Here is your 7-day meal plan for your 20/4 intermittent fasting schedule (6 PM -

10 PM eating window), incorporating only chicken and mutton for non-vegetarian

days, and Indian meals for vegetarian days. Calorie estimates are provided for
each meal, aiming for a total daily intake of 1200-1500 calories.
Important Disclaimer:
Calorie counts are estimates and can vary significantly based on exact portion
sizes, specific brands of ingredients, fat content of meat/dairy, and cooking
methods. For precise tracking, it's recommended to measure ingredients with a
food scale. These figures are provided as a general guideline to help you meet
your target range. The 9 PM snack is crucial on some days to reach the lower end
of your target.

Week 1: 20/4 Intermittent Fasting Meal Plan (6 PM - 10 PM Window)

Daily Structure:
 6:00 PM: Small Starter (Gentle break of fast, approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Most substantial meal, approx. 800-1200
kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Helps reach calorie
target, approx. 150-300 kcal)

Monday: Chicken Day

 6:00 PM - Small Starter:
o Bone Broth Sip (1 cup / 240ml): ~40 kcal

o Almonds (6 large): ~42 kcal

o Starter Total: ~82 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Lemon Herb Grilled Chicken with Roasted Asparagus & Brown Rice

o Chicken Breast (250g, cooked): ~412 kcal

o Olive Oil (2.5 tbsp for marination/cooking): ~300 kcal

o Asparagus (250g / ~1.5 bunches): ~50 kcal

o Brown Rice (1 cup cooked): ~220 kcal

o Other ingredients (lemon, herbs, salt, pepper): Negligible calories

o Main Meal Total: ~982 kcal

 Optional 9:00 PM (if still hungry): Protein Shake

o Protein Powder (1 scoop with water): ~150 kcal
  Estimated Daily Total: ~1214 kcal (within 1200-1500 range)

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Mixed Berries (½ cup): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Palak Paneer with Whole Wheat Roti

o Paneer (200g): ~592 kcal

o Spinach (2 cups, cooked): ~40 kcal

o Oil/Ghee (2.5 tbsp for cooking): ~300 kcal

o Whole Wheat Roti (2 small rotis, approx. 30g flour each): ~200 kcal

o Other ingredients (onion, garlic, ginger, chili, spices): Negligible

calories
o Main Meal Total: ~1132 kcal

 Estimated Daily Total: ~1250 kcal (within 1200-1500 range)

o (No additional snack needed to hit the target, but could be added if
desired)

Wednesday: Mutton Day

 6:00 PM - Small Starter:
o Greek Yogurt (½ cup plain, low-fat): ~75 kcal

o Chia Seeds (1 tbsp): ~60 kcal

o Starter Total: ~135 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Mutton Rogan Josh with Brown Rice

o Mutton (250g lean, cooked): ~550 kcal

o Oil (3 tbsp for cooking): ~360 kcal

o Brown Rice (1 cup cooked): ~220 kcal

o Other ingredients (onion, ginger-garlic paste, spices, water):

Negligible calories
o Main Meal Total: ~1130 kcal
  Estimated Daily Total: ~1265 kcal (within 1200-1500 range)
o (No additional snack needed to hit the target, but could be added if
desired)

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Walnuts (6 halves): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Chana Masala with Whole Wheat Roti & Small Roasted Potato/Sweet
Potato
o Chickpeas (1.5 cups cooked): ~240 kcal

o Oil (3 tbsp for cooking): ~360 kcal

o Whole Wheat Roti (2 small rotis): ~200 kcal

o Roasted Potato/Sweet Potato (1 small/medium, ~150g): ~130 kcal

o Other ingredients (onion, tomatoes, ginger-garlic paste, spices):

Negligible calories
o Main Meal Total: ~930 kcal

 Optional 9:00 PM (if still hungry): Greek Yogurt with Berries and a few
Almonds
o Greek Yogurt (1 cup plain, low-fat): ~150 kcal

o Mixed Berries (½ cup): ~40 kcal

o Almonds (6 large): ~42 kcal

o Snack Total: ~232 kcal

 Estimated Daily Total: ~1280 kcal (within 1200-1500 range)

Friday: Chicken Day

 6:00 PM - Small Starter:
o Protein Shake (1.5 scoops with water): ~225 kcal

o Starter Total: ~225 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Chicken Stir-Fry with Extra Veggies & Brown Rice
 o Chicken Breast (200g, cooked): ~330 kcal

o Olive Oil/Sesame Oil (2.5 tbsp for cooking): ~300 kcal

o Mixed Vegetables (2 cups, e.g., broccoli, bell peppers, snow peas):

~80 kcal
o Brown Rice (1 cup cooked): ~220 kcal

o Other ingredients (soy sauce, ginger, garlic, salt, pepper): Negligible

calories
o Main Meal Total: ~930 kcal

 Optional 9:00 PM (if still hungry): Small bowl of Cottage Cheese (Paneer)
with a few Berries
o Cottage Cheese (100g): ~100 kcal

o Berries (½ cup): ~40 kcal

o Snack Total: ~140 kcal

 Estimated Daily Total: ~1295 kcal (within 1200-1500 range)

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Mixed Berries (½ cup): ~40 kcal

o Starter Total: ~40 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Dal Makhani with Whole Wheat Roti & Side of Mixed Veggies

o Black Lentils & Kidney Beans (1.5 cups cooked combined): ~225
kcal
o Butter/Oil (3.5 tbsp for cooking): ~420 kcal

o Milk/Cream (½ cup light): ~80 kcal

o Whole Wheat Roti (2 small rotis): ~200 kcal

o Mixed Steamed Veggies (1 cup, e.g., carrots, beans, peas): ~50 kcal

o Other ingredients (onion, tomatoes, ginger-garlic paste, spices):

Negligible calories
o Main Meal Total: ~975 kcal

 Optional 9:00 PM (if still hungry): Paneer Cubes with Walnuts

o Paneer Cubes (50g): ~148 kcal

o Walnuts (8 halves): ~55 kcal

 o Snack Total: ~203 kcal

 Estimated Daily Total: ~1218 kcal (within 1200-1500 range)

Sunday: Mutton Day

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Bone Broth (1 cup / 240ml): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Mutton Keema with Peas and Brown Rice

o Minced Mutton (250g cooked): ~550 kcal

o Oil (2.5 tbsp for cooking): ~300 kcal

o Peas (1 cup): ~120 kcal

o Brown Rice (1 cup cooked): ~220 kcal

o Other ingredients (onion, ginger-garlic paste, spices): Negligible

calories
o Main Meal Total: ~1190 kcal

 Estimated Daily Total: ~1308 kcal (within 1200-1500 range)

o (No additional snack needed to hit the target, but could be added if
desired)

This comprehensive plan should help you maintain your calorie goals within your
intermittent fasting window while enjoying a variety of chicken, mutton, and
Indian vegetarian dishes.

Fantastic! Adding Italian and Continental touches will bring some exciting variety
to your intermittent fasting meals.
Here are meal plans for Week 2, Week 3, and Week 4, maintaining your 20/4
intermittent fasting schedule (6 PM - 10 PM eating window) and your calorie
target of 1200-1500 kcal per day. We'll continue the alternating non-veg
(chicken/mutton) and Indian vegetarian pattern.

Week 2: Italian & Indian Fusion

Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)

Monday: Chicken Day (Italian Touch)

 6:00 PM - Small Starter:
o Tomato & Basil Bruschetta (1 slice): ~80 kcal

o Description: A small slice of whole-wheat baguette toasted, topped

with diced tomatoes, fresh basil, a drizzle of olive oil, and a pinch of
salt.
 6:30 PM - 7:30 PM - Main Meal:
o Chicken Cacciatore with Zucchini Noodles & Small Brown Rice

o Ingredients: 200g chicken breast (cubed), 1 tbsp olive oil, ½ onion

(chopped), 1 bell pepper (sliced), ½ cup canned diced tomatoes, ½
cup mushrooms (sliced), herbs (oregano, basil), salt, pepper, 1
medium zucchini (spiralized or thinly sliced into noodles), 1 cup
cooked brown rice.
o Instructions: Sauté chicken in olive oil until browned. Add onion, bell
pepper, and mushrooms, cook until softened. Stir in diced tomatoes
and herbs, simmer until chicken is cooked through. Serve the
Cacciatore over zucchini noodles with a side of brown rice.
o Estimated Calories: Chicken (~330 kcal), Olive Oil (~120 kcal),
Vegetables (~80 kcal), Tomatoes (~30 kcal), Brown Rice (~220 kcal)
= ~780 kcal
 Optional 9:00 PM (if still hungry):
o Greek Yogurt with a few berries: ~190 kcal

 Estimated Daily Total: ~1050 kcal + snack = ~1240 kcal

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o A few Almonds (6 large): ~42 kcal

o Starter Total: ~120 kcal

 6:30 PM - 7:30 PM - Main Meal:

 o Mixed Vegetable Kofta Curry with 2 Small Whole Wheat Rotis

o Ingredients: 1 cup mixed grated vegetables (cabbage, carrot,

potato, paneer), 2 tbsp gram flour (besan), spices (ginger-garlic
paste, turmeric, coriander, cumin, garam masala), salt, oil for
shallow frying (2 tbsp), 1 medium onion (pureed), 2 tomatoes
(pureed), ½ cup water, 2 small whole wheat rotis.
o Instructions: Mix grated veggies, gram flour, and spices; form into
small koftas. Shallow fry until golden. Sauté onion puree, then
tomato puree and remaining spices. Add water, simmer. Gently add
koftas to curry. Serve with rotis.
o Estimated Calories: Mixed Veg Kofta (~300 kcal), Oil for frying/curry
(~240 kcal), Curry Base (~80 kcal), 2 Rotis (~200 kcal) = ~820 kcal
 Estimated Daily Total: ~940 kcal + snack = ~1130 kcal (Slightly lower, so
a more substantial snack is good here).
 Optional 9:00 PM (if still hungry):
o Paneer Bhurji (50g) with a few Walnuts (6 halves): ~180 kcal + 40
kcal = ~220 kcal
 Revised Estimated Daily Total: ~1280 kcal

