Diet PlanMonth 3

MONTH 3: HEALTHY DIET PLAN:

  • Balanced diet plan with all allowances in moderation and with portion control.
  • Normal cow’s milk can be had, but opt for plant based milk (soy/almond/ coconut milk) where possible.
  • Tea/ coffee can be had, but reduce quantity to half of what you usually have.
  • Wheat is allowed, but opt for grains like jowar, nachni, bajra etc as they are healthier.
  • Curds can be had.
  • Non veg is allowed as mentioned (3 times a week) as a part of a complete meal.
  • Avoid sweets/ deep fried/ processed/ packaged/ refined foods.
  • Ample of fruits & vegetables, soups & 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 smoothie Oats + plant based milk (soy/almond/coconut- 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 coconut water. OR 1 glass vegetable juice OR 1 glass buttermilk

  • 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 OR wheat 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 + 1 bowl Egg fried rice OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl paneer fried rice

TUESDAY:

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

  • Breakfast: Tea/ Coffee (optional) -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 palak paneer + 2 nos Jowar or Ragi roti

    OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl fish curry+ 1 small bowl rice OR 2 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) -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. OR 1 glass vegetable juice OR 1 glass buttermilk

  • 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 OR wheat  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 + Dal palak khichdi + small bowl cucumber raita

THURSDAY:

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

  • Breakfast:  Tea/ Coffee (optional) -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 mix 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 + 1 bowl cooked green vegetables + 1 bowl thin dal + 2 jowar/ ragi roti

FRIDAY:

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

  • Breakfast: Tea/ Coffee (optional) -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. OR 1 glass vegetable juice OR 1 glass buttermilk

  • 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 OR wheat rotis – 2 nos

    OR 1 bowl soup + 1 bowl salad + Khichdi + vegetables + Kadhi

  • 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 + 2nos Moong dal OR Ragi dosa with 1 spoon coconut chutney and 1 bowl sambhar

SATURDAY:

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

  • Breakfast: Tea/ Coffee (optional) -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 2 Jowar parathas stuffed with paaner & vegetables with coriander mint curry leaves chutney

  • 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 OR 1 bowl vegetable soup + 1 bowl salad + Hummus & vegetable wraps or rolls in Multigrain rotis (2 nos) OR 1 bowl vegetable soup + 1 bowl salad + 1 bowl paneer gravy + 2 nos Roti

SUNDAY:

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

  • Breakfast: Tea/ Coffee (optional) -minimum sugar/jaggery/honey Moong dal OR Besan Chilas with lots of vegetables added to it -  2 nos & coriander mint curry leaves chutney OR Masala oats with vegetables

  • 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 big bowl Stir fry vegetables in sauce of choice (pesto/ peri-peri etc)

  • Mid meal: 1 glass green tea + 1 fruit (of your choice, preferably local & seasonal)

  • Mid Meal: 2 pieces Rajgeera chikki/ peanut chikki/ til or sesame chikki

    OR 2 spoons Hummus + carrot cucumber sticks

  • Before dinner (20-30mins): 1 glass lukewarm water

  • Dinner: 1 bowl vegetable soup + 1 bowl salad + Broken wheat or Fada khichdi with vegetables

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