Diet PlanThe North

*please note – the timings mentioned are approximate and to give you a rough idea of the time interval between meals.

*you can use the same ingredients to make different variety of foods that you like.

ON WAKING UP/ 7-7:15AM:

FIRST MEAL/ 20 MINS AFTER WAKING UP/ 7:30 -8AM: Any one of these:

4-5 overnight soaked & peeled almonds+ 2-3 halves walnut + 2 dates/ soaked figs
6-8 overnight soaked black raisins with the water + 2 strands kesar/saffron soaked overnight with the water + overnight soaked jeera/cumin water (this option is great for PCOS)
A fresh fruit- apple or banana preferably (banana is a good pre workout option)
Apple + 1 tea spoon unsweetened peanut butter + sprinkle of seeds (roasted flax, pumpkin & sunflower seed mix)
Overnight soaked methi/fenugreek seeds & its water ( good for diabetes and cholesterol)

SECOND MEAL/ BREAKFAST/ 8-8:30AM: Any one of these:

Poha with lot of veggies & add Paneer OR cooked moong sprouts to it - 1 bowl
Upma with lot of veggies - 1 bowl
Paneer bhurji + 1 ajwain paratha
Multigrain paneer & vegetable sandwich – 1 nos
Moong dal chillas with veggies in it & green chutney – 2 nos
Jowar Parathas stuffed with vegetables & paneer – 2 nos OR Gobhi parathas OR Methi Paratha OR Pudina PAratha (jowar or multigrain atta) -2 nos with green chutney
2 eggs + veggies (omelette/bhurji) with 1 multigrain toast
Oats – overnight oats/ smoothie/ oats chia pudding/ masala oats with veggies
Barja OR Makkai roti – 2 nos + 1 bowl cucumber/ palak raita
Sprout salad (moong/ rajma/ chole –boiled + chopped tomato, cucumber, onion, coriander, lime & rock salt)

THIRD MEAL/ MID MEAL/ 10-10:30 AM: Any one of these:

Fruit + green tea 1 cup
Fruit + seeds (roasted flax, pumpkin and sunflower seeds -1 spoon) + nuts (4 almonds, 3 halves walnut, 2 dates)
A glass of THIN buttermilk
A bowl of green salad
Coconut water

FOURTH MEAL/ LUNCH/ 12-1pm: Any one of these:

2 Rotis (Jowar or Ragi OR Bajra OR Wheat) + 1 bowl green subzi cooked + 1 bowl thin dal + 1 bowl salad
1 small bowl rice + 1 bowl cooked green subzi + 1 bowl thin dal + 1 bowl salad
Chole OR Rajma gravy – 1 bowl + 2 Ajwain Paratha OR 1 small bowl Rice
Paneer & vegetables stuffed multigrain parathas -2 nos + green chutney
Palak Paneer OR Methi Mutter subzi OR Alu Gobhi + 2 Ajwain Paratha
Quinoa (1 small bowl) + stir fry veggies + vegetable soup
Roti OR Rice + Egg/Chicken curry + 1 bowl cooked green subzi + salad
Vegetable Pulao/ Paneer Pulao + kadhi /raita

FIFTH MEAL/ MID MEAL/ 3-4pm: Any one of these:

SIXTH MEAL/ MID MEAL/ 5:30-6:30pm: Any one of these:

Half cup roasted channa
Roasted mumra/ makhana chaat (with chopped tomato, cucumber, onion, coriander, lime, black salt) – 1 bowl
Multigrain vegetable sandwich – 1 no
2-3 egg whites + veggies
Sprout salad (boiled sprouts of choice with chopped raw veggies of choice & seasoning)
2 pcs of sesame/ peanut/ rajgeera chikki

SEVENTH MEAL/ DINNER/ 8-8:30PM: 1 bowl vegetable soup daily +any one of these:

Rice (small bowl) OR Roti (wheat/ jowar/ nachni/ bajra – 2nos) + 1 bowl cooked green subzi + 1 bowl thin dal + salad
Rice (small bowl) OR Roti (wheat/ jowar/ nachni/ bajra – 2nos) + 1 bowl cooked green subzi + Egg/Chicken/Fish curry + salad
Palak Dal Khichdi with veggies & kadhi OR Simple Moong dal khichdi
Stuffed vegetable & paneer parathas with curd or green chutney
Soya/ Tofu/Egg curry with Rice OR Roti + 1 bowl salad
Gluten free pasta OR noodles with lots of veggies & choice of sauce (peri peri/ pesto/ garlic sauce/ tomato basil sauce) + soup + salad
Paneer/ Tofu and vegetable rolls – 2 nos
Makkai Roti -2 nos + sarson saag -1 bowl
Chickpea OR Rajma salad (with lot of veggies, leafy greens, seasoning)