Wednesday: Mutton Day (Continental Touch)

 6:00 PM - Small Starter:
o Cream of Mushroom Soup (1 cup, homemade light version): ~100
kcal
o Description: A light, creamy mushroom soup made with vegetable
broth and a splash of milk/cream, blended smooth.
 6:30 PM - 7:30 PM - Main Meal:
o Mutton Stew with Roasted Root Vegetables (Carrots & Potatoes)

o Ingredients: 200g mutton (cubed), 1 tbsp olive oil, 1 large carrot

(chopped), 1 large potato (chopped), 1 onion (chopped), 2 cups
vegetable broth, herbs (rosemary, thyme), salt, pepper.
o Instructions: Brown mutton in olive oil. Add onion, carrot, potato,
and sauté briefly. Pour in vegetable broth and herbs. Simmer until
mutton is tender and vegetables are soft.
o Estimated Calories: Mutton (~440 kcal), Olive Oil (~120 kcal),
Vegetables (~100 kcal), Broth (~50 kcal) = ~710 kcal
 Estimated Daily Total: ~810 kcal + snack = ~1000 kcal (This needs a
robust snack.)
 Optional 9:00 PM (if still hungry):
 o Protein Shake (1.5 scoops): ~225 kcal

o Or 1 cup Greek Yogurt with a handful of Walnuts (10 halves): ~150

+ ~70 kcal = ~220 kcal
 Revised Estimated Daily Total: ~1035 kcal (This day might be closer to the
lower end, around 1100-1200 depending on snack.)

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Greek Yogurt (½ cup plain, low-fat): ~75 kcal

o A few Berries (½ cup): ~40 kcal

o Starter Total: ~115 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Bharwan Baingan (Stuffed Eggplant) with 1 Small Whole Wheat Roti

o Ingredients: 2-3 small eggplants, For Stuffing: 2 tbsp roasted peanut

powder, 1 tbsp sesame seeds (roasted), 1 tsp coriander powder, ½
tsp turmeric, ½ tsp red chili powder, ½ tsp garam masala, 1 tbsp oil,
salt. For Gravy: 1 medium onion (pureed), 1 tomato (pureed), 1 tsp
ginger-garlic paste, 1 tbsp oil, spices, ½ cup water, 1 small whole
wheat roti.
o Instructions: Make slits in eggplants. Prepare stuffing, fill eggplants.
Shallow fry stuffed eggplants. Prepare gravy with onion, tomato,
ginger-garlic paste, and spices. Add water, then gently place fried
eggplants in gravy and simmer. Serve with roti.
o Estimated Calories: Eggplant (~50 kcal), Stuffing (Peanuts/Sesame)
(~150 kcal), Oil for frying/curry (~240 kcal), Curry Base (~80 kcal),
1 Roti (~100 kcal) = ~620 kcal
 Estimated Daily Total: ~735 kcal + snack = ~925 kcal (Very low on this
day. Must add a significant snack.)
 Optional 9:00 PM (if still hungry):
o Paneer (100g) cooked with a touch of oil (1 tbsp) and spices: ~296
kcal + 120 kcal = ~416 kcal
o Or 1 cup cooked Brown Rice (~220 kcal) with a cup of light Dal
(~150 kcal): ~370 kcal
 Revised Estimated Daily Total (with 400 kcal snack): ~1135 kcal (Aim for
higher snack to hit 1200)

Friday: Chicken Day (Continental Touch)

 6:00 PM - Small Starter:
 o Protein Shake (1 scoop with water): ~150 kcal

o Starter Total: ~150 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Chicken and Vegetable Skewers with Herb Roasted Potatoes

o Ingredients: 200g chicken breast (cubed), 1 cup mixed vegetables

(bell peppers, zucchini, onion, cherry tomatoes), 1 tbsp olive oil (for
veggies), salt, pepper, 1 tsp dried herbs. 1 medium potato (cubed),
1 tbsp olive oil (for potatoes), rosemary, salt, pepper.
o Instructions: Thread chicken and vegetables onto skewers. Drizzle
with olive oil, herbs, salt, pepper. Roast skewers (or grill/pan-fry).
Toss potato cubes with olive oil, rosemary, salt, pepper; roast until
tender and browned.
o Estimated Calories: Chicken (~330 kcal), Veggies on skewers (~50
kcal), Olive Oil for skewers/potatoes (~240 kcal), Potato (~130 kcal)
= ~750 kcal
 Estimated Daily Total: ~900 kcal + snack = ~1090 kcal (Needs a more
substantial snack.)
 Optional 9:00 PM (if still hungry):
o Cottage Cheese (Paneer, 100g) with a small handful of Mixed Nuts
(15g): ~100 kcal + ~85 kcal = ~185 kcal
 Revised Estimated Daily Total: ~1275 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Mixed Berries (½ cup): ~40 kcal

o Starter Total: ~40 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Vegetable Biryani (lighter version) with Raita

o Ingredients: 1 cup cooked brown rice, 1 cup mixed vegetables

(carrots, peas, beans, cauliflower), ½ cup paneer cubes, 1 tbsp
oil/ghee, 1 onion (sliced), 1 tsp ginger-garlic paste, biryani spices
(cinnamon, cardamom, cloves, bay leaf, biryani masala powder),
salt. For Raita: ½ cup plain Greek yogurt, ½ cucumber (grated),
pinch salt, cumin powder.
o Instructions: Sauté onion until golden. Add ginger-garlic paste and
spices. Add mixed vegetables and paneer, cook until slightly tender.
Layer with cooked brown rice. Drizzle with a little water, cover, and
'dum' cook for a few minutes. Mix raita ingredients. Serve biryani
with raita.
 o Estimated Calories: Brown Rice (~220 kcal), Mixed Veg (~80 kcal),
Paneer (~150 kcal), Oil/Ghee (~120 kcal), Yogurt for Raita (~75
kcal) = ~645 kcal
 Estimated Daily Total: ~685 kcal + snack = ~875 kcal (This is too low.
Biryani is usually carb-heavy, but my portion is moderate. Must increase
fat or add a very large snack.)
 Optional 9:00 PM (if still hungry):
o Protein Shake (1 scoop, ~150 kcal) + 50g Paneer cubes (~150
kcal): ~300 kcal
 Revised Estimated Daily Total: ~985 kcal (This day might be a challenge to
hit 1200 without increasing the base meal portions significantly or adding
a very large snack. Consider adding more oil/ghee or paneer to the biryani
base, or increasing the brown rice to 1.5 cups if your carb tolerance
allows.)

Sunday: Mutton Day (Indian Touch)

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Bone Broth (1 cup): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Mutton Keema Matar (Minced Mutton with Peas) & 1 Small Whole
Wheat Roti
o Ingredients: 200g minced mutton, 1 tbsp oil, 1 onion (chopped), 1
tsp ginger-garlic paste, 1 cup peas, ½ cup diced tomatoes, spices
(turmeric, coriander, cumin, garam masala), salt, fresh coriander, 1
small whole wheat roti.
o Instructions: Sauté onion until soft. Add ginger-garlic paste, then
minced mutton. Cook until browned. Add tomatoes, peas, and
spices, simmer until mutton is cooked and flavors meld. Garnish
with coriander. Serve with roti.
o Estimated Calories: Mutton Keema (~440 kcal), Oil (~120 kcal),
Peas (~120 kcal), Roti (~100 kcal) = ~780 kcal
 Estimated Daily Total: ~898 kcal + snack = ~1088 kcal (Needs a more
substantial snack.)
 Optional 9:00 PM (if still hungry):
o Greek Yogurt (1 cup) with a handful of Walnuts (10 halves): ~150
kcal + ~70 kcal = ~220 kcal
 Revised Estimated Daily Total: ~1308 kcal
Week 3: Continental & Indian Delights
Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)

Monday: Chicken Day (Continental Touch)

 6:00 PM - Small Starter:
o Hard-Boiled Egg (1 large): ~78 kcal

o Avocado slices (¼ avocado): ~80 kcal

o Starter Total: ~158 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Creamy Mushroom Chicken with Steamed Broccoli & Cauliflower

o Ingredients: 200g chicken breast, 1 tbsp olive oil, 1 cup sliced

mushrooms, ½ cup light cream/milk, 1 tsp dried thyme, salt, pepper.
2 cups steamed broccoli and cauliflower florets.
o Instructions: Sauté chicken in olive oil until browned. Add
mushrooms and cook until softened. Pour in light cream/milk and
thyme, simmer until sauce thickens and chicken is cooked through.
Season. Serve with steamed broccoli and cauliflower.
o Estimated Calories: Chicken (~330 kcal), Olive Oil (~120 kcal),
Mushrooms (~20 kcal), Light Cream/Milk (~80 kcal), Steamed
Veggies (~80 kcal) = ~630 kcal
 Estimated Daily Total: ~788 kcal + snack = ~978 kcal (Needs a very
substantial snack to hit 1200.)
 Optional 9:00 PM (if still hungry):
o Protein Shake (1.5 scoops): ~225 kcal

o Plus a small handful of Almonds (6 large): ~42 kcal

 Revised Estimated Daily Total: ~1055 kcal (Still slightly on the lower side,
ensure main meal portions are generous or add extra fat).

