General Indian Diet Plan for Weight Loss: Balanced Eating Tips and Healthy Food Charts for a Fitter You – For Informational Use Only
Diet Plan for Weight Loss
No Packaged Food
Deep Breathing 10 mIns as u get up
Minimize sugar intake
MORNING RITUAL |
GRATITUDE |
1 Glass of water 1tsp Soaked chia seeds overnight in one cup water |
8 Black Raisins 5 to 6 Strands of Kesar One Anjeer Soaked |
No Biscuits |
BREAKFAST CURRY LEAVES 10 WITH WATER | |
DAY 1 | ONE MOONG DAL CHILLA 30 GMS DAL UNCOOKED ADD 50 TO 60 GMS VEGEABLES ON CHILLA 50 GMS CURD |
DAY 2 | 2 WHOLE EGGS ADD VEGETABLES 50 TO 60 GMS |
DAY 3 | 2 WHOLE EGGS ADD VEGETABLES 50 TO 60GMS OR PANEER SANDWICH PANEER 80GMS BREAD 2 SLICES |
DAY 4 | SAME AS DAY 1 |
DAY 5 | 2 WHOLE EGGS ADD VEGETABLES 50 TO 60 GMS |
DAY 6 | 2 WHOLE EGGS ADD VEGETABLES 50 TO 60 GMS OR ONE PANEER SANDWICH |
DAY 7 | 1 BESAN CHILLA WITH VEGETABLE 40 GMS BESAN VEGETABLE 70 – 80 GM |
MID MEAL ( EAT ACCORDING AVAILABILITY ) NIGELLA SEED ¼ SPOON WITH HONEY | |
DAY 1 | APPLE 1 WITH 2 WALNUTS |
DAY 2 | ORANGE 1 WITH 3 ALMONDS |
DAY 3 | PINEAPPLE 3 SLICES TO 5 SLICES 2 WALNUTS |
DAY 4 | KIWI 1 2 WALNUTS |
DAY 5 | PAPAYA 100GMS WITH 3 ALMONDS |
DAY 6 | WATERMELON 100 GMS WITH 3 ALMONDS |
DAY 7 | PEAR 1 TO 2 WALNUTS |
LUNCH ( START MEAL WITH SALAD ) | |
DAY 1 | DAL PALAK, ROTI, MIXED SALAD DAL PALAK – 1 BOWL DAL – 30 GM UNCOOKED ROTI 1 SALAD 1 BOWL START WITH SALAD |
DAY 2 | TURAI SABZI, JOWAR ROTI, KALA CHANNA SALAD KAALA CHANNA 20 GMS UNCOOKED TURAI SABZI 1 BOWL APPROX 150 GMS JOWAR ROTI 1 MIXED SALAD 1 BOWL |
DAY 3 | METHI BHAJI WITH JOWAR ROTI, SALAD, MUSHROOM TIKKA MUSHROOMS 100 GMS METHI BHAJI 1 BOWL JOWAR ROTI 1 SALAD 1 BOWL |
DAY 4 | DAHI BESAN KADHI, RICE, KAALA CHANNA SALAD 20 GMS CHANNA DAHI BESAN KADBI 1 BOWL RICE 30 GM ( UNCOOKED ) SALAD 1 BOWL |
DAY 5 | RAJMA WITH JOWAR ROTI, MIXED SALAD 30 GM UNCOOKED RAJMA 1 JOWAR ROTI 1 BOWL MIX SALAD |
DAY 6 | VEGETABLE PULAO WITH CURD, SALAD 1 BOWL VEGETABLE PULAO, 1 BOWL LOW FAT CURD 1 BOWL SALAD RICE 30 GM UNCOOKED |
DAY 7 | SOYA CURRY, ROTI SALAD SOYA 40 GMS UNCOOKED ROTI 1 SALAD 1 BOWL OR DHOKLA 100 GMS |
EVENING | |
DAY 1 | MIXED NUTS ONE SPOON, COFFEE |
DAY 2 | SUNFLOWER SEEDS ONE SPOON WITH BUTTERMILK |
DAY 3 | COCONUT WATER WITH MAKHANA 50 GM |
DAY 4 | BUTTER MILK WITH 30 GMS BHUNNA CHANNA |
DAY 5 | COCONUT WATER WITH POPCORN 50 GMS |
DAY 6 | COCONUT WATER WITH MAKHANA 50 GMS |
DAY 7 | COCONUT WATER WITH MAKHANA 50 GMS |
DINNER | |
DAY 1 | ONE BOWL HARI BOWL OR ANY DAL SAUTEED VEGETABLE WITH FEW PIECES OF PANEER AND ONE ROTI |
DAY 2 | FAVORITE MEAL |
DAY 3 | DAL MAKHANI, BEETROOT TIKI, ROTI DAL MAKHNI – 1 BOWL ROTI 1 DAL 30 GM UNCOOKED BEETROOT TIKKI 2 PIECE |
DAY 4 | QUINOA KHICHDI QUINOA 50 GM ( UNCOOKED ) VEGETABLES 70 TO 80 GM OR VEGETABLE DALIYA 40 GMS DALIYA 90 GMS VEGETABLES |
DAY 5 | VEGETABLE PULAV WITH CURD PULAV ONE BOWL CURD ONE BOWL |
DAY 6 | LOBIA CURRY, ROTI, SALAD LOBIA 30 GMS ROTI 1 SALAD 1 BOWL |
NOTES DIETARY GUIDELINES
- ENSURE THAT YOU EAT YOUR MEALS ON TIME
- EAT BALANCED MEALS
- START YOUR MAIN MEALS WITH SALAD OR A SOUP OR VEGGIES OR STIR FRY VEGETABLES ALWAYS
- RESTRICT THE USAGE OF SUGAR, JAGGERY, AND HONEY AND BUTTER
- RESTRICT THE USE OF TABLE SALT. INSTEAD USE LIME, VINEGAR OR HERBS TO ADD FLAVOR TO THE FOOD.
