MORNING BREAKFAST MID LUNCH SNACK DINNER
MORN
(7:00 am) (8:00 am): (1:00 pm) (4:00 pm) (7:00 pm)
(10:30
am):
MONDAY Warm water 2 small ragi dosas with 1 small 1 cup brown rice + grilled Green tea + 1 small 1 bowl vegetable soup with chicken
with lemon mint chutney (skip apple fish curry with vegetables handful of roasted breast strips (Protein: 15g, Carbs: 8g,
and chia coconut) + 1 boiled egg (Carbs: + cucumber salad chana (Protein: 5g, Fat: 2g)
seeds (Protein: 12g, Carbs: 30g, 20g) (Protein: 15g, Carbs: 35g, Carbs: 8g)
Fat: 4g) Fat: 5g)
TUESDAY Jeera water 1 bowl oats with skim 1 small 1 chapati + 1 cup moong Buttermilk + 1 Grilled shrimp with mixed salad
with turmeric milk, chia seeds, and a orange dal with spinach + walnut (Protein: 3g, (Protein: 15g, Carbs: 10g, Fat: 3g)
pinch of cinnamon (Carbs: sautéed vegetables Carbs: 5g, Fat: 4g)
(Protein: 8g, Carbs: 25g, 12g) (Protein: 15g, Carbs: 35g,
Fat: 2g) Fat: 5g)
WEDNES Methi water 1 bowl vegetable upma 1 kiwi 1 small bowl millet 1 handful of roasted Grilled salmon with steamed green
with limited oil + 1 boiled (Carbs: 8g) khichdi with lean chicken foxnuts (makhana) vegetables (Protein: 20g, Carbs: 5g,
DAY
egg (Protein: 8g, Carbs: pieces + side of curd (Carbs: 8g, Fat: 3g) Fat: 5g)
30g, Fat: 4g) (Protein: 15g, Carbs: 35g,
Fat: 4g)
THURSD Ginger water 1 small dosa with 1 small 1 cup quinoa + chicken Coconut water + 1 1 bowl mixed lentil soup with sautéed
coriander chutney + 1 bowl of curry (low salt and oil) date (Carbs: 10g) spinach (Protein: 15g, Carbs: 12g,
AY
boiled egg white (Protein: papaya with vegetables + Fat: 2g)
10g, Carbs: 30g, Fat: 3g) (Carbs: cucumber slices (Protein:
15g) 20g, Carbs: 30g, Fat: 4g)
FRIDAY Warm water 1 bowl poha with peanuts 1 guava 1 chapati + grilled Green tea + 2 1 bowl clear vegetable soup with lean
with a pinch (limited) and vegetables (Carbs: chicken breast + almonds (Carbs: 3g, chicken strips (Protein: 15g, Carbs:
of cinnamon (Protein: 8g, Carbs: 30g, 15g) vegetable stir-fry Fat: 4g) 8g, Fat: 3g)
Fat: 4g) (Protein: 25g, Carbs: 30g,
Fat: 5g)
SATURD Jeera water 1 bowl pongal with 1 cup 1 small bowl brown rice Buttermilk + 1 Grilled paneer with mixed vegetable
with a pinch vegetables and a boiled berries or + fish curry (low salt) walnut (Protein: 2g, salad (Protein: 12g, Carbs: 10g, Fat:
AY
of turmeric egg white (Protein: 10g, pomegrana with sautéed greens Carbs: 5g, Fat: 4g 4g)
Carbs: 25g, Fat: 3g) te seeds (Protein: 15g, Carbs: 30g,
(Carbs: Fat: 5g)
15g)
SUNDAY Lemon water 1 bowl ragi porridge with 1 handful 1 small bowl curd rice Coconut water + 1 Steamed fish with sautéed vegetables
with honey a few berries and 1 grapes with cucumber (use low- fig (Carbs: 8g) (Protein: 20g, Carbs: 8g, Fat: 4g)
(optional for boiled egg (Protein: 12g, (Carbs: fat curd and brown rice)
flavor) Carbs: 25g, Fat: 4g) 10g) (Protein: 10g, Carbs: 30g,
Fat: 4g)
Day 1
Morning (7:00 am): Warm water with lemon and chia seeds
Breakfast (8:00 am): 2 Idlis with coconut chutney + 1 boiled egg (Protein: 12g, Carbs: 30g, Fat: 4g)
Mid-Morning Snack (10:30 am): 1 Apple or 1 small bowl of papaya (Carbs: 20g)
Lunch (1:00 pm): 1 cup brown rice + Sambar with vegetables + 1 bowl cucumber salad (Protein: 10g, Carbs: 40g, Fat: 8g)
Evening Snack (4:00 pm): Green tea + 5 almonds (Carbs: 2g, Fat: 3g)
Dinner (7:00 pm): 1 bowl vegetable soup + Grilled paneer (Protein: 15g, Carbs: 8g, Fat: 4g)