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
 o Greek Yogurt (½ cup plain, low-fat) with a few berries: ~115 kcal

o Starter Total: ~115 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Aloo Gobi (Potato & Cauliflower) with 2 Small Whole Wheat Rotis

o Ingredients: 1 medium potato (cubed), 1 cup cauliflower florets, 1

tbsp oil, 1 onion (chopped), 1 tsp ginger-garlic paste, 1 tomato
(chopped), spices (turmeric, coriander, cumin, garam masala), salt,
fresh coriander, 2 small whole wheat rotis.
o Instructions: Heat oil, add onion, cook until softened. Add ginger-
garlic paste. Add chopped tomato and spices, cook until soft. Add
potato and cauliflower, mix well. Cover and cook until tender.
Garnish with coriander. Serve with rotis.
o Estimated Calories: Potato (~130 kcal), Cauliflower (~30 kcal), Oil
(~120 kcal), Curry Base (~50 kcal), 2 Rotis (~200 kcal) = ~530 kcal
 Estimated Daily Total: ~645 kcal + snack = ~835 kcal (Very low. This meal
needs more fat or protein to hit the target. Consider adding paneer to it or
a very large snack.)
 Optional 9:00 PM (if still hungry):
o Paneer Tikka (100g paneer, 1 tbsp oil for cooking) with a side of
cucumber/tomato: ~296 kcal + 120 kcal = ~416 kcal
 Revised Estimated Daily Total: ~1061 kcal

Wednesday: Mutton Day (Indian Touch)

 6:00 PM - Small Starter:
o Protein Shake (1 scoop with water): ~150 kcal

o Starter Total: ~150 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Mutton Curry (light version) with Brown Rice

o Ingredients: 200g mutton (cubed), 2 tbsp oil, 1 medium onion

(chopped), 1 tsp ginger-garlic paste, 1 tomato (pureed), spices
(turmeric, red chili, coriander, cumin, garam masala), 1 cup water,
salt, fresh coriander, 1 cup cooked brown rice.
o Instructions: Heat oil, brown mutton. Add onion, ginger-garlic paste,
cook. Add tomato puree and spices, cook until oil separates. Add
water, simmer until mutton is tender. Serve with brown rice.
o Estimated Calories: Mutton (~440 kcal), Oil (~240 kcal), Curry Base
(~80 kcal), Brown Rice (~220 kcal) = ~980 kcal
  Estimated Daily Total: ~1130 kcal (within 1200-1500 range, no snack
needed if not hungry)
o (Can add a small snack if targeting higher end of range, e.g., 6
almonds ~42 kcal)

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Small handful of Walnuts (6 halves): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Rajma (Kidney Bean Curry) with 1 Small Whole Wheat Roti

o Ingredients: 1.5 cups cooked kidney beans, 1 tbsp oil, 1 onion

(chopped), 1 tomato (chopped), 1 tsp ginger-garlic paste, spices
(turmeric, coriander, cumin, garam masala, amchur powder), salt,
fresh coriander, 1 small whole wheat roti.
o Instructions: Heat oil, sauté onion, ginger-garlic paste. Add chopped
tomato and spices, cook until soft. Add cooked kidney beans, a little
water, and simmer until flavors meld. Serve with roti.
o Estimated Calories: Kidney Beans (~225 kcal), Oil (~120 kcal),
Curry Base (~80 kcal), 1 Roti (~100 kcal) = ~525 kcal
 Estimated Daily Total: ~643 kcal + snack = ~833 kcal (Very low. Similar to
Tuesday, needs a substantial snack.)
 Optional 9:00 PM (if still hungry):
o Large Greek Yogurt (1 cup) with a drizzle of honey (1 tsp) and 6
almonds: ~150 kcal + 20 kcal + 42 kcal = ~212 kcal
o Or 1 cup cooked Quinoa (~220 kcal) with a side of 50g Paneer
(~150 kcal): ~370 kcal
 Revised Estimated Daily Total (with 370 kcal snack): ~1013 kcal (Aim
higher if needed for 1200 minimum.)

Friday: Chicken Day (Continental Touch)

 6:00 PM - Small Starter:
o Greek Yogurt (½ cup plain, low-fat): ~75 kcal

o A few berries (½ cup): ~40 kcal

o Starter Total: ~115 kcal

  6:30 PM - 7:30 PM - Main Meal:
o Grilled Chicken & Veggie Salad with Light Vinaigrette

o Ingredients: 200g grilled chicken breast (sliced), 2 cups mixed

greens, 1 cup mixed chopped raw vegetables (cucumber, bell
pepper, cherry tomatoes, carrots), 1 tbsp olive oil, 1 tsp apple cider
vinegar/lemon juice, salt, pepper, dried herbs.
o Instructions: Grill chicken breast until cooked. Combine all salad
ingredients. Whisk dressing ingredients, pour over salad, and toss.
o Estimated Calories: Chicken (~330 kcal), Olive Oil (~120 kcal),
Mixed Veggies (~80 kcal) = ~530 kcal
 Estimated Daily Total: ~645 kcal + snack = ~835 kcal (Very low. This meal
is lean. Needs significant additions.)
 Optional 9:00 PM (if still hungry):
o Roasted Chicken Thigh (150g, skinless) with 1 tbsp olive oil: ~270
kcal + 120 kcal = ~390 kcal
o Or 1.5 scoops Protein Shake (~225 kcal) + 50g Paneer cubes (~150
kcal): ~375 kcal
 Revised Estimated Daily Total (with 375 kcal snack): ~1020 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Protein Shake (1 scoop with water): ~150 kcal

o Starter Total: ~150 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Baingan Bharta (Smoked Eggplant Mash) with 1 Small Whole Wheat
Roti
o Ingredients: 1 large eggplant, 1 tbsp oil/ghee, 1 onion (chopped), 1
tomato (chopped), 1 tsp ginger-garlic paste, spices (turmeric, red
chili, coriander, cumin, garam masala), salt, fresh coriander, 1 small
whole wheat roti.
o Instructions: Roast eggplant directly over flame until skin is charred
and flesh is soft. Peel and mash. Sauté onion, ginger-garlic paste.
Add tomato and spices, cook until soft. Add mashed eggplant, mix
well, and simmer for 5-7 mins. Serve with roti.
o Estimated Calories: Eggplant (~60 kcal), Oil/Ghee (~120 kcal),
Curry Base (~80 kcal), 1 Roti (~100 kcal) = ~360 kcal
  Estimated Daily Total: ~510 kcal + snack = ~700 kcal (This is very low.
This vegetarian meal, like some others, is naturally lower in calories
unless substantial fat is added or a large side/snack is included.)
 Optional 9:00 PM (if still hungry):
o Paneer Bhurji (100g paneer, 1 tbsp oil) with a few walnuts (6
halves): ~296 kcal + 120 kcal + 40 kcal = ~456 kcal
 Revised Estimated Daily Total: ~966 kcal (This day will be closer to 1000-
1100 without a very large snack, consider doubling roti or adding
significant oil to the main meal.)

Sunday: Mutton Day (Continental Touch)

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Bone Broth (1 cup): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Shepherd's Pie (Mutton based, light version) with a side of mixed
greens
o Ingredients: 200g minced mutton, 1 tbsp olive oil, 1 onion
(chopped), 1 carrot (diced), 1/2 cup peas, 1 cup mutton/veg broth, 1
tsp dried mixed herbs, salt, pepper. Topping: 1 large potato (boiled
& mashed with a splash of milk/water). Side of mixed greens with 1
tsp olive oil.
o Instructions: Sauté minced mutton in olive oil until browned. Add
onion, carrot, peas, cook. Stir in broth and herbs, simmer. Top with
mashed potato. Bake until topping is golden. Serve with mixed
greens.
o Estimated Calories: Mutton (~440 kcal), Olive Oil (~120 kcal),
Veggies (~80 kcal), Potato topping (~130 kcal), Broth/Milk (~30
kcal), Greens with oil (~50 kcal) = ~850 kcal
 Estimated Daily Total: ~968 kcal + snack = ~1158 kcal (Needs a slightly
more substantial snack to hit 1200 minimum.)
 Optional 9:00 PM (if still hungry):
o Greek Yogurt (1 cup) with a small handful of cashews (15g): ~150
kcal + ~85 kcal = ~235 kcal
 Revised Estimated Daily Total: ~1203 kcal

Week 4: Diverse Flavors

Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)

Monday: Chicken Day (Asian/Continental Touch)

 6:00 PM - Small Starter:
o Protein Shake (1 scoop with water): ~150 kcal

o Starter Total: ~150 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Chicken Stir-fry with Cashews & Mixed Asian Greens with Brown Rice

o Ingredients: 200g chicken breast (sliced), 1 tbsp olive oil, 1 tsp

sesame oil, 1 cup mixed Asian greens (bok choy, spinach), ½ cup
bell peppers (sliced), ¼ cup cashews, 1 tbsp low-sodium soy sauce,
ginger, garlic, salt, pepper. 1 cup cooked brown rice.
o Instructions: Heat oils, stir-fry chicken until cooked. Add ginger,
garlic, then bell peppers, cook briefly. Add Asian greens, cashews,
soy sauce, and cook until greens wilt. Serve with brown rice.
o Estimated Calories: Chicken (~330 kcal), Oils (~240 kcal), Veggies
(~60 kcal), Cashews (~180 kcal), Brown Rice (~220 kcal) = ~1030
kcal
 Estimated Daily Total: ~1180 kcal (within 1200-1500 range, no snack
needed if not hungry)
o (Can add a small snack if targeting higher end, e.g., a few berries
~40 kcal)