- RESTRICT SALTY FOODS PICKLE, PAPAD, CANNED, PACKAGED FOODS.
- RESTRICT BAKERY PRODUCTS – BISCUITS, COOKIES, BREAD, CAKES, DONUTS, WAFFLES, KHARI, RUSK
- RESTRICT FRUIT JUICES, AERATED DRINKS, KETCHUP, ICE CREAM AND CHOCOLATES
- AVOID FRIED FOODS – WAFERS, VADAS, SAMOSA, PAKODAS, CHIVDA, FARSAN.
- CONSUMPTION OF OIL ½ LITER PER MONTH PER PERSON ( 2 TO 3 TEASPOON )
- TRY INCLUDING MORE OF SKIMMED MILK PRODUTS ( SKIMMED MILK, LOW FAT CHEESE AND PANEER, BUTTERMILK ETC ) & GREEN LEAFY VEGETABLES ( AMARANTH, FENUGREEK LEAVES ETC ) WHICH ARE GOOD SOURCE OF CALCIUM.
INSTRUCTIONS:
START MEAL WITH SALAD
8 GLASSES OF WATER
DISCLAIMER:
WE AND OUR SYSTEM OF COACHING IS NOT A REPLACEMENT FOR YOUR MEDICAL TREATMENT AND WE WILL NEVER TELL YOU TO USE OUR SYSTEM OF PROGRAM TO REPLACE YOUR DOCTOR’S ADVICE OR MEDICAL TREATMENT. WE WILL NOT MAKE DECISIONS FOR YOU OR YOUR FAMILY ON WHTHER TO TAKE MEDICAL TREATMENT OR NOT, WE WILL COACH YOU ON LIFESTYLE, HEALTH AND NUTRITION IN ACCORDANCE TO YOUR CONDITION. WE DO NOT EVER SELL OR SUGGEST OR CLAIM PRODUTS, PILLS, FOODS OR METHODS THAT ARE ‘MAGICAL’ IN NATURE AND WILL TAKE AWAY YOUR DISEASE. WE REPECT MEDICINE AND WE ALSO RESPECT NATURE AND THE INTELLIGENCE AND HEALING POWER OF THE HUMAN BODY.
General Indian Diet Plan for Weight Loss: Balanced Eating Tips and Healthy Food Charts for a Fitter You – For Informational Use Only
Morning
Gratitude
1 glass of warm water
1/2 tsp chia seeds soaked in one cup water
8 Black raisins 5stands kesar One anjeer soaked overnight
Seed cycling
No biscuits with TEA
Breakfast
Day 1
One besan chilla with curd
30gms besan add vegetables
80gms non fat curd
Day 2
Two Whole Eggs with Vegetables
Day 3.
