Early Morning (After Waking Up):
Water: one glass (warm)
Methi Seeds: 2 tsp (soaked overnight) or 1 tsp powder.
Flax Seeds: 2 tsp (soaked in water) or powder with warm or normal water.
Breakfast (7 to 9 AM):
Low-Fat Milk: 100 ml
Fruits: Apple or Banana (1 piece), or any other available fruits
Nuts: Groundnut or Peanut (4 pieces)
Oats: 4 tbsp with milk (100 ml), dates (2 pieces), figs (2 pieces), and
additional fruits like half a banana or two apple slices. Blend with nuts and
seeds powder (2 tsp) for a smoothie.
Alternatives: Rolled oats (raw or cooked) with nuts and seeds (2 tsp) and
apple slices (3 pieces) or papaya with milk (100 ml) and dates (1 piece), or
oats upma (1 bowl, 60 mgs), or oats chilla (1 piece), or moong chilla (1 piece)
with curd (50 ml) or subji and fruit bowl.
Mid-Morning (11 to 11:30 AM, if required):
Beverages: Lemon salt water or green tea (1 glass) or tender coconut water
Snacks: Cut fruits or buttermilk
Lunch (1 PM):
Salads: A mix of available vegetables like onion, cucumber, tomato, beetroot,
radish, turnip, capsicum, and carrot with salt and pepper.
Raita: Onion, tomato, cucumber, radish, turnip, beetroot, carrot, and lauki
grated and mixed in curd.
Main Course: Rice or brown rice (150 mgs, 10 tbsp) or chapati (3 pieces),
bajra, bhakri, or jowar roti (3 pieces), dhal (1 bowl, 150 ml), sambar with
vegetables, or green gram gravy/palak paneer/soya chunks gravy (50 mgs).
Sides: Vegetable subji (1 bowl, 100 mgs), leafy vegetables (1 cup), curd (1
cup, 100 ml), amla juice (30 ml in 100 ml water).
Evening Snacks (3:30 PM or Pre-Workout):
Nuts and Seeds: Almonds (5 pieces), walnuts (3 pieces), pumpkin, melon,
sunflower seeds (3 tsp each).
Beverages: Green tea (1 glass)
Snacks: Makhana or fruit bowl, pineapple, papaya, apple, roasted groundnut
(50 mgs), boiled corn (1 cup), puffed rice (2 fists), cucumber chaats,
pineapple chaats, sattu powder (3 tsp with warm water), or buttermilk.
Dinner (7:30 PM or After Reaching Home):
Main Course: No rice. Roti or chapati (2 pieces), rolled oats khichadi with
veggies (6 tbsp), or broken wheat Dalia with veggies (6 tbsp), dhal or paneer
(30 mgs) as gravy or burji, or egg whites (3 to 4 pieces).
Sides: Vegetable subji (1 cup).
Post-Dinner (If Hungry):
Detox Water: Saunf, jeera, ajwain, dhaniya, dalchini soaked in water (1
glass).
Snacks: Almonds (5 to 7 pieces), walnuts (3 pieces), pumpkin, melon,
sunflower seeds (3 tsp each, roasted).
Bedtime (or Anytime for Detox):
Detox Water: As mentioned above.
Snacks: If hungry, nuts and seeds powders (tsp) with buttermilk and fruit
bowl.
General Instructions:
Eat on time, avoid fried foods, and junk food.
Engage in walking for 30 to 45 minutes, 6 days a week.
Consume 3 to 3.5 liters of fluids per day.
Avoid bakery foods and cream biscuits.
Limit rice intake to lunch and avoid it for breakfast and dinner.
Allow for a cheat day once or twice a month, followed by 2 days of low-carb
dinners.
Drink saunf and jeera-soaked water after dinner.
Spend time in sunlight for vitamin D absorption.
Limit oil intake to 3 to 4 tsp per day.
Remember to follow this diet plan consistently and repeat lipid profile and thyroid
TSH tests after a month. Also, consider taking probiotics for 10 to 15 days to improve
gut bacteria and digestion. Avoid alcohol for 3 months.
