Modified Diet Plan for Kushagra (Goal: Fat Loss, No Gym)
Instructions:
- Early Morning: 1 glass of jeera-ajwain water + 5 soaked almonds, 2 walnuts, 5 black raisins.
- 30 minutes before lunch and dinner: 1 spoon apple cider vinegar in 1 glass of water.
- Use unrefined oils (coconut/rice bran/mustard/etc.) for cooking.
- Water Intake: 4 liters/day.
- Steps: 8000-10,000 daily (brisk walking).
- No late dinners; keep portions in check.
- Sleep 7-9 hours daily.
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Sunday
- Breakfast (7-8 AM): 1 bowl boiled kala chana chaat (200 gm) + 1 seasonal fruit.
- Lunch (1-2 PM): 2 bajra chapati + 1 bowl palak paneer (200 gm) + 1 small plate cucumber-beetroot
salad.
- Snacks (4-5 PM): 100 gm Greek yogurt + 10 gm chia seeds + 1 seasonal fruit.
- Dinner (8-9 PM): Roasted paneer (200 gm) with veggies.
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Monday
- Breakfast (7-8 AM): 1 bowl chana dal vermicelli (150 gm) + 1 glass buttermilk + 1 seasonal fruit.
- Lunch (1-2 PM): Boiled white rice (150 gm) + chickpea curry (200 gm) + 1 bowl cucumber-carrot
salad.
- Snacks (4-5 PM): 100 gm Greek yogurt + 10 gm chia seeds + 1 seasonal fruit.
- Dinner (8-9 PM): 2 paneer-stuffed besan cheelas + 50 gm roasted masala soybeans.
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Tuesday
- Breakfast (7-8 AM): High-protein oats bowl (50 gm oats, 10 gm chia seeds, 1 tbsp mixed
nuts/seeds, 1 tsp peanut butter).
- Lunch (1-2 PM): 2 bajra chapati + ghiya chana dal (200 gm) + 1 glass buttermilk + 120 gm carrot
salad.
- Snacks (4-5 PM): 100 gm Greek yogurt + 10 gm chia seeds + 50 gm roasted masala soybeans.
- Dinner (8-9 PM): Spinach veggie stir-fry with tofu (200 gm).
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Wednesday
- Breakfast (7-8 AM): Nutty delight smoothie (1 cup milk, 5 soaked almonds, 2 walnuts, 1 tsp peanut
butter, 1 fruit).
- Lunch (1-2 PM): Boiled white rice (150 gm) + rajma curry (200 gm) + 1 small plate
cucumber-beetroot salad.
- Snacks (4-5 PM): 100 gm Greek yogurt + 10 gm chia seeds + 50 gm roasted masala soybeans.
- Dinner (8-9 PM): Roasted paneer (200 gm) with sautéed vegetables.
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Thursday
- Breakfast (7-8 AM): 1 bowl peas poha + 1 glass buttermilk.
- Lunch (1-2 PM): 2 ragi chapati + mixed dal (200 gm) + 1 small plate cucumber-beetroot salad.
- Snacks (4-5 PM): 100 gm Greek yogurt + 10 gm chia seeds + 50 gm roasted masala soybeans.
- Dinner (8-9 PM): Soybean vegetable daliya (200 gm) + cucumber raita (150 gm).
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Friday
- Breakfast (7-8 AM): 2 methi paratha + 1 glass buttermilk.
- Lunch (1-2 PM): 2 moong dal cheelas + 1 bowl curd (200 gm) + 1 small plate salad.
- Snacks (4-5 PM): 50 gm roasted masala soybeans + 1 seasonal fruit.
- Dinner (8-9 PM): 1 bowl boiled white rice (150 gm) + mixed dal (200 gm) + sprouts salad (150 gm).
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Saturday
- Breakfast (7-8 AM): 1 bowl boiled kala chana chaat (200 gm) + 1 seasonal fruit.
- Lunch (1-2 PM): 2 bajra chapati + 1 bowl paneer bhurji (200 gm) + 1 small plate salad + 1 bowl
curd (200 gm).
- Snacks (4-5 PM): 50 gm roasted masala soybeans + 1 seasonal fruit.
- Dinner (8-9 PM): Chilli paneer with sesame seeds (200 gm).
- Post-Dinner (10 PM): 1 cup ginger-turmeric milk.
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Notes:
- Walking (8,000-10,000 steps/day) is essential.
- This plan focuses on calorie deficit, high protein (via plant-based sources), and balanced nutrition.
