Diet PlanMonth 2

MONTH 2: HEALING + HEALTHY DIET PLAN:

No wheat/ gluten. No dairy/ milk/curd.
Paneer/ tofu can be used.
Tea/ coffee can be had in plant based milk (soy/ almond/ coconut milk -100-150ml)
Eggs are allowed. Chicken is allowed only twice a week. No fish, no red meat.
No sweets/ deep fried/ processed/ packaged/ refined foods.
Ample of fruits and vegetables, soups and salads and fresh home cooked food.

MONDAY:

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 + 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 coconut water
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/ OR 1 small bowl rice
Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
Mid Meal: 1 small bowl of roasted mumra chaat (add chopped cucumber, tomato, onion, lime, coriander, dry chutney or spices to it)
Before dinner (20-30mins): 1 glass lukewarm water
Dinner: 1 bowl vegetable soup + 1 bowl salad + Paaner mix veg gravy 1 bowl + 2 nos Jowar or Ragi roti

TUESDAY:

On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
Breakfast:

Tea/ Coffee (optional) – use plant based milk (soy/ almond/ coconut milk -100-150ml) & minimum sugar/jaggery/honey
Vegetable Poha + boiled moong sprouts– 1 bowl

Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 4 soaked and peeled almonds AND 3 halves of walnut AND 1 spoon mix unsalted unsweetened roasted seeds (flax / sunflower / pumpkin / watermelon)
Before lunch (20-30mins before): 1 glass lukewarm water
Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetable + 1 bowl chole + Rice 1 small bowl
OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl chicken gravy + veggies + rice OR rotiOR 1 bowl vegetable soup + 1 bowl salad + 1 bowl chicken gravy + veggies + rice OR roti
OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl chicken gravy + veggies + rice OR roti
Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
Mid Meal: 2 diet khakra OR 2 bajra methi khakra topped with coriander mint curry leaves chutney and chopped salad
Before dinner (20-30mins): 1 glass lukewarm water
Dinner: 1 bowl vegetable soup + 1 bowl salad + Moong dal OR besan chillas with lots of vegetables – 2 nos & coriander mint curry leaves chutney

WEDNESDAY:

On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
Breakfast:

Tea/ Coffee (optional) – use plant based milk(soy/ almond/ coconut milk -100-150ml) & minimum sugar/jaggery/honey
Omlette OR Bhurji with 2 eggs & lots of vegetables with 2 multigrain toast
OR paneer vegetable sandwich with multigrain toasted bread

Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND coconut water
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/ OR 1 small bowl rice
Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
Mid Meal: 1 small bowl of roasted makhana chaat (add chopped cucumber, tomato, onion, lime, coriander, dry chutney or spices to it)
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:

Tea/ Coffee (optional) – use plant based milk (soy/ almond/ coconut milk – 100-150ml) & minimum sugar/jaggery/honey
Instant homemade RAGI Dosa/ idli – 2 nos with 1 sp coconut chutney & sambhar ( no overnight soaking)

Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 4 soaked and peeled almonds AND 3 halves of walnut AND 1 spoon mix unsalted unsweetened roasted seeds (flax / sunflower / pumpkin / watermelon)
Before lunch (20-30mins before): 1 glass lukewarm water
Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl egg curry + Rice 1 small bowl OR 2 rotis
OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked vegetables + 1 bowl pulses gravy + rice OR roti
Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)
Mid Meal: 2 diet khakra OR 2 bajra methi khakra topped with coriander mint curry leaves chutney and chopped salad
Before dinner (20-30mins): 1 glass lukewarm water
Dinner: 1 bowl vegetable soup + 1 bowl salad + big bowl of stir fry veggies in choice of sauce (pesto/peri peri etc) + 1 small bowl herbed rice

FRIDAY:

On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
Breakfast:

Tea/ Coffee (optional) – use plant based milk (soy/ almond/ coconut milk – 100-150ml) & minimum sugar/jaggery/honey
Upma with veggies OR masala oats with veggies

Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND coconut water
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 channa chaat (add chopped cucumber, tomato, onion, lime, coriander, dry chutney or spices to it)
Before dinner (20-30mins): 1 glass lukewarm water
Dinner: 1 bowl vegetable soup + 1 bowl salad + Dal khichdi
OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green veggies + 2 Jowar OR Ragi roti + 1 small bowl thin dal

SATURDAY:

On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
Breakfast:

Tea/ Coffee (optional) – use plant based milk (soy/ almond/ coconut milk – 100-150ml) & minimum sugar/jaggery/honey
Sprout salad (boiled sprouts of choice with chopped salad, lime & coriander)
OR Egg bhurji (2 eggs) with lots of vegetables and 2 multigrain toast

Mid meal: 1 fruit (of your choice, preferably local & seasonal) AND 4 soaked and peeled almonds AND 3 halves of walnut AND 1 spoon mix unsalted unsweetened roasted seeds (flax / sunflower / pumpkin / watermelon)
Before lunch (20-30mins before): 1 glass lukewarm water
Lunch: 1 bowl vegetable soup + 1 bowl salad + grilled chicken + stir fry veggies + small bowl herbed rice + sauce of choice (pesto/ peri peri)
OR Any pulses in gravy – 1 bowl with 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 topped with coriander mint curry leaves chutney and chopped salad
Before dinner (20-30mins): 1 glass lukewarm water
Dinner: 1 bowl vegetable soup + 1 bowl salad + 2 nos Jowar parathas stuffed with paneer & vegetables of choice

SUNDAY:

On waking up: 1-2 glasses plain warm water (no honey/ jaggery. Lemon optional)
Breakfast:

Tea/ Coffee (optional) – use plant based milk (soy/ almond/ coconut milk – 100-150ml) & minimum sugar/jaggery/honey
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 4 soaked and peeled almonds AND 3 halves of walnut AND 1 spoon mix unsalted unsweetened roasted seeds (flax / sunflower / pumpkin / watermelon)
Before lunch (20-30mins before): 1 glass lukewarm water
Lunch: 1 bowl vegetable soup + 1 bowl salad + 1 bowl cooked green vegetables + 1 bowl thin dal + 2 rotis or 1 small bowl rice
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 + Moong dal khichdi/ palak dal khichdi