini Fries-
Cut the zucchini in shape of fries .
Make a batter of whole wheat flour+ salt + pepper powder, dip the zucchini fries in
them. Make a mixture of bread crumb, chilli flakes and oregano and coat the
dipped fries in them. Grease the oven pan with oil and then make the fries at 250 degrees
for 12- 15 minutes.
Paprika baked fires-
Cut the potato or sweet potato in shape of fries and soak in hot water for 20 minutes. After
20 minutes pat dry the fries , then add wheat flour, paprika, pink
salt/ normal salt and oregano and coat it with the fries. Grease the oven pan with oil and
then make the fries at 250 degrees for 25 minutes.
