Diet PlanThe South

*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:

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 and its water ( good for diabetes and cholesterol)

SECOND MEAL/ BREAKFAST/ 8-8:30AM: Any one of these:

Rava/ Semolina Upma with lot of veggies OR Oats upma with lot of veggies - 1 bowl
Rava or Ragi Dosa -2 nos, with 1 spoon coconut chutney & 1 medium bowl sambar
Vegetable Uttapam -2 nos with green chutney & 1 bowl sambar
Idli -2 nos with 1 spoon coconut chutney & 1 medium bowl sambar OR Podi Idli
Pongal -1 small bowl OR Kozhukattai (rice flour, coconut, jiggery dumplings) -4 small nos
Multigrain paneer & vegetable sandwich – 1 nos OR Paneer & Vegetable stuffed jowar parathas -2nos with curry leaves chutney
Moong dal OR Besan chillas with veggies in it & green chutney – 2 nos
2 eggs + veggies (omelette/bhurji) with 1 multigrain toast
Oats – overnight oats/ smoothie/ oats chia pudding/ masala oats with veggies

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 OR Rice) + 1 bowl green cooked subzi + 1 bowl thin dal + 1 bowl salad
1 small bowl rice + 1 bowl cooked green subzi + 1 bowl thin dal + 1 bowl salad
Quinoa (1 small bowl) + stir fry veggies + vegetable soup
Rasam + veggies + 1 small bowl rice OR Sambar + veggies + 1 small bowl rice
Bissebile bhat (add lot of veggies to it)
Appam/ Neer dosa -3 nos with 1 bowl Avial OR 1 bowl beans Poriyal OR carrot and beans Poriyal
Coconut rice (Thengai Sadam) + 1 big bowl salad
Vegetable stew/ Ishtu with Rice OR Appam
Fish coconut curry/ Chicken Chettinad curry with Rice OR Appam

FIFTH MEAL/ MID MEAL/ 3-4pm: Any one of these:

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) OR Kosambari (South Indian salad made with pulses & mustard seasoning) – 1 bowl
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
Khichdi with veggies & kadhi OR Pulagam ( South Indian style khichdi made with rice and split green moong dal)
Rasam OR Sambar with Rice- 1 small bowl & cooked green subzi – 1 bowl + salad
Avial OR Poriyal with Neer dosa
Pulihora (Puliyogare OR Lemon Rice/ Tamarind Rice)
Dalcha (lentil based stew with bottle gourd or other veggies)/ Vegetable stew with Rice or Appam
Erissery (pumpkin coconut curry) with Appam
Idli/ Dosa/ Uttapam – 2 nos – with 1 spoon coconut chutney & 1 bowl sambar
Curd Rice OR Bissebile bhat