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o A few Almonds (6 large): ~42 kcal

o Starter Total: ~120 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Lauki (Bottle Gourd) Kofta Curry with 1 Small Whole Wheat Roti

o Ingredients: 1 cup grated lauki (squeezed), 2 tbsp gram flour

(besan), spices (ginger-garlic paste, turmeric, coriander, cumin,
 garam masala), salt, oil for shallow frying (2 tbsp), 1 medium onion
(pureed), 2 tomatoes (pureed), ½ cup water, 1 small whole wheat
roti.
o Instructions: Mix lauki, gram flour, spices; form into koftas. Shallow
fry until golden. Sauté onion puree, then tomato puree and
remaining spices. Add water, simmer. Gently add koftas to curry.
Serve with roti.
o Estimated Calories: Lauki Kofta (~250 kcal), Oil for frying/curry
(~240 kcal), Curry Base (~80 kcal), 1 Roti (~100 kcal) = ~670 kcal
 Estimated Daily Total: ~790 kcal + snack = ~980 kcal (Needs a
substantial snack.)
 Optional 9:00 PM (if still hungry):
o Greek Yogurt (1 cup) with a small handful of Walnuts (10 halves):
~150 kcal + ~70 kcal = ~220 kcal
 Revised Estimated Daily Total: ~1200 kcal

Wednesday: Mutton Day (Indian Touch)

 6:00 PM - Small Starter:
o Greek Yogurt (½ cup plain, low-fat) with a sprinkle of Chia Seeds:
~135 kcal
o Starter Total: ~135 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Mutton Nihari (light version) with 1 Small Whole Wheat Roti

o Ingredients: 200g mutton (boneless, cubed), 2 tbsp oil, 1 onion

(chopped), 1 tbsp ginger-garlic paste, 1 tbsp Nihari masala, 1 cup
water, salt, fresh ginger juliennes and green chilies for garnish, 1
small whole wheat roti.
o Instructions: Heat oil, brown mutton. Add onion, ginger-garlic paste,
cook. Add Nihari masala and water, simmer until mutton is very
tender and gravy thickens. Garnish. Serve with roti.
o Estimated Calories: Mutton (~440 kcal), Oil (~240 kcal), Curry Base
(~80 kcal), 1 Roti (~100 kcal) = ~860 kcal
 Estimated Daily Total: ~995 kcal + snack = ~1185 kcal (Just under 1200
without a snack, so a small snack is beneficial.)
 Optional 9:00 PM (if still hungry):
o A few Almonds (6 large): ~42 kcal

 Revised Estimated Daily Total: ~1227 kcal

Thursday: Indian Vegetarian Day
 6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Mixed Berries (½ cup): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Capsicum & Onion Curry (with a touch of cashew paste for richness)
with 2 Small Whole Wheat Rotis
o Ingredients: 2 bell peppers (sliced), 1 onion (sliced), 1 tbsp oil, 1 tsp
ginger-garlic paste, 1 tomato (chopped), 1 tbsp cashew paste (from
5-6 cashews), spices (turmeric, coriander, cumin, garam masala),
salt, 2 small whole wheat rotis.
o Instructions: Heat oil, sauté onion, ginger-garlic paste. Add tomato
and spices. Add bell peppers, cook until slightly tender. Stir in
cashew paste and a little water, simmer until gravy thickens. Serve
with rotis.
o Estimated Calories: Bell Peppers/Onion (~50 kcal), Oil (~120 kcal),
Cashew Paste (~100 kcal), Curry Base (~80 kcal), 2 Rotis (~200
kcal) = ~550 kcal
 Estimated Daily Total: ~668 kcal + snack = ~858 kcal (Needs a very
substantial snack.)
 Optional 9:00 PM (if still hungry):
o Paneer Bhurji (100g paneer, 1 tbsp oil): ~296 kcal + 120 kcal =
~416 kcal
 Revised Estimated Daily Total: ~1084 kcal (Aim higher if needed for 1200
minimum.)

Friday: Chicken Day (Italian Touch)

 6:00 PM - Small Starter:
o Protein Shake (1.5 scoops with water): ~225 kcal

o Starter Total: ~225 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Chicken Parmesan (lighter version) with Roasted Broccoli

o Ingredients: 200g chicken breast (flattened), 1 tbsp olive oil, 2 tbsp

tomato puree, 1 tbsp grated parmesan cheese, 1 tsp dried oregano,
salt, pepper. 2 cups broccoli florets (roasted with 1 tbsp olive oil).
 o Instructions: Pan-fry chicken in olive oil until cooked through. Top
with tomato puree, sprinkle with parmesan and oregano. Cover and
cook until cheese melts. Serve with roasted broccoli.
o Estimated Calories: Chicken (~330 kcal), Olive Oil (~240 kcal),
Tomato Puree (~20 kcal), Parmesan (~40 kcal), Broccoli (~80 kcal)
= ~710 kcal
 Estimated Daily Total: ~935 kcal + snack = ~1125 kcal (Just under 1200
without a snack, so a small snack is beneficial.)
 Optional 9:00 PM (if still hungry):
o Greek Yogurt (1 cup) with a few berries: ~190 kcal

 Revised Estimated Daily Total: ~1315 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Mixed Berries (½ cup): ~40 kcal

o Starter Total: ~40 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Vegetable Kofta Curry (different veggies/spices) with 2 Small Whole
Wheat Rotis
o Ingredients: 1 cup mixed grated vegetables (bottlegourd, carrot,
cabbage), 2 tbsp gram flour (besan), spices (ginger-garlic paste, red
chili, garam masala), salt, oil for shallow frying (2 tbsp), 1 medium
onion (diced), 2 tomatoes (diced), 1 tbsp oil, 1 tsp cumin powder, ½
cup water, 2 small whole wheat rotis.
o Instructions: Prepare koftas as before (lighter spices). Shallow fry.
Prepare a rustic curry with diced onion, tomato, and spices. Add
water, simmer. Gently add koftas. Serve with rotis.
o Estimated Calories: Mixed Veg Kofta (~250 kcal), Oil for frying/curry
(~240 kcal), Curry Base (~80 kcal), 2 Rotis (~200 kcal) = ~770 kcal
 Estimated Daily Total: ~810 kcal + snack = ~1000 kcal (Needs a
substantial snack.)
 Optional 9:00 PM (if still hungry):
o Paneer (100g) cooked with a touch of oil (1 tbsp) and spices: ~296
kcal + 120 kcal = ~416 kcal
 Revised Estimated Daily Total: ~1226 kcal

Sunday: Mutton Day (Continental Touch)

  6:00 PM - Small Starter:
o Boiled Egg (1 large): ~78 kcal

o Bone Broth (1 cup): ~40 kcal

o Starter Total: ~118 kcal

 6:30 PM - 7:30 PM - Main Meal:

o Mutton and Vegetable Skewers with Quinoa Salad

o Ingredients: 200g mutton (cubed), 1 cup mixed vegetables for

skewers (bell peppers, zucchini, cherry tomatoes, mushroom), 1
tbsp olive oil, salt, pepper, dried herbs. For Quinoa Salad: 1 cup
cooked quinoa, ½ cup diced cucumber, ¼ cup diced red onion, 1
tbsp lemon juice, 1 tbsp olive oil, salt, pepper, fresh parsley.
o Instructions: Thread mutton and vegetables onto skewers. Drizzle
with olive oil, herbs, salt, pepper. Grill/roast skewers until mutton is
cooked. Combine quinoa salad ingredients and dress. Serve skewers
with quinoa salad.
o Estimated Calories: Mutton (~440 kcal), Olive Oil (~240 kcal),
Veggies on skewers (~50 kcal), Quinoa (~220 kcal), Salad dressing
(~120 kcal), Cucumber/Onion (~30 kcal) = ~1100 kcal
 Estimated Daily Total: ~1218 kcal (within 1200-1500 range, no snack
needed if not hungry)

I hope these varied meal plans keep your fasting journey exciting and delicious!
Remember to adjust portions or add/remove the optional snack based on your
hunger levels and how you feel daily. Enjoy your meals!

Yes, absolutely! I can compile these meal plans into a "recipe book" format,
making it easier to follow and use. Each week will have its dedicated section with
a daily breakdown of the Starter and Main Meal, including ingredients and
instructions, along with calorie estimates.
Here is your Intermittent Fasting Recipe Book for 4 Weeks!

The 20/4 Intermittent Fasting Recipe Book: 4 Weeks of Balanced Meals

(6 PM - 10 PM Eating Window)
Target Calorie Range: 1200-1500 kcal per day
Important Note on Calories:
The calorie counts provided are estimates and can vary based on exact portion
sizes, specific brands of ingredients, fat content of meats/dairy, and cooking
methods. For precise tracking, it is highly recommended to use a food scale to
measure ingredients. These figures serve as a general guideline to help you
meet your target range. The Optional 9:00 PM Snack is included on some days to
help you reach the lower end of your daily calorie target. Adjust as needed based
on your hunger and energy levels.