Two Whole Eggs with Vegetables
Day 4
Paneer Sandwich 1
2 slice multi grain bread
70-80 gm paneer
Day 5
Two Whole Eggs with Vegetables
Day 6
One besan chilla with curd as day1
Day 7
Two Whole Eggs with Vegetables
Mid Meal ( Eat According Availability)
Day 1
Pineapple 1
Day 2
Apple 1
Day 3
Muskmelon 100gm
Day 4
Papaya 100 gm
Day 5
Watermelon 100 gm
Day 6 Banana 1
Day 7
Cucumber with pink salt
3-4 cucumber
Lunch ( Start meal with Salad)
Day 1
Chole, roti, salad
Roti –1
mix salad- 1 bowl
chole- 30gm uncooked
Day 2
Hari dal, Baigan bharta, roti, salad
Dal- 30gm uncooked
Baigan bharta- ½ bowl
Roti- 1
salad- 1 bowl
Day 3
Bhindi Sabzi,
Boil Moong salad, roti,
Bhindi Sabzi – 1 bowl
moong salad- 1 bowl
Moong Dal-30 gm uncooked
Roti- 1,
Day 4
Dahi Besan Kadhi, rice , salad
Dahi Besan Kadhi -1 bowl
Rice- 50gm uncooked
salad- 1 bowl
Day 5
Chana dal, methi thepla, salad
Chana dal – 1 bowl
Dal-30gm uncooked
methi thepla- 1
curd salad- 1 bowl
Day 6
Paneer bhurji, roti, salad
Paneer – 70gm
Roti – 1
Salad – 1 bowl
Day 7
Aloo Methi, Peas Corn Tikki, Roti, Salad
Aloo Methi-1 bowl
Tikki- 3 piece
Roti-1
Salad-1 bowl
Evening Snacks
Day 1
Green Tea with Makhana
Day 2
Green Tean with Popcorn
Day 3
Green Tea with Chana
Day 4
Coconut Water
Day 5
Sattu Butter Milk
Day 6
Cold Coffee without Sugar
Day 7
Butter milk with handful pumpkin seeds
Dinner
Day 1
Vegetable Biryani, Raita
Cooked Biryani- 1 bowl
Raita- 1 bowl
50gm- uncooked rice
Rest vegetable
Day 2
Lentil Soup, Paneer Tikka, Sauteed Vegetables
Soup-1 bowl
Tikka- 100gm
Vegetables-70 to 80gm
Day 3
Paneer Tikka masala, Roti, Salad
Paneer – 70 gm
Roti- 1
Salad- 1 bowl
Day 4
Masoor dal, Paneer Tikka, Roti
Dal- 1 bowl
Dal-30gm uncooked
Paneer Tikka – 80 gm
Roti-1
Day 5
Lemon Coriander Soup, Soya Chunks Chilli
Soup-1 bowl
Soya Chunks- 80gm
Day 6
Vegetable daliya
Daliya 40gms.
Vegetables 80gms
Or
Egg bhurjee
2 Eggs with a chilla or a toast
Day 7
Favourite meal portion control
NOTES Dietary guidelines:
- Ensure that you eat your meals on time Small Bowl 150 ml Tea Cup Bowl 180 ml Bowl 350 ml Cup 250 ml Glass 250 ml Large Glass 350 ml
- Eat balanced meals
- Start your main meals with salad or a soup or veggies or stir fry vegetables always
- Restrict the usage of sugar, jaggery, and honey and butter .
- Restrict the use of table salt. Instead use lime, vinegar or herbs to add flavor to the food.
- Restrict Salty foods- Pickle, Papad, Canned, Packaged foods.
- Restrict Bakery products– Biscuits, Cookies, Bread, Cakes, Donuts, Waffles, Khari,Rusk
- Restrict fruit juices, aerated drinks, ketchup, ice cream and chocolates
- Avoid Fried foods- wafers, vadas, samosa, pakodas, chivda, farsan.
- Consumption of oil 1/2 liter per month per person( 2 to 3 teaspoon).
- Try including more of skimmed milk products (skimmed milk, low fat cheese & paneer, buttermilk etc) ,& green leafy vegetables(amaranth , fenugreek leaves etc) which are good source of calcium.
Disclaimer: We and our system of coaching is not a replacement for your medical treatment and we will never tell you to use our system of program to replace your doctor’s advice or medical treatment. We will not make decisions for you or your family on whether to take medical treatment or not, we will coach you on lifestyle, health and nutrition in accordance to your condition. We do not ever sell or suggest or claim products, pills, foods or methods that are ‘magical ‘in nature and will take away your disease. We respect medicine and we also respect nature and the intelligence and healing power of the human body
