Ayurvedic
Breakfast Options (Choose One Daily):
1. Moong dal chilla with mint chutney
2. Vegetable upma (millet based)
3. Steamed idli + coriander-coconut chutney (no sambhar)
4. Dalia (broken wheat) with veggies and ghee (1/4 tsp)
5. Masala oats (with curry leaves, mustard seeds, turmeric)
6. Ragi porridge with cardamom and nutmeg
7. Poha with peanuts, curry leaves, and lemon
8. Khichari (thin, soupy, moong + rice, turmeric, cumin)
9. Fruit bowl (papaya, apple, pear) with a pinch of cinnamon
10. Warm almond milk with dates + 1 multigrain toast
Lunch (12:30–1:30 PM) – Heaviest & Most Nutrient-Dense
Main meal of the day; must include all 6 Ayurvedic tastes (sweet, sour, salty, bitter, pungent,
astringent).
Lunch Options (Choose One Daily):
1. Vegetable khichari (moong + rice + ghee + bottle gourd, spinach)
2. Bajra roti + lauki sabzi + mint raita
3. Ragi roti + palak tofu curry + jeera rice (small portion)
4. Brown rice + arhar dal + steamed vegetables
5. Millet khichari (barnyard millet + moong + moringa leaves)
6. Quinoa pulao + sautéed greens + coriander chutney
7. Amaranth roti + pumpkin curry + beetroot salad
8. Mung sprout curry + red rice + cucumber salad
9. Moong dal + bottlegourd curry + methi paratha (no oil)
10. Tur dal + tinda sabzi + barley roti + ajwain buttermilk
Include: 1/2 tsp ghee to aid digestion; no curd, but use thin buttermilk with rock salt + cumin.
Evening Snack (4–5 PM) – Light & Dry
Avoid fried snacks or heavy items. Favour pungent, astringent and bitter foods to pacify Kapha.
Top 10 Ayurvedic Snack Options:
1. Roasted makhana with turmeric and rock salt
2. Warm tulsi-ginger tea with 2 khakhra
3. Roasted chana (1 handful)
4. Grated carrot-beet salad with lemon & mint
5. Cucumber slices with black salt and cumin
6. Light moong soup
7. Green gram sprouts + lemon + coriander
8. Amla juice (30 ml) + pinch of rock salt
9. Buttermilk with curry leaves and ginger
10. Apple slices + cinnamon dusting
Dinner (6:30–7:30 PM) – Light, Warm, Soupy
Should be 50% lighter than lunch and finished before sunset (or max by 8 PM).
Dinner Options:
1. Moong dal soup + sautéed veggies
2. Vegetable stew with thin millet roti
3. Clear lauki or pumpkin soup + sautéed tofu
4. Light khichari (1:3 moong:rice) + cumin
5. Steamed bottle gourd + jeera rice (1/2 cup)
6. Ragi porridge with cumin, ginger, and ajwain
7. Masoor dal soup + beetroot salad
8. Oats vegetable broth
9. Barley soup + coriander chutney
10. Carrot-ginger soup + 2 phulka (no oil)
Bedtime (9–9:30 PM)
• Warm water with turmeric
• 1 tsp Triphala powder with warm water (if digestion is weak)
Lifestyle Tips for Weight Loss
• Avoid raw salads at night
• Never skip meals; practice mindful eating (no phones/screens)
• 12–14 hour overnight fast (early dinner helps this)
• Dry body brushing (garshana) 3x/week before bath
• Weekly abhyanga (oil massage) with warm sesame oil
Clinical Nutrition Summary
• Calories: Start with ~1500 kcal/day → taper to 1200 kcal/day
• Protein: ~80–90 g/day (1–1.2 g/kg of target weight)
• Fat: 25–30% of kcal; saturated fat <10%; cholesterol <150 mg/day
• Sodium: <1500–2000 mg/day
• Carbohydrates: Complex carbs, ~50–55% kcal
• Fibre: 25–30 g/day (soluble fibre emphasized)
• Meal Frequency: 5–6 small, warm meals daily
• Fluid: 2.5–3L water/day; avoid cold drinks and raw foods at night
4-Month Structured Weight Loss Diet
Month 1 – Detox + Transition Phase (1500 kcal/day)
Meal Time Meal Options (10+ varieties) Note
Early
Warm water + lemon + ajwain / triphala Gas & digestion aid
Morning
5-soaked almonds + 2 walnuts
1. Moong dal chilla
2. Sattu drink
3. Vegetable daliya
4. Vegetable poha
5. Ragi porridge
Breakfast Avoid banana, fried litti
6. Besan cheela
7. Boiled egg whites + toast
8. Idli + chutney
9. Roasted makhana + green
tea
10. Bajra upma
Mid-Morning 1 fruit (apple, papaya, orange, pear) Avoid grapes, mango
1. Lauki + chana dal + red rice
2. Masoor dal + lauki + roti
3. Moong-millet khichdi
4. Tamatar + baingan chokha + bhuna
chana
Small salad, 1/2 tsp mustard
Lunch 5. Palak tofu curry + barley roti
oil allowed
6. Chana ghugni + roti
7. Lauki kadhi + brown rice
8. Lauki-mooli curry + ragi roti
9. Plain dal + methi bhaji + sattu roti
10. Mixed veg curry + red rice
1. Roasted chana
2. Ginger-tulsi tea
3. Cucumber slices
Evening Snack No biscuits or mixtures
4. Sattu lemon drink
5. Tomato juice + black salt
6. Boiled shakarkand
1. Lauki soup + stir-fried bhindi
2. Khichdi with more dal, less rice
Dinner
3. Clear masoor soup + beet salad
No curd or raw salads at night
4. Moong dal + steamed karela
5. Steamed chokha plate
6. Grilled tofu + spinach curry
Bedtime Warm water + pinch of haldi or jeera Avoid milk if gassy
Therapeutic Tips
• No Pickles, Salted Papads, Bakery, Fried Foods
• No Cold Water or Ice – aggravates gastric symptoms
• Avoid Curd at Night – increases mucus and bloating
• Limit Sattu + Raw Onion combo if gassy
• Include small amounts of mustard oil or ghee (½–1 tsp/day) for liver support
• Walk after meals (15–20 mins) to improve digestion and reduce blood sugar spikes
Month 1: Adaptation Phase (~1500 kcal/day)
Month 2: Fat Mobilization (~1300–1400 kcal/day)
Month 3: Intensification Phase (~1200 kcal/day)
Month 4: Metabolic Reset (~1200–1300 kcal/day)