Week 1: Classic & Comforting Indian

Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)

Monday: Chicken Day

 6:00 PM - Small Starter:
o Bone Broth Sip with Almonds

 Ingredients: 1 cup (240ml) plain bone broth, 6 large raw

almonds.
 Instructions: Gently warm the bone broth. Sip alongside the
almonds.
 Estimated Calories: ~82 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Lemon Herb Grilled Chicken with Roasted Asparagus & Brown Rice

 Ingredients: 250g boneless, skinless chicken breast, 2.5 tbsp

olive oil, juice of ½ lemon, 1 tsp dried mixed herbs, salt, black
pepper, 250g (approx. 1.5 bunches) asparagus, pinch of
garlic powder, 1 cup cooked brown rice.
 Instructions:
1. Marinate chicken with 1.5 tbsp olive oil, lemon juice,
mixed herbs, salt, and pepper for 15-20 minutes.
2. Toss asparagus with 1 tbsp olive oil, salt, pepper, and
garlic powder.
3. Grill or pan-fry chicken over medium-high heat for 5-7
minutes per side until cooked through.
4. Roast asparagus in a preheated oven at 200°C (400°F)
for 8-10 minutes, or until tender-crisp.
5. Serve the grilled chicken and asparagus with the brown
rice.
 Estimated Calories: ~982 kcal
  Optional 9:00 PM (if still hungry): Protein Shake (~150 kcal)
 Estimated Daily Total: ~1214 kcal

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg with Berries

 Ingredients: 1 large hard-boiled egg, ½ cup mixed berries

(e.g., blueberries, strawberries).
 Instructions: Serve the hard-boiled egg alongside the berries.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Palak Paneer with Whole Wheat Roti

 Ingredients: 200g paneer (cubed or crumbled), 2 cups fresh

spinach (blanched & pureed), 2.5 tbsp oil/ghee, 1 medium
onion (chopped), 1-inch ginger (minced), 2 cloves garlic
(minced), 1 green chili (minced, optional), ½ tsp turmeric
powder, 1 tsp garam masala, salt to taste, 2 small whole
wheat rotis.
 Instructions:
1. Heat 1.5 tbsp oil/ghee in a pan. Add onion, ginger,
garlic, and green chili; sauté until softened. Add
spinach puree and spices; cook for 5 minutes.
2. In a separate pan, heat 1 tbsp oil/ghee and lightly
brown paneer cubes.
3. Add browned paneer to the spinach gravy. Simmer for
5-7 minutes until flavors meld.
4. Serve hot with the rotis.
 Estimated Calories: ~1132 kcal
 Estimated Daily Total: ~1250 kcal

Wednesday: Mutton Day

 6:00 PM - Small Starter:
o Greek Yogurt with Chia Seeds

 Ingredients: ½ cup plain, low-fat Greek yogurt, 1 tbsp chia

seeds.
 Instructions: Stir chia seeds into yogurt and enjoy.
  Estimated Calories: ~135 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mutton Rogan Josh with Brown Rice

 Ingredients: 250g mutton (cubed), 3 tbsp oil, 1 large onion

(pureed), 2 tsp ginger-garlic paste, 1 tsp Kashmiri chili
powder, ½ tsp turmeric powder, ½ tsp garam masala, 1 cup
water, salt to taste, 1 cup cooked brown rice.
 Instructions:
1. Heat oil in a heavy-bottomed pot. Add onion puree and
cook until golden brown.
2. Add ginger-garlic paste and sauté for a minute. Add
mutton and cook until sealed and lightly browned.
3. Stir in chili powder, turmeric, garam masala, and salt.
Cook for 2-3 minutes.
4. Add water, bring to a simmer, then cover and cook on
low heat until mutton is very tender (this may take 45-
60 minutes or longer depending on mutton cut, or use
a pressure cooker).
5. Serve hot with brown rice.
 Estimated Calories: ~1130 kcal
 Estimated Daily Total: ~1265 kcal

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg with Walnuts

 Ingredients: 1 large hard-boiled egg, 6 halves walnuts.

 Instructions: Serve the egg with walnuts.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Chana Masala with Whole Wheat Roti & Small Roasted Potato

 Ingredients: 1.5 cups cooked chickpeas, 3 tbsp oil, 1 medium

onion (chopped), 1 medium tomato (chopped), 1 tsp ginger-
garlic paste, ½ tsp turmeric powder, 1 tsp garam masala, 1
tsp coriander powder, ½ tsp cumin powder, salt to taste, 2
small whole wheat rotis, 1 small/medium potato (cubed).
 Instructions:
 1. Heat 2 tbsp oil in a pan. Sauté onion and ginger-garlic
paste until translucent. Add tomato and all spices; cook
until tomatoes soften.
2. Add cooked chickpeas and a splash of water; simmer
for 10-15 minutes.
3. Toss potato cubes with 1 tbsp oil, salt, and pepper.
Roast in a preheated oven at 200°C (400°F) until
tender and browned (approx. 20-25 mins).
4. Serve the chana masala with rotis and roasted potato.
 Estimated Calories: ~930 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with Berries and Almonds
(~232 kcal)
 Estimated Daily Total: ~1280 kcal

Friday: Chicken Day

 6:00 PM - Small Starter:
o Protein Shake

 Ingredients: 1.5 scoops of your preferred protein powder

mixed with water or unsweetened almond milk.
 Instructions: Prepare shake according to powder instructions.
 Estimated Calories: ~225 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Chicken Stir-Fry with Extra Veggies & Brown Rice

 Ingredients: 200g chicken breast (thinly sliced), 2.5 tbsp olive

oil / sesame oil, 1.5 cups mixed vegetables (e.g., broccoli
florets, bell peppers, snow peas, carrots, mushrooms), 1 tbsp
low-sodium soy sauce, ½ tsp minced ginger, ½ tsp minced
garlic, salt, black pepper, 1 cup cooked brown rice.
 Instructions:
1. Heat 1.5 tbsp oil in a large wok or pan over high heat.
Add sliced chicken and stir-fry for 3-4 minutes until
lightly browned. Remove from pan and set aside.
2. Add remaining 1 tbsp oil to the pan. Add minced ginger
and garlic; stir-fry for 30 seconds.
3. Add all mixed vegetables and stir-fry for 5-7 minutes
until tender-crisp.
 4. Return chicken to the pan with the vegetables. Add soy
sauce and stir well to combine. Season with salt and
pepper if needed.
5. Serve with brown rice.
 Estimated Calories: ~930 kcal
 Optional 9:00 PM (if still hungry): Cottage Cheese (Paneer) with Berries
(~140 kcal)
 Estimated Daily Total: ~1295 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Mixed Berries

 Ingredients: ½ cup mixed berries.

 Instructions: Enjoy as a light starter.
 Estimated Calories: ~40 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Dal Makhani with Whole Wheat Roti & Mixed Veggies

 Ingredients: ½ cup black lentils (soaked overnight), ¼ cup

kidney beans (soaked overnight), 3.5 tbsp butter/oil, 1
medium onion (chopped), 2 medium tomatoes (pureed), 1
tbsp ginger-garlic paste, 1 tsp garam masala, ½ cup
milk/cream, salt to taste, 2 small whole wheat rotis, 1 cup
mixed steamed veggies (e.g., carrots, beans, peas).
 Instructions:
1. Cook soaked black lentils and kidney beans until very
soft and mushy (pressure cooker works best).
2. In a separate pan, heat 2 tbsp butter/oil. Sauté onion
until golden. Add ginger-garlic paste and cook for 1
minute.
3. Add tomato puree and spices; cook until oil separates.
4. Add the cooked lentils and kidney beans to the gravy.
Stir in remaining 1.5 tbsp butter/oil and milk/cream.
Simmer gently for 10-15 minutes.
5. Steam mixed veggies until tender-crisp. Serve dal
makhani with rotis and steamed veggies.
 Estimated Calories: ~975 kcal
 Optional 9:00 PM (if still hungry): Paneer Cubes with Walnuts (~203 kcal)
  Estimated Daily Total: ~1218 kcal

Sunday: Mutton Day

 6:00 PM - Small Starter:
o Boiled Egg with Bone Broth

 Ingredients: 1 large hard-boiled egg, 1 cup (240ml) plain

bone broth.
 Instructions: Serve the egg with warm bone broth.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mutton Keema Matar (Minced Mutton with Peas) & Brown Rice

 Ingredients: 250g minced mutton, 2.5 tbsp oil, 1 medium

onion (chopped), 1 cup peas (fresh or frozen), 1 tbsp ginger-
garlic paste, ½ tsp turmeric powder, 1 tsp garam masala, salt
to taste, fresh coriander for garnish, 1 cup cooked brown rice.
 Instructions:
1. Heat oil in a pan. Add onion and sauté until softened.
Add ginger-garlic paste and cook for a minute.
2. Add minced mutton and cook, breaking up lumps, until
browned.
3. Stir in peas, turmeric powder, garam masala, and salt.
Add a splash of water if needed.
4. Cover and simmer for 10-15 minutes until mutton is
cooked through and peas are tender. Garnish with
fresh coriander.
5. Serve hot with brown rice.
 Estimated Calories: ~1190 kcal
 Estimated Daily Total: ~1308 kcal

Week 2: Italian & Indian Fusion

Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)
Monday: Chicken Day (Italian Touch)
 6:00 PM - Small Starter:
o Tomato & Basil Bruschetta (1 slice)

 Ingredients: 1 small slice (approx. 20g) whole-wheat baguette

(toasted), ¼ cup diced tomatoes, 2-3 fresh basil leaves
(chopped), 1 tsp olive oil, pinch of salt.
 Instructions: Drizzle olive oil over toasted baguette. Top with
diced tomatoes, fresh basil, and a pinch of salt.
 Estimated Calories: ~80 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Chicken Cacciatore with Zucchini Noodles & Brown Rice

