■ 7-Day Food & Drink Plan (Skin Glow + Weight
Balance)
Morning (everyday)
• 1 glass warm water (plain / lemon)
• Small tea (your usual)
• 1 boiled egg OR handful roasted chana (instead of nuts)
Breakfast
• Mon: 2 dosa + chutney + 1 egg
• Tue: Idiyappam + vegetable curry
• Wed: Idli + sambar
• Thu: Pazhachoru (curd rice with pickle/veg)
• Fri: Puttu + kadala curry / banana
• Sat: Appam + veg stew / egg curry / Oats
• Sun: Chapati + veg curry
Mid-morning snack
• 1 fruit (papaya, apple, guava, pomelo, or orange)
• If not fruit, cucumber/carrot sticks
Lunch (daily structure)
• Small rice / 2 chapati
• Dal / fish / chicken (protein)
• 2 veggies (sabji / thoran / salad)
• Curd (for digestion + skin)
Evening
• Healthy options: boiled corn, sundal, sprouts chaat, or 1 fruit
• If noodles (Yippee etc.) → always add boiled egg + veggies
• If craving tea → replace with green tea / tulsi tea sometimes
Dinner (light, by 8–8:30)
• Mon: 2 chapati + dal
• Tue: Vegetable soup + salad
• Wed: Rice (small) + fish curry + veggie
• Thu: Upma / pongal
• Fri: Chapati + egg curry
• Sat: Vegetable khichdi
• Sun: Rice (small) + chicken curry + veg
Bedtime drink (alternate daily)
• Mon: Turmeric milk
• Tue: Jeera water (warm)
• Wed: Cinnamon water (warm)
• Thu: Warm plain milk
• Fri: Herbal tea (tulsi / chamomile)
• Sat: Lemon warm water (light)
• Sun: Turmeric milk
Extra tips
• ■ Water: Aim 2L (8 glasses) every day
• ■ Rule: At least 2 fruits + 2 veggies daily
• ■ Sleep: Try for 7–8 hours (biggest skin secret!)
