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:

  • 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 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:

  • 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)  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