Quantity measures:-
One plate: 200gm
One bowl / one katori: 100gm approx.
Half plate: 100gm
One teaspoon: 5 g (tsp)
One tablespoon: 15g (tbsp)
Exercise regimen:
● 5-10 mins warm up
● 15-20 mins brisk walking
● 30-45 mins full body workout
Wakeup Drink :
1 To 2 spoons apple cider vinegar in 250 ml lukewarm water
Post dinner Drink :
One glass of warm water with pinch of cinnamon/green tea
2 WEEKS HEALTHY WEIGHT LOSS DIET PLAN
✔Sun exposure for at least 15-20 minutes around 6-
8am in morning
✔2 cups green tea in a day ( Mandatory )
✔Have ½ tsp Roasted fennel / ajwain seeds after lunch and dinner
✔Add soaked chia seeds in cut fruit everyday ( goodfor digestion )
✔Take roasted chana or roasted makhana or homemade popcorn
in between meals
✔Avoid munching on peanuts or soya bean chips
✔You can munch on vegetable sticks with hummus.
1 cup low fat milk tea once or twice a day
MONDAY
Breakfast:–1 bowl of moong daal and black chana sprouts salad
+ coconut water.
Lunch :2 multigrain roti with 1 katori palakpaneer(50g) + 1
bowl salad(lettuce,babycorn,tomatoes,cucumber,carrot)
Evening: 1 glass green vegetable juice ( spinach , kale ,
cucumber , tomato , lemon , mint).
Dinner: one katori sauteed vegetables(
broccoli, carrot,springonion,bellpeppers,baby corn) and after 30
min a cup of low fat milk without sugar
TUESDAY
Breakfast: besan cheela + mint chutney + coconut water
Lunch: 2 veg wrap+1 cup yogurt + 1 bowl
salad(cucumber,carrot,lettuce,tomatoes)
Evening: 1 bowl of seasonal fruits
(pomegranate,orange,kiwi,apple)
Dinner:one bowl spinach- corn soup or Apple curd milkshake
WEDNESDAY
Breakfast– 1bowl poha + 1 glass lemon water
Lunch – half plate brown rice pulao with lots of veggies + One
bowl salad( cucumber,beetrootcarrots,spring onions)+ 1 cup
cucumber raita/ 2 chapati with 1 katoree sabji and salad
Evening– 1 cup of low fat milk without sugar(add a pinch of
turmeric)
Dinner- Ghia tomato soup
THRUSDAY
Breakfast–2 onion roti with 1 katoree sabji ( less aloo and
more meethi) after 50 min take 1 cup of low milk without
sugar( add apinch of turmeric)
Lunch –.1 multigrain roti+1bowl green sautéed vegetables (
broccoli 60gms/ cabbage / cauliflower)+ 1cup yogurt.
Mid evening– 1 katori black chana + lemon water ( 200ml)
Dinner- one bowl yellow moong khichdi + salad small plate and
1 bowl of any soup
FRIDAY
Breakfast– 1 bowl veg oats + 1 cup green tea and 1 banana
Lunch– 2 idli with 1 katoree sambhar /1 chapatiwith
1 katoree sabji and salad
Evening: 1 cup jasmine/ green tea + 10 soaked almonds.
Dinner: 1 veg sandwich(2 slice of multigrain bread)+ 1 cup of
herbal tea
SATURDAY
Breakfast- 2 aloo roti with 1 katoree curd and chutney
Lunch– 1 katori green veg + 1multigrainchapati + small plate
salad + curd 1 bowl.
Mid evening: 1 big bowl fuits ( watermelon , muskmelon ,
pomegranate , kiwi, apple, strawberries any three )
Dinner– 1 bowl yellow moong daal with less tadka( can add
chopped onion, coriander and dash lemon over it) + 1
multigrain roti + salad
SUNDAY
Breakfast– 1 bowl of mixed fruits(strawberries, pear, berries,
pomegranate, add a cup of yogurt) and1 bowl of veg poha
Lunch -cheat meal (no fried oily or sugary food)
Mid evening- coconut water and 5 soaked almonds.
Dinner – a bowl of fruits and 1 cup turmeric milk and 2 slice of
bread
Good luck.
Enjoy all your meals, Keep smiling.
Do’s :-
● Small frequents meals (5-6 )
● Drink plenty of water ( 3-4 liter)
● Include iodized salt in diet ( 3g/day)
● Vegetable soups, lemon water, coconut 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 fibre ( whole wheat breads or multigrain bread /
Fruits with skin/ whole wheatchapati).
● 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 :-
● 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 ingravy
● No bourn vita , complain , horlicks
● No Alcohol consumption
● Avoid smokin