 Ingredients: 200g chicken breast (cubed), 1 tbsp olive oil, ½

onion (chopped), 1 bell pepper (sliced), ½ cup canned diced
tomatoes, ½ cup mushrooms (sliced), 1 tsp dried mixed
Italian herbs (oregano, basil), salt, black pepper, 1 medium
zucchini (spiralized or thinly sliced into noodles), 1 cup
cooked brown rice.
 Instructions:
1. Heat olive oil in a pan. Sauté chicken until browned on
all sides. Remove and set aside.
2. Add onion, bell pepper, and mushrooms to the pan.
Cook until softened.
3. Stir in diced tomatoes and Italian herbs. Return chicken
to the pan. Simmer, covered, until chicken is cooked
through and sauce has thickened slightly (approx. 15-
20 minutes). Season with salt and pepper.
4. Serve the Chicken Cacciatore over fresh zucchini
noodles with a side of brown rice.
 Estimated Calories: ~780 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with a few berries (~190
kcal)
 Estimated Daily Total: ~1050 kcal + snack = ~1240 kcal

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg with Almonds
  Ingredients: 1 large hard-boiled egg, 6 large raw almonds.
 Instructions: Serve the hard-boiled egg alongside the
almonds.
 Estimated Calories: ~120 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mixed Vegetable Kofta Curry with Whole Wheat Rotis

 Ingredients: 1 cup mixed grated vegetables (e.g., cabbage,

carrot, potato, small amount of paneer), 2 tbsp gram flour
(besan), 1 tsp ginger-garlic paste, ½ tsp turmeric, 1 tsp
coriander powder, ½ tsp cumin powder, ½ tsp garam masala,
salt. For Curry: 2 tbsp oil, 1 medium onion (pureed), 2
tomatoes (pureed), ½ cup water, 2 small whole wheat rotis.
 Instructions:
1. Combine grated veggies, gram flour, 1 tsp ginger-garlic
paste, ½ tsp turmeric, ½ tsp coriander, ¼ tsp cumin,
salt. Form into small koftas.
2. Heat 1 tbsp oil in a pan. Shallow fry koftas until golden
brown on all sides. Set aside.
3. In the same pan, add 1 tbsp oil. Sauté onion puree
until lightly browned. Add tomato puree, remaining
ginger-garlic paste, and spices (remaining coriander,
cumin, garam masala, salt). Cook until oil separates.
4. Add water, bring to a gentle simmer. Carefully add the
fried koftas to the curry. Simmer for 10-15 minutes.
5. Serve with the rotis.
 Estimated Calories: ~820 kcal
 Optional 9:00 PM (if still hungry): Paneer Bhurji with Walnuts (~220 kcal)
 Estimated Daily Total: ~1280 kcal

Wednesday: Mutton Day (Continental Touch)

 6:00 PM - Small Starter:
o Cream of Mushroom Soup (Light, Homemade)

 Ingredients: 1 cup (240ml) vegetable broth, ½ cup sliced

mushrooms, 2 tbsp light milk/cream, pinch of salt and pepper.
 Instructions: Sauté mushrooms briefly in a little water or
broth. Add broth and simmer. Blend until smooth. Stir in
milk/cream and season.
 Estimated Calories: ~100 kcal
  6:30 PM - 7:30 PM - Main Meal:
o Mutton Stew with Roasted Root Vegetables

 Ingredients: 200g mutton (cubed), 1 tbsp olive oil, 1 large

carrot (chopped), 1 large potato (chopped), 1 onion
(chopped), 2 cups vegetable broth, 1 tsp dried herbs
(rosemary, thyme), salt, black pepper.
 Instructions:
1. Heat olive oil in a pot. Brown mutton cubes on all
sides. Remove and set aside.
2. Add onion, carrot, and potato to the pot; sauté for 5-7
minutes.
3. Return mutton to the pot. Pour in vegetable broth and
add dried herbs.
4. Bring to a simmer, then cover and cook on low heat
until mutton is very tender and vegetables are soft
(approx. 1-1.5 hours, or pressure cook for 20-30 mins).
Season with salt and pepper.
 Estimated Calories: ~710 kcal
 Optional 9:00 PM (if still hungry): Protein Shake OR Greek Yogurt with
Walnuts (~220-225 kcal)
 Estimated Daily Total: ~1035 kcal (This day might be closer to the lower
end, around 1100-1200 depending on snack.)

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Greek Yogurt with Berries

 Ingredients: ½ cup plain, low-fat Greek yogurt, ½ cup mixed

berries.
 Instructions: Combine and enjoy.
 Estimated Calories: ~115 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Bharwan Baingan (Stuffed Eggplant) with Whole Wheat Roti

 Ingredients: 2-3 small eggplants, For Stuffing: 2 tbsp roasted

peanut powder, 1 tbsp roasted sesame seeds, 1 tsp coriander
powder, ½ tsp turmeric, ½ tsp red chili powder, ½ tsp garam
masala, salt. For Gravy: 3 tbsp oil, 1 medium onion (pureed),
1 tomato (pureed), 1 tsp ginger-garlic paste, 1 tsp cumin
powder, ½ cup water, 1 small whole wheat roti.
  Instructions:
1. Make 2-3 deep slits in each eggplant (without cutting
through).
2. Mix all stuffing ingredients with a little water to form a
thick paste. Carefully stuff the eggplants.
3. Heat 1 tbsp oil in a pan and shallow fry the stuffed
eggplants until lightly browned on all sides. Set aside.
4. In the same pan, add remaining 2 tbsp oil. Sauté onion
puree until lightly browned. Add tomato puree, ginger-
garlic paste, and spices (cumin, remaining coriander,
turmeric, red chili, garam masala, salt). Cook until oil
separates.
5. Add water, bring to a gentle simmer. Gently place the
fried stuffed eggplants in the gravy. Cover and cook on
low heat until eggplants are tender (approx. 15-20
minutes).
6. Serve with the roti.
 Estimated Calories: ~620 kcal
 Optional 9:00 PM (if still hungry): Paneer OR Brown Rice with light Dal
(~370-416 kcal)
 Estimated Daily Total: ~1135 kcal (Aim for higher snack to hit 1200)

Friday: Chicken Day (Continental Touch)

 6:00 PM - Small Starter:
o Protein Shake

 Ingredients: 1 scoop of your preferred protein powder mixed

with water or unsweetened almond milk.
 Instructions: Prepare shake according to powder instructions.
 Estimated Calories: ~150 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Chicken and Vegetable Skewers with Herb Roasted Potatoes

 Ingredients: 200g chicken breast (cubed), 1 cup mixed

vegetables for skewers (e.g., bell peppers, zucchini, onion,
cherry tomatoes), 2 tbsp olive oil (1 tbsp for veggies, 1 tbsp
for potatoes), 1 tsp dried herbs, salt, black pepper, 1 medium
potato (cubed).
 Instructions:
 1. Thread chicken and mixed vegetables alternately onto
skewers. Drizzle with 1 tbsp olive oil, dried herbs, salt,
and pepper.
2. Toss potato cubes with 1 tbsp olive oil, dried herbs (like
rosemary), salt, and pepper.
3. Roast skewers and potatoes in a preheated oven at
200°C (400°F) for 20-25 minutes, turning occasionally,
until chicken is cooked through and potatoes are
tender and browned. Alternatively, grill/pan-fry
skewers.
 Estimated Calories: ~750 kcal
 Optional 9:00 PM (if still hungry): Cottage Cheese (Paneer) with Mixed Nuts
(~185 kcal)
 Estimated Daily Total: ~1275 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Mixed Berries

 Ingredients: ½ cup mixed berries.

 Instructions: Enjoy as a light starter.
 Estimated Calories: ~40 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Vegetable Biryani (Lighter Version) with Raita

 Ingredients: 1 cup cooked brown rice, 1 cup mixed vegetables

(e.g., carrots, peas, beans, cauliflower), ½ cup paneer cubes,
1 tbsp oil/ghee, 1 onion (sliced), 1 tsp ginger-garlic paste,
biryani spices (e.g., cinnamon stick, cardamom pods, cloves,
bay leaf, 1 tsp biryani masala powder), salt. For Raita: ½ cup
plain Greek yogurt, ½ cucumber (grated), pinch salt, pinch
cumin powder.
 Instructions:
1. Heat oil/ghee in a pot. Sauté onion until golden brown.
Add ginger-garlic paste and whole spices; cook for a
minute.
2. Add mixed vegetables and paneer; cook until slightly
tender. Stir in biryani masala and salt.
3. Layer the cooked vegetables and paneer with the
cooked brown rice in the pot. Drizzle a little water over.
 Cover tightly and 'dum' cook (cook on very low heat)
for 10-15 minutes to allow flavors to meld.
4. Mix raita ingredients. Serve biryani with raita.
 Estimated Calories: ~645 kcal
 Optional 9:00 PM (if still hungry): Protein Shake + Paneer Cubes (~300
kcal)
 Estimated Daily Total: ~985 kcal (This day will be closer to 1000-1100
without increasing the base meal portions significantly or adding a very
large snack.)