General Indian Diet Plan for Weight Loss: Balanced Eating Tips and Healthy Food Charts for a Fitter You – For Informational Use Only
Morning |
Gratitude 😇
|
10 curry leaves of warm water🥛🥛 |
10black raisins and kesar Soaked in water Take next Day
|
Seed cycling |
| Breakfast | |
Day 1 | Banana smoothie Or Two Whole Eggs with Vegetables
| |
Day 2 | Banana smoothie | |
Day 3. Banana smoothie |
| |
Day 4 | Banana smoothie | |
Day 5 | Banana smoothie | |
Day 6 | Banana smoothie | |
Day 7 | Banana smoothie | |
| Mid Meal ( Eat According Availability) |
Day 1 | Apple 1 Honey and Nigella seeds all days |
Day 2 | Papaya 100gm |
Day 3 | Watermelon 100gm |
Day 4 | Banana 1 |
Day 5 | Kiwi 1 |
Day 6 | Peer 1 |
Day 7 | Muskmelon 100gm |
| Lunch (Start meal with Salad) |
Day 1 | Mix veg sabji, Roti, Salad Mix veg sabji-1 bowl Roti-1 Salad-1 bowl |
Day 2 | Vegetable biryani, Cucumber Raita Vegetable biryani-1 bowl Rice- 50gm uncooked Raita- 1 bowl |
Day 3 | Channa masala, Roti, Salad-1 bowl Channa masala-1 bowl Roti-1 Salad-1 bowl |
Day 4 | Methi mutter, roti, Salad Methi Mutter-1 bowl Roti-1 Salad-1 bowl |
Day 5 | Paneer Bhurji, Roti, Salad-1 bowl Paneer-40gm Vegetables- 50-60gm Roti-1 |
Day 6 | Chickpea salad wrap one 70gms-boiled chickpeas V egetables-100gms ½- cheese cube Or One homemade paneer wraps with mint chutney Paneer-70gms Vegetables-100gms |
Day 7 | Palak Dal or palak, Roti, salad Sabzi-1 bowl Roti-1 Salad-1 bowl Start meal with salad |
| Evening snacks | |
Day 1 | Tea with cracker handful | |
Day 2 | Tea with makhana handful | |
Day 3 | Tea with bhunna channa handful | |
Day 4 | Tea with mumura handful | |
Day 5. Tea with popcorn handful |
| |
Day 6 | Tea with muesli 2tsp | |
Day 7 | Tea with makhana handful | |
| Dinner |
Day 1 | Dal Tadka, Roti, Paner Tikka, Sautéed Vegetables Dal Tadka-1 bowl Dal-30gm uncooked Roti-1 Tikka- 80gm Sauteed Veggies- 50gm |
Day 2 | Black Eyed Peas with Sautéed Vegetables Black Eyed Peas-30gm uncooked Sauteed Vegetables – 100gm Start meal with sautéed vegetables |
Day 3 | Mutter Paneer, Roti, Salad Mutter Paneer-1 bowl Roti-1 Salad-1 bowl |
Day 4 | Vegetable clear soup Vegetable Vermicelli One bowl |
Day 5 | Moong Dal with 1 spinach paratha and sautéed mushroom Moong Dal-30gm Uncooked Spinach-30gm Mushroom-70gm Three carrots start meal with carrots |
Day 6 | Banana smoothie 1 glass Banana -1 Almond Milk-150ml Dates-3 |
Day 7 | Turai ,Roti ,salad Turai 150gms Roti -1 Salad |
NOTES Dietary guidelines:
- Ensure that you eat your meals on time
- Eat balanced meals
- Start your main meals with salad or a soup or veggies or stir fry vegetables always
- Restrict the usage of sugar, jaggery, and honey and butter .
- Restrict the use of table salt. Instead use lime, vinegar or herbs to add flavor to the food.
- Restrict Salty foods- Pickle, Papad, Canned, Packaged foods.
- Restrict Bakery products– Biscuits, Cookies, Bread, Cakes, Donuts, Waffles, Khari,Rusk
- Restrict fruit juices, aerated drinks, ketchup, ice cream and chocolates
- Avoid Fried foods- wafers, vadas, samosa, pakodas, chivda, farsan.
- Consumption of oil 1/2 liter per month per person( 2 to 3 teaspoon).
- Try including more of skimmed milk products (skimmed milk, low fat cheese & paneer, buttermilk etc) ,& green leafy vegetables(amaranth , fenugreek leaves etc) which are good source of calcium.
Disclaimer:
Rice twice a week only
Oil usage daily maximum 2tsp
Prefer olive oil or ghee
Please consult your doctor if any serious medical issues.
Food given is according to calories calculated for weight. Loss not managing any sort of serious illness.
