DIET PLANNER MANIK MARRIA
Aditya Garg
Empty stomach: Soak half spoon fenugreek seeds overnight in 1 glass water, as you get up boil, strain
and drink just the water
Breakfast (on your preferred timings):
1 glass green tea
Option 1- 1 broccoli paratha (35gm multigrain dough) + 40gm curd
Option 2- 1 slice brown bread with 1 spoon peanut butter + 1 apple/ 1 banana
Option 3- 1 moong dal cheela (30 gm uncooked batter quantity) + 3-4 spoons veggies stuffed
Option 4- 1 oats cheela (30 gm uncooked batter quantity) + 20 gm paneer and 2-3 spoons veggies
stuffed
Option 5- 1 besan cheela (30 gm uncooked batter quantity) + 3-4 spoons veggies stuffed
Lunch (On your preferred timings):
1 sliced cucumber and 1 chapati (30 gm ragi/ jowar dough) OR 100 gm cooked (35 gm uncooked
approx..) white/ brown rice with any of these options
Option 1- 1 cup (35 gm uncooked) urad dal cooked any way
Option 2- 1 cup (35 gm uncooked) kidney beans cooked any way
Option 3- 60 gm (uncooked) paneer cooked any way (add green peas too)
Option 4- 1 cup (35 gm uncooked) black chana cooked any way
Option 5- 1 cup (30 gm uncooked) soy chunks cooked any way
Option 6- 3 eggs (1 whole 2 egg whites) cooked any way
*You can add 1-2 spoons of chopped veggies in each option while cooking
*After lunch- Half spoon roasted jeera with 1 glass lukewarm water
Evening meal (any time between lunch and dinner):
1 glass coconut/ lemon water
+
1 apple/ 1 pear/ 1 guava/ 1 cup papaya/ 1 banana
+
2 soaked walnuts
+
1 slice brown bread with 1 spoon peanut butter
Dinner (On your preferred timings):
1 sliced cucumber + ½ onion + ½ carrot with any option form lunch.
Option 1- 1 cup methi cooked any way
Option 2- 1 cup cauliflower potato cooked any way
Option 3- 1 cup (35 gm uncooked) arhar dal cooked any way
Option 4- 140 gm (uncooked) tofu cooked any way
Option 5- 60 gm (uncooked) mushrooms cooked any way
Option 6- 3 eggs (1 whole 2 egg whites) cooked any way
Option 7- 120 gm (uncooked) chicken breast/ fish cooked any way
One hour before sleep have fennel seeds water, boil half spoon in one glass water and just drink the
water.
Instructions:
• If feeling hungry between meals have one apple only once a day or 20gm makhana (raw or roasted)
only once a day
• You can shuffle dinner and lunch
• 3-4 ltr. water whole day
• Follow for 10 days and send weight
• Can have tea or coffee once a day with less sugar and milk
• Cup in meals means ghar ki katori
Travel guidance:
Best eating options outside-
• Subway paneer or chicken with less sauces
• McD wheat burger or paneer wrap or chicken wrap
• Any brown bread sandwich veg/non-veg
• Mix fruits salad bowl
• Any sabji in dhaba or restaurants but only one cup with one chapati
• Roasted paneer but not more than 5-6 pieces or paneer sabji one cup
• Roasted mushroom 8-9 pieces
• Mix salads one bowl form restaurants
If you eat anything other than this still its fine just control portion in the end portion control
matters.
If you’re planning on eating outside just skip one meal and take a meal outside under 500
calories.
