DAY 1
Morning (Empty stomach)
Chia seed water
- Soak 1 tsp chia seeds in 1 glass water overnight.
- Drink first thing in the morning.
Breakfast: Oats Porridge with Banana
Ingredients:
- 4 tbsp oats
- 1 cup water + 1/2 cup milk (or just water if sensitive)
- 1/2 banana (sliced)
- Pinch of cinnamon
Method:
1. Cook oats in water/milk for 5-7 mins.
2. Add banana slices + cinnamon.
3. Serve warm.
Mid-Morning Snack: Papaya or Coconut Water
Lunch: Moong Dal + Brown Rice + Steamed Veggies
Moong Dal:
- Boil 1/2 cup yellow moong dal with turmeric and salt.
- Temper with 1 tsp ghee + cumin.
Steamed Veggies:
- Carrot, lauki, beans steamed with pinch of salt.
Brown Rice:
- Boil 1/2 cup brown rice with 1.5 cups water.
Evening Snack: Herbal Tea + Almonds & Raisins
Dinner: Daliya Khichdi
Ingredients:
- 1/2 cup daliya (broken wheat)
- 2 tbsp moong dal
- 1 cup veggies (carrot, lauki)
- 1 tsp ghee, salt, turmeric
Method:
1. Wash daliya + dal, add to cooker with veggies.
2. Add 2-2.5 cups water, salt, turmeric.
3. Cook for 3-4 whistles.
4. Add 1 tsp ghee before serving.
DAY 2
Morning:
Jeera Water + 2 soaked figs
- Boil 1 tsp jeera in 1 cup water, drink warm.
- Eat 2 soaked figs.
Breakfast: Vegetable Upma
Ingredients:
- 1/2 cup suji (semolina)
- 1 cup chopped veggies
- 1 tsp oil, mustard seeds, curry leaves (optional)
Method:
1. Roast suji.
2. Sauté veggies in little oil.
3. Add 1.5 cups water + salt, bring to boil.
4. Add suji while stirring. Cook till thick.
Mid-Morning Snack: Banana + Ajwain Water
Lunch: Lauki-Chana Dal + Soft Roti + Palak Bhaji
Lauki-Chana Dal:
- Boil 1/2 cup chana dal with lauki + turmeric.
- Temper with ghee + cumin.
Palak Bhaji:
- Lightly sauté chopped spinach with garlic and salt.
Roti:
- 1 small soft phulka with ghee.
Evening Snack: Buttermilk + Boiled Sweet Potato
Dinner: Vegetable Oats Soup
Ingredients:
- 2 tbsp oats
- 1 cup water
- Finely chopped veggies (carrot, lauki, beans)
- Salt, pepper
Method:
1. Boil all ingredients together until soft.
2. Blend lightly if needed.
3. Serve warm.
DAY 3
Morning:
Warm water + pinch turmeric + lemon (if no acidity)
Eat 2 prunes or dates
Breakfast: Vegetable Poha
Ingredients:
- 1/2 cup poha (washed)
- Veggies: peas, carrots, beans
- Mustard, curry leaves, turmeric, salt
Method:
1. Sauté mustard, curry leaves.
2. Add veggies, sauté lightly.
3. Add poha + turmeric + salt. Mix gently.
Mid-Morning Snack: Watermelon or Papaya + Coconut Water
Lunch: Moong Dal + Brown Rice + Bhindi Bhaji
Bhindi Bhaji:
- Chop bhindi, sauté in minimal oil with turmeric, salt.
Evening Snack: Steamed Sprouts + Fennel Tea
Dinner: Vegetable Daliya Upma
Same as Day 1 Daliya, but add finely chopped veggies like carrot and spinach.
DAY 4
Morning:
1 tsp ghee in warm water + 1 banana
Breakfast: Sabudana Khichdi
Ingredients:
- 1/2 cup soaked sabudana
- 1 boiled potato
- Jeera, curry leaves, 1 tsp ghee
- Salt, lemon, chopped coriander
Method:
1. Sauté jeera, curry leaves.
2. Add potatoes, then sabudana + salt.
3. Cook on low till pearls turn transparent.
4. Add lemon juice + coriander.
Mid-Morning Snack: Coconut Water + 2 almonds
Lunch: Masoor Dal + Rice + Tinda or Turai Bhaji
Masoor Dal:
- Boil dal with turmeric + salt.
- Add jeera + garlic tempering (optional).
Tinda/Turai Bhaji:
- Cook chopped tinda with haldi and salt until soft.
Evening Snack: Boiled Potato or Roasted Makhana + Herbal Tea
Dinner: Moong Dal Khichdi
Ingredients:
- 1/2 cup moong dal
- 1/2 cup rice
- Veggies (optional): lauki, carrot
- Salt, turmeric, jeera, ghee
Method:
1. Wash & soak dal + rice.
2. In cooker, add 2.5 cups water, salt, turmeric, veggies.
3. Cook for 3-4 whistles.
4. Add 1 tsp ghee. Serve warm.