General Indian Diet Plan for Weight Loss: Balanced Eating Tips and Healthy Food Charts for a Fitter You – For Informational Use Only
Morning |
Gratitude |
1 glass of warm water with lemon and haldi 1/2 chia seeds soaked |
10 Black raisins one anjeer Soaked overnight |
Seed cycling |
| Breakfast |
Day 1 | 1 Vegetable Uttapam Dosa Better- 1/2 bowl Rest Veggies |
Day 2 | Two Whole egg with Vegetables |
Day 3 | Paneer sandwich Bread- 2 Slice Paneer-50gm Veggies-50-60gm |
Day 4 | Two Whole Eggs with Vegetables |
Day 5 | Two Whole Eggs with Vegetables |
Day 6 | 1 Besan Palak Chilla Boiled Spinach- 30gm Besan- 30gm |
Day 7 | Two Whole Eggs with Vegetables |
| Mid Meal (depending on availability Nigella Seed and honey |
Day 1 | Papaya 100gm |
Day 2 | Watermelon 100gm |
Day 3 | Ripe Banana 1 |
Day 4 | Apple 1 |
Day 5 | Makhana Bhel |
Day 6 | Handful Nuts with Curd |
Day 7 | Muskmelon |
| Lunch ( Start meal with salad) |
Day 1 | Soyabean Curry, Roti, Salad Soyabean Curry- 1 bowl Roti- 1 Salad- 1 bowl |
Day 2 | Green Gram Dal, Roti, Salad Green Dal- 1 bowl Dal-30gm uncooked Roti-1 Salad-1 Bowl |
Day 3 | Palak Soya Nuggets, Roti, Salad Palak Soya Nuggets-1 Bowl Roti-1 Salad-1 Bowl |
Day 4 | Peas Paneer, Roti, Salad Peas Paneer-1 bowl Paneer-40gm Roti-1 Salad-1 bowl |
Day 5 | 1 Bowl Rajma Rice, Salad, Rajma- 1 Bowl Rice- 80gm (uncooked) Salad- 1 bowl |
Day 6 | Pumpkin Roti, Salad with Curd Roti-1, salad-1 Bowl Curd-1 Bowl |
Day 7 | Methi Mutter Roti with Salad Methi Mutter Roti-1 Methi-30gm Salad- 1 Bowl |
| Evening Snacks |
Day 1 | Butter Milk with 10 Pista |
Day 2 | Coconut Water |
Day 3 | Green Tea with Makhana |
Day 4 | Green Tea with Popcorn |
Day 5 | Cold Coffee in Almond Milk Without Sugar |
Day 6 | Sattu Butter Milk |
Day 7 | Green Tea with Chana |
| Dinner |
Day 1 | Bean Potato Sabzi, Roti, Masoor Dal Bean Potato Sabzi-1 bowl Roti-1 Masoor dal-1 bowl Dal-30gm uncooked |
Day 2 | Mutter Mushroom Curry, Roti, Salad Mutter Mushroom curry-1 bowl Roti-1 Salad-1 bowl |
Day 3 | Black Gram Dal, Paneer Tikka, Salad Dal-1 bowl Dal-30gm uncooked Tikka-100 gm Salad-1 bowl |
Day 4 | Soya Bhurji, Roti, Salad Soya bhurji-1 bowl Roti-1 Salad-1 bowl |
Day 5 | Vegetable Soup with Beetroot Tikki Soup-1 bowl Tikki – 4 piece |
Day 6 | Moong Dal with Paneer Tikka Moong Dal-1 bowl Dal- 30gm uncooked Tikka- 100gm |
Day 7 | Paneer Bhurji, Roti, Salad Paneer Bhurji- 1 bowl Roti-1 Salad-1bowl |
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NOTES Dietary guidelines:
- Ensure that you eat your meals on time
- Eat balanced meals
- Start your main meals with salad or a soup or veggies or stir fry vegetables always
- Restrict the usage of sugar, jaggery, and honey and butter .
- Restrict the use of table salt. Instead use lime, vinegar or herbs to add flavor to the food.
- Restrict Salty foods- Pickle, Papad, Canned, Packaged foods.
- Restrict Bakery products– Biscuits, Cookies, Bread, Cakes, Donuts, Waffles, Khari,Rusk
- Restrict fruit juices, aerated drinks, ketchup, ice cream and chocolates
- Avoid Fried foods- wafers, vadas, samosa, pakodas, chivda, farsan.
- Consumption of oil 1/2 liter per month per person( 2 to 3 teaspoon).
- Try including more of skimmed milk products (skimmed milk, low fat cheese & paneer, buttermilk etc) ,& green leafy vegetables(amaranth , fenugreek leaves etc) which are good source of calcium.
Disclaimer: This Diet is based on calories to lose weight and manage weight. It is not based on reversing any medical issue. If any serious medical issue like Diabetic, cancer etc please consult your doctor.
