TUESDAY WEDNESDAY
Day and
Time MONDAY
On Waking 1 Glass of lukewarm 1 Glass of lukewarm 1 Glass of lukewarm
up water with few drops water with few drops water with few drops
of Lemon of Lemon of Lemon
After 10 Soaked 5 Soaked 5 Soaked 5
minutes Almonds Almonds Almonds
After 30 1 Cup cow milk/ 1 Cup cow 1 Cup cow
minutes Coffee milk/coffee milk/Coffee
Breakfast Masala Oats 1 Bowl + 1 bowl sprouts Masala Oats 1 Bowl + 1 bowl sprouts 2 Moong Dal Dosa+ Coconut Chutney
8-8.30am
Mid time 1 Glass Buttermilk 1 Glass Buttermilk 1 Glass Buttermilk
Snack 10:30
to 11:00
Lunch 12:30 2 bowl Salad+ 2 Bowl 2 bowl Salad+ 2 Bowl 100gm Roasted
– 1 PM Vegetable +1 Bowl Dal Vegetable +1 Bowl Paneer+ 1 bowl
(If required then have Dal (If required then Salad+ 2 Bowl Mix
1 Raagi roti) (Leafy have 1 Raagi roti) vegetables
vegetables) (Leafy vegetables)
Any fruit Any fruit Any
Mid fruit
Time
Snack
3:30 to
4:30
5 pm 1/2 Cup Coffee 1/2 Cup Coffee 1/2 Cup Coffee
Dinner 7:30 1 Bowl Soup+ 1 bowl salad+ ½ bowl 1 Bowl Soup+ 1 bowl 1 Bowl vegetable
PM sprouts + ½ bowl oats salad+ ½ bowl Dalia + 1 Bowl
sprouts + ½ bowl oats salad
THURSDAY FRIDAY SATURDAY SUNDAY
Day and
Time
On Waking 1 Glass of lukewarm 1 Glass of lukewarm 1 Glass of lukewarm 1 Glass of lukewarm
up water with few drops water with few drops water with few drops water with few drops
of Lemon of Lemon of Lemon of Lemon
After 10 Soaked 5 Soaked 5 Soaked 5 Soaked 5
minutes Almonds Almonds Almonds Almonds
After 30 1 Cup cow 1 Cup cow 1 Cup cow milk/ 1 Cup cow milk/Coffee
minutes milk/Coffee milk/Coffee Coffee
Breakfast 2 Moong Dal Dosa+ Coconut 2 Moong Dal Dosa+ Coconut 1 Bowl Vegetable Upama 1 Bowl Vegetable Upama
8-8.30 am Chutney Chutney
Mid time 1 Glass Buttermilk 1 Glass Buttermilk 1 Glass Buttermilk 1 Glass Buttermilk
Snack 10:30
to 11:00
Lunch 01:30 100gm Roasted 100gm Roasted 2 bowl Soya chunk + 1 2 bowl Soya
PM Paneer+ 1 bowl Paneer+ 1 bowl bowl salad+ 1 Bowl dal+ 2 chunk + 1 bowl
Salad+ 2 Bowl Mix Salad+ 2 Bowl Mix Bowl vegetables salad+ 1 Bowl
vegetables vegetables dal+ 2 Bowl
vegetables
Any fruit Any Any fruit Any fruit
Mid fruit
Time
Snack
3:30 to
4:30pm
4 PM to 6 1/2 Cup Coffee 1/2 Cup Coffee 1/2 Cup Coffee 1/2 Cup Coffee
PM
Dinner 7:30 1 Bowl vegetable 1 Bowl salad + 1 1 Bowl salad + 1 bowl 1 Bowl salad + 1
PM Dalia + 1 Bowl salad bowl roasted roasted paneer + 1 Bowl Bowl vegetable
paneer + 1 Bowl dal upama+ Buttermilk
dal
Do’s and Don’ts-
Use less salt
Drink 3 liter water per day
10,000 steps per day
No pickle,potato,rice, sugar, jiggery
