1-Month Home-Based Diet Plan
General Guidelines:
1. Caloric Deficit: You need to consume fewer calories than you burn. A safe and steady deficit of
around 500 calories per day should help you lose approximately 0.5 to 1 kg per week.
2. Balanced Meals: Focus on meals that are high in fiber and protein to keep you feeling full and
prevent blood sugar dips.
3. Frequent Meals: Eat 5-6 smaller meals throughout the day to maintain steady blood sugar levels.
4. Avoid Sugary Foods: Stick to low-GI (Glycemic Index) foods to prevent spikes and drops in blood
sugar.
5. Hydration: Drink plenty of water, herbal teas, or infused water to stay hydrated.
Weekly Diet Plan (Repeat for Four Weeks):
Day 1:
- Breakfast: Oats (40g) cooked in water or almond milk, with a handful of mixed berries and chia
seeds.
- Mid-Morning Snack: A small apple and a handful of almonds (10-12 pieces).
- Lunch: Grilled chicken breast (or paneer/tofu if vegetarian) with a salad made from spinach,
cucumber, tomato, and a dressing of olive oil and lemon.
- Afternoon Snack: One cucumber and carrot sticks with hummus.
- Dinner: Lentil and vegetable soup (carrots, zucchini, celery) with 1 whole wheat roti or a slice of
whole grain bread.
- Before Bed: 1 glass of warm milk with cinnamon (optional).
Day 2:
- Breakfast: Whole grain toast with peanut butter and a banana.
- Mid-Morning Snack: A small handful of walnuts and an orange.
- Lunch: Stir-fried vegetables (broccoli, bell peppers, carrots) with quinoa and tofu.
- Afternoon Snack: A handful of sunflower seeds and cucumber slices.
- Dinner: Grilled fish or paneer (for vegetarian option) with steamed vegetables (broccoli, green
beans) and a small sweet potato.
- Before Bed: A cup of chamomile tea.
Day 3:
- Breakfast: Smoothie made from spinach, cucumber, half a banana, chia seeds, and almond milk.
- Mid-Morning Snack: A pear and a few walnuts.
- Lunch: Chickpea salad with cucumbers, tomatoes, red onions, parsley, and olive oil dressing.
- Afternoon Snack: A small bowl of Greek yogurt (if vegetarian) or low-fat curd with flaxseeds.
- Dinner: Grilled mushrooms with a quinoa and vegetable stir-fry (use olive oil and herbs for flavor).
- Before Bed: A glass of warm turmeric milk.
Day 4:
- Breakfast: Porridge made with rolled oats, almond milk, and chia seeds, topped with chopped nuts.
- Mid-Morning Snack: A small handful of mixed seeds (pumpkin, sunflower) and an apple.
- Lunch: Mixed lentil curry with brown rice and a side salad of greens and tomatoes.
- Afternoon Snack: Roasted chickpeas or peanuts with cucumber slices.
- Dinner: Baked sweet potato with cottage cheese (paneer) and mixed vegetables sautéed in olive
oil.
- Before Bed: A cup of peppermint tea.
Day 5:
- Breakfast: Millet porridge with almond milk and a handful of blueberries.
- Mid-Morning Snack: 1 boiled potato with a dash of olive oil and herbs.
- Lunch: Whole wheat roti with mixed vegetable curry (broccoli, carrots, spinach) and a bowl of
low-fat curd.
- Afternoon Snack: Handful of almonds and an apple.
- Dinner: Stir-fried tofu with mixed vegetables (capsicum, zucchini, spinach) in olive oil, served with a
small portion of quinoa.
- Before Bed: Warm milk with a pinch of cinnamon.
Day 6:
- Breakfast: Oatmeal with almond milk, topped with flax seeds and a few strawberries.
- Mid-Morning Snack: A pear with a handful of almonds.
- Lunch: Brown rice with a chickpea and spinach curry.
- Afternoon Snack: Carrot and cucumber sticks with hummus.
- Dinner: Vegetable soup with a whole wheat roti or slice of multigrain bread.
- Before Bed: Herbal tea or warm water with lemon.
Day 7:
- Breakfast: Smoothie made with spinach, banana, almond milk, and a spoonful of peanut butter.
- Mid-Morning Snack: A handful of walnuts and a small fruit (pear or orange).
- Lunch: Stir-fried vegetables with tofu and quinoa.
- Afternoon Snack: Greek yogurt with chia seeds.
- Dinner: Grilled fish or tofu with steamed vegetables (broccoli, green beans) and brown rice.
- Before Bed: Chamomile tea.