General Indian Diet Plan for Weight Loss: Balanced Eating Tips and Healthy Food Charts for a Fitter You – For Informational Use Only
General Indian Diet Plan for Weight Loss: Balanced Eating Tips and Healthy Food Charts for a Fitter You – For Informational Use Only
DAY 1
ON RISING
- GIGER TULSI TEA
- ALMOND MILK – 1 CUP
BREAKFAST
- BEETROOT PARATHA ( BEET, WHEAT 1 SPOON BESAN, KASTURIMETHI, CORIANDER LEAVES, JEERA POWDER )
- CURD
MID MORNING
AMLA JUICE – ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- URAD DAAL & BESAN KA INSTANT DOSA ( PANEER, CARROT, CAPSICUM )
- CHUTNEY
BED TIME
PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 2
ON RISING
- SAUNF KA PAANI
- ALMOND MILK
BREAKFAST
- SUJI APPE ( CARROT, KADDU )
- CHUTNEY
MID MORNING
- AMLA JUICE – ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
PANEER TIKKA 4 – 5 PIECES ( 50 GRM )
BED TIME
PAPAYA – 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 3
ON RISING
- GIGER TULSI TEA
- ALMOND MILK 1 CUP
BREAKFAST
- MUNG FRY CHATPATE
- 1 EGG WHITE
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI (1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- SUJI VEG IDLI
- SAAMBHAR OR CHUTNEY
BED TIME
- PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 4
ON RISING
- SAUNF KA PAANI
- ALMOND MILK
BREAKFAST
- UPMA ( GREEN PEAS, CARROT )
- CURD CHUTNEY
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- GREEN DAAL CHEELA ( PANEER TOPPING, CARROT )
- CHUTNEY
BED TIME
- PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 5
ON RISING
- GIGER TULSI TEA
- ALMOND MILK 1 CUP
BREAKFAST
- MIX CHATPATE SPROUTS BHEL
- BUTTERMILK
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- VEG DALIYA
BED TIME
- PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 6
ON RISING
- SAUNF KA PAANI
- ALMOND MILK
BREAKFAST
- URAD DAAL, BESAN APPE
- CHUTNEY
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- VEG OATS ( GREEN PEAS EXTRA )
BED TIME
- PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 7
ON RISING
- GIGER TULSI TEA
- ALMOND MILK 1 CUP
BREAKFAST
- BARBATTI KA PARATHA
- DAHI
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
- SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- MASALA MUNG DAAL
- MIX GRAIN CHAPATTI
BED TIME
- PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 8
ON RISING
- SAUNF KA PAANI
- ALMOND MILK
BREAKFAST
- RAAGI PATTIES CHAAT ( RAAGI, MUNG DAAL, PANEER ) ( PANEER 30 GRM )
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
1.SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- PANEER TIKKA
- SOUP
BED TIME
- PAPAYA 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 9
ON RISING
- GIGER TULSI TEA
- ALMOND MILK
BREAKFAST
- SUJI DHOKLE WITH COCONUT TOPPING
- DAHI KI CHUTNEY
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
1.SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- OATS ( EXTRA CARROT, PEAS )
BED TIME
- PAPAYA – 2 SLICE ( BEFORE 1 HOUR TO BED )
DAY 10
ON RISING
- SAUNF KA PAANI
- ALMOND MILK
BREAKFAST
- VEG PANEER SANDWICH
MID MORNING
- AMLA JUICE ½ CUP
LUNCH
1.SABJI
- DAAL ( OPTIONAL )
- CHAPATI ( 1-2 )
- SALAD ( BEATROOT HALF, SOME POMEGRANATE SEEDS )
- ORANGE OR SWEETLIME ( AFTER 20 MINUTES )
EVENING
- HALF CUP TEA WITH BISCUIT 1
DINNER
- CHEAT MEAL
BED TIME
- PAPAYA – 2 SLICE ( BEFORE 1 HOUR TO BED )
DISCLAIMER:
WE AND OUR SYSTEM OF COACHING IS NOT A REPLACEMENT FOR YOUR MEDICAL TREATMENT AND WE WILL NEVER TELL YOU TO USE OUR SYSTEM OF PROGRAM TO REPLACE YOUR DOCTOR’S ADVICE OR MEDICAL TREATMENT. WE WILL NOT MAKE DECISIONS FOR YOU OR YOUR FAMILY ON WHTHER TO TAKE MEDICAL TREATMENT OR NOT, WE WILL COACH YOU ON LIFESTYLE, HEALTH AND NUTRITION IN ACCORDANCE TO YOUR CONDITION. WE DO NOT EVER SELL OR SUGGEST OR CLAIM PRODUTS, PILLS, FOODS OR METHODS THAT ARE ‘MAGICAL’ IN NATURE AND WILL TAKE AWAY YOUR DISEASE. WE REPECT MEDICINE AND WE ALSO RESPECT NATURE AND THE INTELLIGENCE AND HEALING POWER OF THE HUMAN BODY.