Day 2
Morning: Jeera water with a pinch of turmeric
Breakfast: 1 small bowl upma with vegetables (Protein: 7g, Carbs: 30g, Fat: 5g)
Mid-Morning: 1 orange (Carbs: 12g)
Lunch: 1 chapati + 1 cup dal with spinach + steamed vegetables (Protein: 15g, Carbs: 35g, Fat: 5g)
Evening Snack: Buttermilk (low-fat) + 1 walnut (Protein: 3g, Carbs: 5g, Fat: 4g)
Dinner: Grilled fish (100g) + 1 bowl sautéed greens (Protein: 20g, Carbs: 8g, Fat: 5g)
Day 3
Morning: Methi seeds water
Breakfast: 1 bowl oats with curd and cucumber (Protein: 10g, Carbs: 25g, Fat: 4g)
Mid-Morning: 1 banana (Carbs: 27g)
Lunch: 1 cup millet khichdi with vegetables + side of curd (Protein: 10g, Carbs: 35g, Fat: 5g)
Evening Snack: Herbal tea + 1 small handful roasted chana (Protein: 5g, Carbs: 10g, Fat: 2g)
Dinner: 1 small bowl vegetable stew with tofu (Protein: 12g, Carbs: 15g, Fat: 4g)
Day 4
Morning: Ginger lemon water
Breakfast: 1 dosa (medium) with chutney + sambhar (Protein: 8g, Carbs: 30g, Fat: 4g)
Mid-Morning: 1 kiwi (Carbs: 8g)
Lunch: 1 cup quinoa + rasam + sautéed vegetables (Protein: 12g, Carbs: 35g, Fat: 5g)
Evening Snack: Coconut water + 1 date (Carbs: 10g)
Dinner: 1 bowl mixed lentil soup + spinach salad (Protein: 15g, Carbs: 12g, Fat: 2g)
Day 5
Morning: Warm water with apple cider vinegar
Breakfast: 1 bowl poha with vegetables and a sprinkle of peanuts (Protein: 7g, Carbs: 30g, Fat: 4g)
Mid-Morning: 1 pear (Carbs: 20g)
Lunch: 1 bowl broken wheat upma with vegetables (Protein: 12g, Carbs: 40g, Fat: 5g)
Evening Snack: Buttermilk + 2 almonds (Protein: 2g, Carbs: 5g, Fat: 2g)
Dinner: Grilled chicken (100g) + roasted vegetables (Protein: 20g, Carbs: 10g, Fat: 4g)
Day 6
Morning: Warm water with cinnamon
Breakfast: 1 bowl pongal with a handful of moong dal and minimal oil (Protein: 10g, Carbs: 25g, Fat: 4g)
Mid-Morning: 1 cup berries or pomegranate seeds (Carbs: 15g)
Lunch: 1 chapati + 1 cup mixed dal + cucumber salad (Protein: 15g, Carbs: 30g, Fat: 6g)
Evening Snack: Herbal tea + 5 pistachios (Carbs: 3g, Fat: 3g)
Dinner: Stir-fried vegetables + paneer (Protein: 15g, Carbs: 10g, Fat: 4g)
Day 7
Morning: Lemon water with honey
Breakfast: 1 small bowl ragi porridge (Protein: 10g, Carbs: 25g, Fat: 3g)
Mid-Morning: 1 small handful grapes (Carbs: 10g)
Lunch: 1 small bowl curd rice with cucumber (Protein: 8g, Carbs: 30g, Fat: 4g)
Evening Snack: Coconut water + 1 fig (Carbs: 8g)
Dinner: Vegetable soup with tofu (Protein: 12g, Carbs: 10g, Fat: 2g)
Workout Plan
Day 1, 3, 5: Strength Training (30–45 mins)
Compound exercises: squats, lunges, push-ups, planks, and shoulder presses.
Aim for 3 sets of 12–15 reps for each exercise.
Day 2, 4, 6: Cardio and HIIT (30–45 mins)
Warm-up for 5 mins
20 mins HIIT: alternate between high-intensity exercises (e.g., burpees, jumping jacks) and low-intensity intervals
10 mins cool-down stretching
Day 7: Active Recovery
Light yoga or brisk walking (20–30 mins) for flexibility and recovery.
Tips for Success
Stay Hydrated: Drink 2–3 liters of water daily.
Mindful Portions: Watch portions to stay within your calorie goal.
Sleep: Aim for 7–8 hours of sleep for better recovery and metabolism.
This plan should help promote weight loss in a healthy, sustainable manner. Let me know if you'd like to make adjustments based on food
preferences or additional details about macros.