Sunday: Mutton Day (Indian Touch)

 6:00 PM - Small Starter:
o Boiled Egg with Bone Broth

 Ingredients: 1 large hard-boiled egg, 1 cup (240ml) plain

bone broth.
 Instructions: Serve the egg with warm bone broth.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mutton Keema Matar (Minced Mutton with Peas) & Whole Wheat Roti

 Ingredients: 200g minced mutton, 1 tbsp oil, 1 onion

(chopped), 1 tsp ginger-garlic paste, 1 cup peas (fresh or
frozen), ½ cup diced tomatoes, spices (turmeric, coriander,
cumin, garam masala), salt, fresh coriander for garnish, 1
small whole wheat roti.
 Instructions:
1. Heat oil in a pan. Add onion and sauté until softened.
Add ginger-garlic paste and cook for a minute.
2. Add minced mutton and cook, breaking up lumps, until
browned.
3. Stir in tomatoes, peas, and all spices. Add a splash of
water if needed.
4. Cover and simmer for 10-15 minutes until mutton is
cooked through and peas are tender. Garnish with
fresh coriander.
5. Serve hot with the roti.
 Estimated Calories: ~780 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with Walnuts (~220 kcal)
  Estimated Daily Total: ~1308 kcal

Week 3: Continental & Indian Delights

Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)

Monday: Chicken Day (Continental Touch)

 6:00 PM - Small Starter:
o Hard-Boiled Egg with Avocado Slices

 Ingredients: 1 large hard-boiled egg, ¼ avocado (sliced).

 Instructions: Serve egg with avocado.
 Estimated Calories: ~158 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Creamy Mushroom Chicken with Steamed Broccoli & Cauliflower

 Ingredients: 200g chicken breast, 1 tbsp olive oil, 1 cup sliced

mushrooms, ½ cup light cream/milk, 1 tsp dried thyme, salt,
black pepper. 2 cups steamed broccoli and cauliflower florets.
 Instructions:
1. Heat olive oil in a pan. Sauté chicken until browned.
Add mushrooms and cook until softened.
2. Pour in light cream/milk and thyme. Simmer until sauce
thickens and chicken is cooked through. Season with
salt and pepper.
3. Serve with steamed broccoli and cauliflower.
 Estimated Calories: ~630 kcal
 Optional 9:00 PM (if still hungry): Protein Shake + Almonds (~267 kcal)
 Estimated Daily Total: ~1055 kcal (Still slightly on the lower side, ensure
main meal portions are generous or add extra fat).

Tuesday: Indian Vegetarian Day

  6:00 PM - Small Starter:
o Greek Yogurt with Berries

 Ingredients: ½ cup plain, low-fat Greek yogurt, ½ cup mixed

berries.
 Instructions: Combine and enjoy.
 Estimated Calories: ~115 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Aloo Gobi (Potato & Cauliflower) with Whole Wheat Rotis

 Ingredients: 1 medium potato (cubed), 1 cup cauliflower

florets, 1 tbsp oil, 1 onion (chopped), 1 tsp ginger-garlic
paste, 1 tomato (chopped), spices (turmeric, coriander,
cumin, garam masala), salt, fresh coriander, 2 small whole
wheat rotis.
 Instructions:
1. Heat oil in a pan. Add onion and sauté until softened.
Add ginger-garlic paste.
2. Add chopped tomato and all spices; cook until soft.
3. Add potato and cauliflower, mix well. Cover and cook
on medium-low heat until vegetables are tender
(approx. 15-20 minutes). Garnish with coriander.
4. Serve with rotis.
 Estimated Calories: ~530 kcal
 Optional 9:00 PM (if still hungry): Paneer Tikka with Cucumber/Tomato
(~416 kcal)
 Estimated Daily Total: ~1061 kcal

Wednesday: Mutton Day (Indian Touch)

 6:00 PM - Small Starter:
o Protein Shake

 Ingredients: 1 scoop of your preferred protein powder mixed

with water or unsweetened almond milk.
 Instructions: Prepare shake according to powder instructions.
 Estimated Calories: ~150 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mutton Curry (Light Version) with Brown Rice
  Ingredients: 200g mutton (cubed), 2 tbsp oil, 1 medium onion
(chopped), 1 tsp ginger-garlic paste, 1 tomato (pureed),
spices (turmeric, red chili, coriander, cumin, garam masala),
1 cup water, salt, fresh coriander for garnish, 1 cup cooked
brown rice.
 Instructions:
1. Heat oil in a pot. Brown mutton cubes. Add onion,
ginger-garlic paste; cook.
2. Add tomato puree and spices; cook until oil separates.
3. Add water, bring to a simmer, cover and cook on low
heat until mutton is tender. Garnish.
4. Serve with brown rice.
 Estimated Calories: ~980 kcal
 Estimated Daily Total: ~1130 kcal (Can add a small snack if targeting
higher end of range, e.g., 6 almonds ~42 kcal)

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg with Walnuts

 Ingredients: 1 large hard-boiled egg, 6 halves walnuts.

 Instructions: Serve the egg with walnuts.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Rajma (Kidney Bean Curry) with Whole Wheat Roti

 Ingredients: 1.5 cups cooked kidney beans, 1 tbsp oil, 1 onion

(chopped), 1 tomato (chopped), 1 tsp ginger-garlic paste,
spices (turmeric, coriander, cumin, garam masala, amchur
powder), salt, fresh coriander, 1 small whole wheat roti.
 Instructions:
1. Heat oil in a pan. Sauté onion, ginger-garlic paste. Add
chopped tomato and spices; cook until soft.
2. Add cooked kidney beans and a little water; simmer for
10-15 minutes until flavors meld. Garnish.
3. Serve with roti.
 Estimated Calories: ~525 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with Berries and Almonds
OR Quinoa with Paneer (~212-370 kcal)
  Estimated Daily Total: ~1013 kcal (Aim higher if needed for 1200
minimum.)

Friday: Chicken Day (Continental Touch)

 6:00 PM - Small Starter:
o Greek Yogurt with Berries

 Ingredients: ½ cup plain, low-fat Greek yogurt, ½ cup mixed

berries.
 Instructions: Combine and enjoy.
 Estimated Calories: ~115 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Grilled Chicken & Veggie Salad with Light Vinaigrette

 Ingredients: 200g grilled chicken breast (sliced), 2 cups mixed

greens, 1 cup mixed chopped raw vegetables (e.g.,
cucumber, bell pepper, cherry tomatoes, carrots), 2 tbsp olive
oil, 1 tsp apple cider vinegar/lemon juice, salt, pepper, dried
herbs.
 Instructions:
1. Grill chicken breast until cooked through. Let cool
slightly and slice.
2. Combine all salad ingredients in a large bowl.
3. Whisk together olive oil, apple cider vinegar/lemon
juice, salt, pepper, and dried herbs for the dressing.
4. Pour dressing over salad and toss gently to coat.
 Estimated Calories: ~530 kcal
 Optional 9:00 PM (if still hungry): Roasted Chicken Thigh OR Protein Shake
+ Paneer Cubes (~375-390 kcal)
 Estimated Daily Total: ~1020 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Protein Shake

 Ingredients: 1 scoop of your preferred protein powder mixed

with water or unsweetened almond milk.
 Instructions: Prepare shake according to powder instructions.
 Estimated Calories: ~150 kcal
  6:30 PM - 7:30 PM - Main Meal:
o Baingan Bharta (Smoked Eggplant Mash) with Whole Wheat Roti

 Ingredients: 1 large eggplant, 1 tbsp oil/ghee, 1 onion

(chopped), 1 tomato (chopped), 1 tsp ginger-garlic paste,
spices (turmeric, red chili, coriander, cumin, garam masala),
salt, fresh coriander, 1 small whole wheat roti.
 Instructions:
1. Roast eggplant directly over a gas flame or under a
broiler until skin is charred and flesh is very soft. Peel
the skin, mash the flesh.
2. Heat oil/ghee in a pan. Sauté onion, ginger-garlic
paste. Add chopped tomato and spices; cook until soft.
3. Add mashed eggplant, mix well, and simmer for 5-7
minutes. Garnish with fresh coriander.
4. Serve with roti.
 Estimated Calories: ~360 kcal
 Optional 9:00 PM (if still hungry): Paneer Bhurji with Walnuts (~456 kcal)
 Estimated Daily Total: ~966 kcal (This day will be closer to 1000-1100
without a very large snack, consider doubling roti or adding significant oil
to the main meal.)

Sunday: Mutton Day (Continental Touch)

 6:00 PM - Small Starter:
o Boiled Egg with Bone Broth

 Ingredients: 1 large hard-boiled egg, 1 cup (240ml) plain

bone broth.
 Instructions: Serve the egg with warm bone broth.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Shepherd's Pie (Mutton based, Light Version) with Mixed Greens

 Ingredients: 200g minced mutton, 1 tbsp olive oil, 1 onion

(chopped), 1 carrot (diced), ½ cup peas, 1 cup mutton/veg
broth, 1 tsp dried mixed herbs, salt, black pepper. Topping: 1
large potato (boiled & mashed with a splash of milk/water).
Side of mixed greens with 1 tsp olive oil.
 Instructions:
 1. Heat 1 tbsp olive oil. Sauté minced mutton until
browned. Add onion, carrot, peas; cook briefly. Stir in
broth and dried herbs. Simmer for 10-15 minutes until
sauce slightly thickens. Season.
2. Pour mutton mixture into an oven-safe dish. Top with
mashed potato.
3. Bake in a preheated oven at 180°C (350°F) for 20-25
minutes, or until topping is golden brown.
4. Serve with mixed greens tossed with 1 tsp olive oil.
 Estimated Calories: ~850 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with Cashews (~235 kcal)
 Estimated Daily Total: ~1203 kcal

Week 4: Diverse Flavors

Daily Structure:
 6:00 PM: Small Starter (Approx. 50-150 kcal)
 6:30 PM - 7:30 PM: Main Meal (Approx. 800-1200 kcal)
 9:00 PM (Optional, if still hungry): Small, Light Snack (Approx. 150-300
kcal)

