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