Weekly Diet Chart (Non-Vegetarian, BP and Diabetic-Friendly)
Day 1
Morning (7:00 am): Warm water with lemon and chia seeds
Breakfast (8:00 am): 2 small ragi dosas with mint chutney (skip coconut) + 1 boiled egg (Protein: 12g, Carbs: 30g, Fat: 4g)
Mid-Morning Snack (10:30 am): 1 small apple (Carbs: 20g)
Lunch (1:00 pm): 1 cup brown rice + grilled fish curry with vegetables + cucumber salad (Protein: 15g, Carbs: 35g, Fat: 5g)
Evening Snack (4:00 pm): Green tea + 1 small handful of roasted chana (Protein: 5g, Carbs: 8g)
Dinner (7:00 pm): 1 bowl vegetable soup with chicken breast strips (Protein: 15g, Carbs: 8g, Fat: 2g)
Day 2
Morning: Jeera water with turmeric
Breakfast: 1 bowl oats with skim milk, chia seeds, and a pinch of cinnamon (Protein: 8g, Carbs: 25g, Fat: 2g)
Mid-Morning: 1 small orange (Carbs: 12g)
Lunch: 1 chapati + 1 cup moong dal with spinach + sautéed vegetables (Protein: 15g, Carbs: 35g, Fat: 5g)
Evening Snack: Buttermilk + 1 walnut (Protein: 3g, Carbs: 5g, Fat: 4g)
Dinner: Grilled shrimp with mixed salad (Protein: 15g, Carbs: 10g, Fat: 3g)
Day 3
Morning: Methi water
Breakfast: 1 bowl vegetable upma with limited oil + 1 boiled egg (Protein: 8g, Carbs: 30g, Fat: 4g)
Mid-Morning: 1 kiwi (Carbs: 8g)
Lunch: 1 small bowl millet khichdi with lean chicken pieces + side of curd (Protein: 15g, Carbs: 35g, Fat: 4g)
Evening Snack: 1 handful of roasted foxnuts (makhana) (Carbs: 8g, Fat: 3g)
Dinner: Grilled salmon with steamed green vegetables (Protein: 20g, Carbs: 5g, Fat: 5g)
Day 4
Morning: Ginger water
Breakfast: 1 small dosa with coriander chutney + 1 boiled egg white (Protein: 10g, Carbs: 30g, Fat: 3g)
Mid-Morning: 1 small bowl of papaya (Carbs: 15g)
Lunch: 1 cup quinoa + chicken curry (low salt and oil) with vegetables + cucumber slices (Protein: 20g, Carbs: 30g, Fat: 4g)
Evening Snack: Coconut water + 1 date (Carbs: 10g)
Dinner: 1 bowl mixed lentil soup with sautéed spinach (Protein: 15g, Carbs: 12g, Fat: 2g)
Day 5
Morning: Warm water with a pinch of cinnamon
Breakfast: 1 bowl poha with peanuts (limited) and vegetables (Protein: 8g, Carbs: 30g, Fat: 4g)
Mid-Morning: 1 guava (Carbs: 15g)
Lunch: 1 chapati + grilled chicken breast + vegetable stir-fry (Protein: 25g, Carbs: 30g, Fat: 5g)
Evening Snack: Green tea + 2 almonds (Carbs: 3g, Fat: 4g)
Dinner: 1 bowl clear vegetable soup with lean chicken strips (Protein: 15g, Carbs: 8g, Fat: 3g)
Day 6
Morning: Jeera water with a pinch of turmeric
Breakfast: 1 bowl pongal with vegetables and a boiled egg white (Protein: 10g, Carbs: 25g, Fat: 3g)
Mid-Morning: 1 cup berries or pomegranate seeds (Carbs: 15g)
Lunch: 1 small bowl brown rice + fish curry (low salt) with sautéed greens (Protein: 15g, Carbs: 30g, Fat: 5g)
Evening Snack: Buttermilk + 1 walnut (Protein: 2g, Carbs: 5g, Fat: 4g)
Dinner: Grilled paneer with mixed vegetable salad (Protein: 12g, Carbs: 10g, Fat: 4g)
Day 7
Morning: Lemon water with honey (optional for flavor)
Breakfast: 1 bowl ragi porridge with a few berries and 1 boiled egg (Protein: 12g, Carbs: 25g, Fat: 4g)
Mid-Morning: 1 handful grapes (Carbs: 10g)
Lunch: 1 small bowl curd rice with cucumber (use low-fat curd and brown rice) (Protein: 10g, Carbs: 30g, Fat: 4g)
Evening Snack: Coconut water + 1 fig (Carbs: 8g)
Dinner: Steamed fish with sautéed vegetables (Protein: 20g, Carbs: 8g, Fat: 4g)
Weekly Workout Plan
Days 1, 3, 5: Strength training with low-impact options (e.g., resistance band exercises, planks, wall push-ups)
Days 2, 4, 6: Cardio and light aerobic exercises (walking, cycling, low-impact dance)
Day 7: Active recovery (gentle yoga or a leisurely walk)
Tips for Blood Pressure and Diabetic Management
Limit Salt: Use herbs and spices for flavor.
Low-Glycemic Foods: Favor foods like ragi, oats, barley, and legumes.
Balanced Macros: Include lean protein (e.g., fish, chicken), healthy fats (olive oil, flaxseed), and high-fiber vegetables in meals.
Avoid Sugary Snacks: Instead, rely on nuts, seeds, and low-sugar fruits.
This plan supports weight loss and keeps blood pressure and blood sugar levels balanced. Let me know if you need further adjustments.