DAYS | MONDAY |
ON RISING | 1. JEERA WATER 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | 1. 2 VEG SUJI SANDWITCH 2. 2 EGG WHITE |
MID MORNING | HANDFUL OF ALMONDS ( 8 – 10 ) |
LUNCH | 1. VEG MATAR PULAO 2. CURD OR POMEGRANAT RAITA 3. 2 ORANGES |
MID EVENING | CHATPATI SPROUT BHEL |
DINNER | MUNG DAAL CHEELA WITH FAVOURITE CHUTNEY |
BED TIME | FRUIT ( AS PRESCRIBED ) |
DAYS | TUESDAY |
ON RISING | 1. HERBAL GINGER WATER ( AS PRESCRIBED ) 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | RAWA DHOKLA WITH FAVOURITE CURD CHUTNEY |
MID MORNING | HANDFUL OF ALMONDS ( 8 – 10 ) |
LUNCH | 1. SOYA KEEMA SABJI 2. SALAD RAITA 3. 2 CHAPATI 4. SWEET LIME / ORANGE |
MID EVENING | 1. 1 APPLE 2. ROASTED CHANNA |
DINNER | 1. ANY GREEN SABJI 2. DAAL 1 BOWL 3. RICE 30 GM OR 2 ROTI |
BED TIME | FRUIT ( AS PERSCRIBED ) |
DAYS | WEDNESDAY |
ON RISING | 1. JEERA WATER 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | 1. CHANNA CHHAT WITH 1 BREAD ( IF NEED ) 2. NIMBU PAANI ( HONEY ) |
MID MORNING | HANDFUL OF ALMONDS ( 8 – 10 ) |
LUNCH | 1. DAAL 1 BOWL 2. FAVOURITE SABJI 1 BOWL 3. ROTI 1 OR 2 4. RICE ( 20 GM ) 5. SALAD |
MID EVENING | 1. ROASTED DAAL 2. PAPAYA |
DINNER | 1. VEG PANEER KATHI ROLL ( WITH EGG LAYER ( USE AS MUCH PANEER AS YOU CAN ) |
BED TIME | FRUIT ( AS PERSCRIBED ) |
DAYS | THURSDAY |
ON RISING | 1. HERBAL GINGER WATER ( AS PRESCRIBED ) 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | VEG OATS WITH 1 GLS LASSI |
MID MORNING | 1. SWEET LIME 2. DRY FRUITS |
LUNCH | 1. PAV BHAJI 2. CURD SALAD |
MID EVENING | PANEER TIKKA ( USE MORE VEGGIES ) |
DINNER | 1. FRY DAAL 2. ROTI 1 OR 2 ( MULTIGRAIN ) 3. ONION WITH LEMON |
BED TIME | FRUIT ( AS PERSCRIBED ) |
DAYS | FRIDAY |
ON RISING | 1. JEERA WATER 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | 1. VEG SUJI SANDWITCH 2. EGG WHITE |
MID MORNING | HANDFUL OF ALMONDS ( 8 – 10 ) |
LUNCH | 1. VEG MATAR PULAO 2. CURD OR POMEGRANAT RAITA 3. 2 ORANGES |
MID EVENING | CHATPATI SPROUT BHEL |
DINNER | 1. CHICKEN 2. ROTI OR 1. 2 EGG BHURJI 2. 2 ROTI |
BED TIME | FRUIT ( AS PERSCRIBED ) |
DAYS | SATURDAY |
ON RISING | 1. HERBAL GINGER WATER ( AS PRESCRIBED ) 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | 1. 2 EGGS 2. SUJI VEG PIZZA 3. FAVOURITE JUICE |
MID MORNING | HANDFUL OF ALMONDS ( 8 – 10 ) |
LUNCH | 1. SOYA KEEMA 2. 2 CHAPATI 3. MIX LEMON SALAD |
MID EVENING | DIET CHIWDA |
DINNER | 1. METHI MIX GRAIN COKKI 2. 3 – 4 PANI PURI |
BED TIME | FRUIT ( AS PERSCRIBED ) |
DAYS | SUNDAY |
ON RISING | 1. JEERA WATER 2. SOYA MILK ( AFTER 15 MINS ) |
BREAKFAST | 1. MAKHANA MURMURA BHEL 2. GREEN TEA |
MID MORNING | HANDFUL OF ALMONDS ( 8 – 10 ) |
LUNCH | 1. PANEER ANGAARA ( NO BUTTER , NO MALAI ) 2. SOYA CHAPATI 3. FRUIT RAITA |
MID EVENING | CHEAT MEAL |
DINNER | CHICKEN OR CHEESE PIZZA ( AS A CHEAT MEAL ) |
BED TIME | FRUIT ( AS PERSCRIBED ) |
DISCLAIMER:
WE AND OUR SYSTEM OF COACHING IS NOT A REPLACEMENT FOR YOUR MEDICAL TREATMENT AND WE WILL NEVER TELL YOU TO USE OUR SYSTEM OF PROGRAM TO REPLACE YOUR DOCTOR’S ADVICE OR MEDICAL TREATMENT. WE WILL NOT MAKE DECISIONS FOR YOU OR YOUR FAMILY ON WHTHER TO TAKE MEDICAL TREATMENT OR NOT, WE WILL COACH YOU ON LIFESTYLE, HEALTH AND NUTRITION IN ACCORDANCE TO YOUR CONDITION. WE DO NOT EVER SELL OR SUGGEST OR CLAIM PRODUTS, PILLS, FOODS OR METHODS THAT ARE ‘MAGICAL’ IN NATURE AND WILL TAKE AWAY YOUR DISEASE. WE REPECT MEDICINE AND WE ALSO RESPECT NATURE AND THE INTELLIGENCE AND HEALING POWER OF THE HUMAN BODY.
