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Diet PlanMonth 1

MONTH 1: HEALING DIET PLAN

  • No dairy/ milk/ curds, no wheat/gluten, no non veg (meat/ fish/eggs)
  • No tea/ coffee. Hot beverage options – green tea, plant based milk (almond milk/ soy milk/ coconut milk – 100-150 ml) with coco powder/ cinnamon/ turmeric.
  • No sour/ overnight fermented foods
  • No sweets. No deep fried foods. No packaged/ processed/ refined foods
  • Ample of vegetables, fruits and fresh home cooked foods.

MONDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Vegetable Poha – 1 bowl (no peanuts)
  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl thin dal + Jowar OR Ragi rotis – 2 nos
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 1 small bowl of roasted mumra or makhana
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + Palak dal khichdi

TUESDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Overnight oats/ Oats chia pudding bowl
    Oats + plant based milk (soya milk/almond milk/ coconut milk -100-150ml) + roasted flax seed powder + roasted pumpkin & sunflower seeds + little honey & a pinch of cinnamon + 1 spoon overnight soaked chia seeds + half apple or banana
  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl thin dal + Rice 1 small bowl
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 2 diet khakra OR 2 bajra methi khakra
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + 1 bowl green cooked vegetable + 2 nos Jowar OR Ragi roti

WEDNESDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Sprout salad -1 bowl (boiled sprouts with vegetables and lime & coriander)

  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl thin dal + Jowar OR Ragi rotis – 2 nos
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 1 small bowl of roasted mumra or makhana OR 2 pieces Rajgeera chikki/ peanut chikki/ til or sesame chikki
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + Fada/ Broken wheat khichdi with vegetables

THURSDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Upma with veggies OR Masala oats with veggies
  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl thin dal + Rice 1 small bowl
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 2 diet khakra or 2 bajra methi khakra
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + 2 nos Jowar OR Ragi parathas stuffed with paneer and vegetables of choice

FRIDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Paneer vegetable toasts OR Paneer vegetable parathas  - 2 nos with green chutney (coriander, mint, curry leaves)
  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl thin dal + Jowar OR Ragi rotis – 2 nos
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 1 small bowl of roasted mumra or makhana OR 2 pieces Rajgeera chikki/ peanut chikki/ til or sesame chikki
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + Fada/ Broken wheat khichdi with vegetables

SATURDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Instant homemade Ragi dosa or idli (2 nos) with 1 sp coconut chutney & sambhar (no overnight soaking)
  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl thin dal + Rice 1 small bowl
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 2 diet khakra or 2 bajra methi khakra
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetables + 2 nos Jowar or Ragi roti

SUNDAY:

  • On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
  • Breakfast: Moong dal OR Besan Chilas with lots of vegetables added to it -  2 nos & coriander mint curry leaves chutney
  • Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 5 soaked and peeled almonds AND 3 halves of walnut
  • Before lunch (20-30mins before): 1 glass lukewarm water
  • Lunch: 1 bowl vegetable soup + 1 bowl salad + Moong dal khichdi
  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
  • Mid Meal: 1 small bowl of roasted mumra or makhana OR 2 pieces Rajgeera chikki/ peanut chikki/ til or sesame chikki
  • Before dinner (20-30mins): 1 glass lukewarm water
  • Dinner: 1 bowl vegetable soup + 1 bowl salad + Big bowl of stir fry vegetables