WEIGHT LOSS DIET PLAN
Day 1
Early Morning
Soaked fenugreek water(1 glass)
Mixed nuts (1 fist)
Breakfast:
2 Methi leaves besan chilla/dosa with green chutney & half cup grated paneer
salad Green tea/ Weak tea
Lunch:
2 Multigrain chapathi/ Brown rice(150g)
Rajma gravy/ fish gravy
Salad(1
katori)
Flaxseed
Raita
Evening:
1 table spoon of pumpkin seeds
Green tea or tea or coffee without sugar
Dinner:
Grilled tofu (1 bowl) & one ragi roti with tomato chutney
DAY 2
Early Morning
Boiled jeera water(1
glass) Nuts & seeds (1
fist)
Breakfast:
Grated carrot dosa/ moong dal chilla with coriander
chutney Salad(1 katori)
1tsp of flaxseeds
Lunch:
Quinoa/ Broke wheat rice
Chana gravy or fish
gravy(150g) Salad (1
katori)
Fenugreek powder Raita
Evening:
The whole truth proein
bar Weak tea / coffee
Dinner:
Multigrain roti with soya chunk
gravy Salad
DAY 3:
Early Morning
Hot lemon-ginger water
Nuts & seeds (1 fist)
Breakfast:
Oats dosa (2 small sizes) with Tomato
chutney 2 boiled egg whites/ Boiled
peanuts(1 katori) Lunch:
Red rice with Palak
gravy Salad
Curd/ yogurt/ Raita
Evening:
Hot lemon water
Dinner:
Chicken soup/ Mushroom soup/ Veg soup
DAY 4:
Early Morning
Apple cider vinegar water (1
glass) Nuts & seeds (1 fist)
Breakfast:
Overnight oats, chia seeds, pumpkin seeds, almond in curd/milk
Lunch:
Salad
1 Multigrain chapathi/ Brown rice(150g) with soya chunk
gravy Methi powdered raita(1 katori)
Evening:
Hot lemon
water(1 glass) 1
guava Dinner:
Broken wheat pulao/ 1 Multigrane
chapathi Sambhar/ veg gravy/ Chicken
gravy
DAY 5:
Early Morning
Hot lemon ginger water(1
glass) Nuts & seeds (1 fist)
Breakfast:
2 Roti with Paneer gravy
salad
Lunch:
Red rice/ Chapathi
Fried curd
Salad
Evening:
Buttermilk with 1 tsp of flaxseeds
Dinner:
Moringa or drumstick eaves soup
DAY 6:
Early Morning
Soaked fenugreek
water(1glass) Nuts & seeds
(1 fist)
Breakfast:
Overnight soaked oats, nuts, and chia seeds in curd/Yogurt/Milk(1 bowl)
Lunch:
Broken wheat rice with veg gravy or chicken
gravy Salad
Curd/ yogurt/ Raita
Evening:
Black coffee/ weak tea
1 spoon of chia seed and pumpkin seed
Dinner:
Grilled fish or grilled
mushroom Salad
DAY 7:
Early Morning
Apple cider vinegar water (1 glass)
Breakfast:
Ragi dosa/ Ragi chapathi with green
chutney salad
Lunch:
Red rice/ Chapathi
Veg gravy/ Thick dal/ Sambhar/ Chicken/ Fish/ mutton
gravy Salad
Curd/ yogurt/ Raita
Evening:
Buttermilk with 1 tsp of flaxseeds
Dinner:
Broken wheat vegetable
upma Veg gravy/ Chicken
gravy