Morning
Gratitude
1 glass of warm water with lemon and haldi
½ chia seeds soaked
10 black raisins one anjeer soaked overnight
Seed cycling
Breakfast
Day 1
1 Besan Methi Chilla
Besan- 30gm
Methi-70-80gm
Day 2
Two whole eggs with vegetables
Day 3
Vegetable Upma
Suji- 30gm uncooked
Rest Vegetables
Day 4
Two whole eggs with vegetables
Day 5
Two whole eggs with vegetables
Day 6
1 Paneer Paratha with Curd
Paneer-40gm
Curd- 1 Bowl
Day 7
1 Moong Dal Chilla with Curd
Moong Dal-30gm uncooked
Curd- 1 Bowl
Mid Meal (depending on availability)
Day 1 Apple 5 Walnuts
Day 2 Butter Milk -1 glass
Day 3 Papaya 100gm
Day 4 3 Cucumber
Day 5 1 Banana
Day 6 Mango – ½
Day 7 Watermelon 100gm
Lunch (Start meal with salad)
Day 1
Green Gram Dal, Rice, Curd, Salad
Dal-1 bowl
Rice-50gm uncooked
Curd- 1 bowl
Salad-1 bowl
Day 2
Soya Granules Spinach Sabzi, Roti, Salad
Spinach sabzi- 1 bowl
Roti-1
Salad-1 bowl
Day 3
Paneer Vegetable Bhurji, Roti, Salad
Paneer-100 gm
Vegetable-70-80gm
Roti-1
Salad-1 bowl
Day 4
Chole Masala, Rice, Salad, Paneer Tikka
Chole masala-1 bowl
Rice- 50gm uncooked
Paneer Tikka- 80gm
Day 5
Turai Sabzi, Spinach Raita, Roti, Salad
Turai Sabzi- 1 bowl
Raita-1 bowl
Roti-1
Salad-1 bowl
Day 6
Methi Sabzi, Veg Pulao, Curd
Methi sabzi-1 bowl
Veggies-70-80gm
Rice- 50gm (uncooked)
low fat curd- 1 bowl
Day 7
Palak Paneer, Roti, salad
Palal Paneer – 1 bowl
Paneer- 40gm
Roti-1
Salad-1 bowl
Evening Snacks
Day 1 Green Tea with Makhana
Day 2 Green Tea with Popcorn
Day 3 Cold Coffee without Sugar
Day 4 Mixed Nuts with Green Tea
Day 5 Coconut Water
Day 6 Sattu Butter Milk
Day 7 Green Tea with Chana
Dinner
Day 1
Spinach Corn Curry, Roti, Salad
Curry- 1 bowl
Roti-1
Salad-1 bowl
Day 2
Vegetable Soup, Paneer Tikka, Veggies
Soup-1 bowl
Tikka-100 gm
Veggies- 100 gm
Day 3
Soya Bhurji, Roti, Salad
Soya Bhurji-1 bowl
Roti-1
Salad-1 bowl
Day 4
Methi Mutter Sabzi, Roti, Salad
Methi Mutter Sabzi- 1 bowl
Roti-1
Salad-1 bowl
Day 5
Mushroom Curry, Roti, Salad
Mushroom curry-1 bowl
Roti-1
Salad-1 bowl
Day 6
Tomato Soup with Paneer Tikka
Soup- 1 bowl
Tikka- 100gm
Day 7
Moong Dal with Mushroom Tikka
Moong Dal-1 bowl
Dal- 30gm uncooked
Mushroom Tikka-100gm
NOTES Dietary guidelines:
1. Ensure that you eat your meals on time
2. Eat balanced meals
3. Start your main meals with salad or a soup or veggies or stir fry vegetables always
4. Restrict the usage of sugar, jaggery, and honey and butter.
5. Restrict the use of table salt. Instead use lime, vinegar or herbs to add flavour to the food.
6. Restrict Salty foods- Pickle, Papad, Canned, Packaged foods.
7. Restrict Bakery products– Biscuits, Cookies, Bread, Cakes, Donuts, Waffles, Khari,Rusk
8. Restrict fruit juices, aerated drinks, ketchup, ice cream and chocolates
9. Avoid Fried foods- wafers, vadas, samosa, pakodas, chivda, farsan.
10. Consumption of oil 1/2 liter per month per person (2 to 3 teaspoon).
11. Try including more of skimmed milk products (skimmed milk, low fat cheese & paneer, buttermilk etc) ,& green leafy vegetables(amaranth , fenugreek leaves etc) which are good source of calcium.
Disclaimer:
We and our system of coaching is not a replacement for your medical
treatment and we will never tell you to use our system of program to replace your
doctor’s advice or medical treatment. We will not make decisions for you or your
family on whether to take medical treatment or not, we will coach you on lifestyle,
health and nutrition in accordance to your condition. We do not ever sell or suggest
or claim products, pills, foods or methods that are ‘magical ‘in nature and will take
away your disease. We respect medicine and we also respect nature and the
intelligence and healing power of the human body.