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:

  • 1-2 glasses lukewarm water (No honey/ jaggery. Lemon optional)

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:

  • Fruit + green tea
  • Green tea + 2 diet khakra

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)
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