Monday: Chicken Day (Asian/Continental Touch)

 6:00 PM - Small Starter:
o Protein Shake

 Ingredients: 1 scoop of your preferred protein powder mixed

with water or unsweetened almond milk.
 Instructions: Prepare shake according to powder instructions.
 Estimated Calories: ~150 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Chicken Stir-fry with Cashews & Mixed Asian Greens with Brown Rice

 Ingredients: 200g chicken breast (sliced), 1 tbsp olive oil, 1

tsp sesame oil, 1 cup mixed Asian greens (e.g., bok choy,
spinach), ½ cup bell peppers (sliced), ¼ cup cashews, 1 tbsp
low-sodium soy sauce, minced ginger, minced garlic, salt,
black pepper, 1 cup cooked brown rice.
 Instructions:
 1. Heat olive oil and sesame oil in a large wok or pan over
high heat. Stir-fry chicken until cooked. Remove and
set aside.
2. Add ginger and garlic to the pan; stir-fry for 30
seconds.
3. Add bell peppers and cook briefly. Add Asian greens
and cashews; stir-fry until greens wilt.
4. Return chicken to the pan. Add soy sauce and stir well.
Season.
5. Serve with brown rice.
 Estimated Calories: ~1030 kcal
 Estimated Daily Total: ~1180 kcal (Can add a small snack if targeting
higher end, e.g., a few berries ~40 kcal)

Tuesday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Boiled Egg with Almonds

 Ingredients: 1 large hard-boiled egg, 6 large raw almonds.

 Instructions: Serve the hard-boiled egg alongside the
almonds.
 Estimated Calories: ~120 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Lauki (Bottle Gourd) Kofta Curry with Whole Wheat Rotis

 Ingredients: 1 cup grated lauki (bottle gourd, squeezed of

excess water), 2 tbsp gram flour (besan), 1 tsp ginger-garlic
paste, ½ tsp turmeric, 1 tsp coriander powder, ½ tsp garam
masala, salt. For Curry: 2 tbsp oil, 1 medium onion (pureed), 2
tomatoes (pureed), ½ cup water, 2 small whole wheat rotis.
 Instructions:
1. Combine grated lauki, gram flour, 1 tsp ginger-garlic
paste, ½ tsp turmeric, ½ tsp coriander, ½ tsp garam
masala, salt. Form into small koftas.
2. Heat 1 tbsp oil in a pan. Shallow fry koftas until golden
brown. Set aside.
3. In the same pan, add 1 tbsp oil. Sauté onion puree
until lightly browned. Add tomato puree and remaining
spices. Cook until oil separates.
 4. Add water, bring to a gentle simmer. Carefully add the
fried koftas to the curry. Simmer for 10-15 minutes.
5. Serve with rotis.
 Estimated Calories: ~670 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with Walnuts (~220 kcal)
 Estimated Daily Total: ~1200 kcal

Wednesday: Mutton Day (Indian Touch)

 6:00 PM - Small Starter:
o Greek Yogurt with Chia Seeds

 Ingredients: ½ cup plain, low-fat Greek yogurt, 1 tbsp chia

seeds.
 Instructions: Stir chia seeds into yogurt and enjoy.
 Estimated Calories: ~135 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mutton Nihari (Light Version) with Whole Wheat Roti

 Ingredients: 200g mutton (boneless, cubed), 2 tbsp oil, 1

onion (chopped), 1 tbsp ginger-garlic paste, 1 tbsp Nihari
masala (store-bought or homemade), 1 cup water, salt, fresh
ginger juliennes and green chilies for garnish, 1 small whole
wheat roti.
 Instructions:
1. Heat oil in a heavy-bottomed pot. Brown mutton cubes.
Add onion, ginger-garlic paste; cook.
2. Add Nihari masala and water, bring to a simmer. Cover
and cook on low heat until mutton is very tender and
gravy thickens (this can take 1.5-2 hours, or use a
pressure cooker).
3. Garnish with fresh ginger juliennes and green chilies.
Serve with roti.
 Estimated Calories: ~860 kcal
 Optional 9:00 PM (if still hungry): A few Almonds (~42 kcal)
 Estimated Daily Total: ~1227 kcal

Thursday: Indian Vegetarian Day

 6:00 PM - Small Starter:
 o Boiled Egg with Mixed Berries

 Ingredients: 1 large hard-boiled egg, ½ cup mixed berries.

 Instructions: Serve the egg with berries.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Capsicum & Onion Curry (with Cashew Paste for Richness) with
Whole Wheat Rotis
 Ingredients: 2 bell peppers (sliced), 1 onion (sliced), 2 tbsp
oil, 1 tsp ginger-garlic paste, 1 tomato (chopped), 1 tbsp
cashew paste (from 5-6 soaked cashews), spices (turmeric,
coriander, cumin, garam masala), salt, 2 small whole wheat
rotis.
 Instructions:
1. Heat 1 tbsp oil in a pan. Sauté onion, ginger-garlic
paste. Add chopped tomato and all spices; cook until
soft.
2. Add sliced bell peppers, cook until slightly tender-crisp.
3. Stir in cashew paste and a little water; simmer until
gravy thickens.
4. Serve with rotis.
 Estimated Calories: ~550 kcal
 Optional 9:00 PM (if still hungry): Paneer Bhurji (~416 kcal)
 Estimated Daily Total: ~1084 kcal (Aim higher if needed for 1200
minimum.)

Friday: Chicken Day (Italian Touch)

 6:00 PM - Small Starter:
o Protein Shake

 Ingredients: 1.5 scoops of your preferred protein powder

mixed with water or unsweetened almond milk.
 Instructions: Prepare shake according to powder instructions.
 Estimated Calories: ~225 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Chicken Parmesan (Lighter Version) with Roasted Broccoli

 Ingredients: 200g chicken breast (flattened), 2 tbsp olive oil,

2 tbsp tomato puree, 1 tbsp grated Parmesan cheese, 1 tsp
 dried oregano, salt, black pepper. 2 cups broccoli florets
(roasted with 1 tbsp olive oil).
 Instructions:
1. Heat 1 tbsp olive oil in a pan. Pan-fry flattened chicken
breast until cooked through.
2. Spread tomato puree over cooked chicken, sprinkle
with Parmesan cheese and oregano. Cover and cook on
low heat until cheese melts.
3. Toss broccoli florets with 1 tbsp olive oil, salt, and
pepper. Roast in a preheated oven at 200°C (400°F)
until tender-crisp (approx. 15-20 mins).
4. Serve chicken with roasted broccoli.
 Estimated Calories: ~710 kcal
 Optional 9:00 PM (if still hungry): Greek Yogurt with Berries (~190 kcal)
 Estimated Daily Total: ~1315 kcal

Saturday: Indian Vegetarian Day

 6:00 PM - Small Starter:
o Mixed Berries

 Ingredients: ½ cup mixed berries.

 Instructions: Enjoy as a light starter.
 Estimated Calories: ~40 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Vegetable Kofta Curry (Different Veggies/Spices) with Whole Wheat
Rotis
 Ingredients: 1 cup mixed grated vegetables (e.g., bottle
gourd, carrot, cabbage), 2 tbsp gram flour (besan), spices
(ginger-garlic paste, red chili, garam masala), salt. For Curry:
3 tbsp oil, 1 medium onion (diced), 2 tomatoes (diced), 1 tsp
cumin powder, ½ cup water, 2 small whole wheat rotis.
 Instructions:
1. Prepare koftas from grated veggies, gram flour, ginger-
garlic paste, red chili, garam masala, salt. Shallow fry
in 1 tbsp oil until golden.
2. In the same pan, add remaining 2 tbsp oil. Sauté diced
onion until softened. Add diced tomatoes and cumin
powder; cook until soft.
 3. Add water, bring to a simmer. Gently add the fried
koftas. Simmer for 10-15 minutes.
4. Serve with rotis.
 Estimated Calories: ~770 kcal
 Optional 9:00 PM (if still hungry): Paneer (100g) cooked with oil (~416
kcal)
 Estimated Daily Total: ~1226 kcal

Sunday: Mutton Day (Continental Touch)

 6:00 PM - Small Starter:
o Boiled Egg with Bone Broth

 Ingredients: 1 large hard-boiled egg, 1 cup (240ml) plain

bone broth.
 Instructions: Serve the egg with warm bone broth.
 Estimated Calories: ~118 kcal
 6:30 PM - 7:30 PM - Main Meal:
o Mutton and Vegetable Skewers with Quinoa Salad

 Ingredients: 200g mutton (cubed), 1 cup mixed vegetables

for skewers (e.g., bell peppers, zucchini, cherry tomatoes,
mushroom), 1 tbsp olive oil (for skewers). For Quinoa Salad: 1
cup cooked quinoa, ½ cup diced cucumber, ¼ cup diced red
onion, 1 tbsp lemon juice, 1 tbsp olive oil, salt, pepper, fresh
parsley.
 Instructions:
1. Thread mutton and vegetables onto skewers. Drizzle
with 1 tbsp olive oil, salt, pepper, and dried herbs. Grill
or roast skewers until mutton is cooked through.
2. Combine cooked quinoa, diced cucumber, diced red
onion, lemon juice, 1 tbsp olive oil, salt, pepper, and
fresh parsley for the salad. Toss well.
3. Serve grilled skewers with quinoa salad.
 Estimated Calories: ~1100 kcal
 Estimated Daily Total: ~1218 kcal

Enjoy your diverse and healthy meals throughout your intermittent fasting
journey! Let me know if you'd like any other additions or modifications.