Early Morning (6:30 AM - 7:00 AM)
• Warm water with lemon or jeera (cumin) water
• Soaked almonds (4-5) or soaked chia seeds in water
Breakfast (8:00 AM - 9:00 AM)
• Vegetable poha (flatened rice with peas, carrots, and onions)
• Moong dal cheela (len�l pancake) with a side of mint chutney
• Upma made with semolina and mixed vegetables
Mid-Morning Snack (11:00 AM - 11:30 AM)
• A bowl of fresh fruit (such as papaya, apple, or a handful of berries)
• Green tea or herbal tea
Lunch (1:00 PM - 2:00 PM)
• 1-2 whole wheat chapa�s (without ghee)
• Dal (preferably moong or masoor dal) or chana masala
• Sabzi (vegetable dish) like bhindi (okra) sabzi or mixed vegetable curry
• A small bowl of salad (cucumber, tomato, carrot, and beetroot) with lemon dressing
• Curd or butermilk
Evening Snack (4:00 PM - 5:00 PM)
• Roasted makhana or sprouts salad with a sprinkle of chaat masala
• Green tea or black tea (without sugar)
Dinner (7:00 PM - 8:00 PM)
• 1-2 chapa�s or a small bowl of brown rice
• Paneer bhurji (scrambled cotage cheese) with mixed vegetables
• Lauki (botle gourd) or �nda (Indian squash) sabzi
• A small bowl of soup (like tomato or vegetable soup)
Post-Dinner (9:00 PM - 9:30 PM)
• A glass of warm turmeric milk or herbal tea
Addi�onal Tips:
• Por�on Control: Eat smaller, frequent meals to keep metabolism ac�ve.
• Hydra�on: Drink plenty of water throughout the day (8-10 glasses).
• Exercise: Combine this diet with regular exercise such as walking, yoga, or any physical
ac�vity you enjoy.
• Avoid: Refined sugars, fried foods, and excessive carbohydrates, especially in the evening.
