Diet Plan (Veg) Diet Plan (Non veg)
Meals Time Food Quantity Meals Time Food Quantity
1 Wake up Warm water + Lemon 1glass and 1tbs 1 Wake up Warm water + Lemon 1glass and 1tbs
2 Breakfast 1st Option :- Sprouts ( Moong/ lobiya) + Fresh Fruit Juice (300ml) 1 cup (100gms) soaked 2 Breakfast 1st Option :- Boiled Eggs (3 Whites + 1 Full egg) 4 Eggs
2nd Option :- Poha (100gms Cooked) with Veggies (Extra) + Fresh Fruit Juice (1 Glass) As Mentioned 2nd Option :- 2 Full Egg Omlette (No Bread) + Veggies (as you want) As Mentioned
3rd Option :- Boil Oats 40gms + milk Low fat 150ml + 1/2tbs honey + 1/2apple (for garnish) As Mentioned 3rd Option :- (Smoothie) Oats 30gm + Almond milk 150ml + 1/2tbs honey + + Water 100gms + berries (optional) As Mentioned
4th Option :- Upma (100gms Cooked) with Veggies (Extra) + Fresh Fruit Juice (1 Glass) 4th Option :- 2 Full Eggs bhurji + Fresh Fruit Juice (300ml) 10 Soaked
5th Option :- Vegetable Juice (Carrot + Beetroot + mint + lemon) + 1 Bread Toast Almond (Mandatory)
Almond (Soaked) 10 3 Mid Day Snack Any diff colour of fruits (Except banana) 1
3 Mid Day Snack Any one fruits (Except banana) Green tea (add Turmeric + ginger + lemon juice) 1 Cup
Green tea 1 Cup 4 Lunch 100gms
1st Option :- Sauted Chicken breast 100gms with veggies (100gms) + 1 Chapati
4 Lunch 1st Option :- Sauted Paneer with veggies OR Paneer Bhurji along with Salad (100gms) + 1 Chapati 100gms Each 1 bowl (100gms)
2nd Option :- Grilled fish (100gms) with Roasted Veggies (100gms) + 1 Chapati
2nd Option :- Soaked Soya chunks (50gm) Saut with Veggies + Dahi 100gms + 1 Chapati 50gms
3rd Option :- scramble chicken (100gms) along with boiled veggies (100gms) + 1 Chapati
3rd Option :- Tofu Bhurji (100gms) + Salad (100gms) + 1 Chapati As Mentioned 5 Evening Snack Green tea 1 cup
4th Option :- Boiled Mung Dal (100gms Cooked) + Dahi (100gms) + Salad (100gms) + 1 Chapati As Mentioned Roasted Peanuts or Makhana 20gms
5th Option :- Any Green Veggies (Sabzi use 1/2tbs Oil only) + 2 Small Chapati + Salad (100gms) + Dahi (100gms) 6 Dinner 1st Option :- Chicken soup + Boiled Veggies 100gms + 100gms Cooked rice As Mentioned
5 Evening Snack Black coffee 1 cup 2nd Option :- Chicken tikka (100gms) + Veggies (100gms) + 100gms Cooked rice As Mentioned
Roasted Peanuts OR Makhana 20gms 3rd Option :- Tandoori chicken (100gm) + Veggies (100gms) + 100gms Cooked rice As Mentioned
6 Dinner 1st Option :- Boiled Kidney Beans + Rice (150gms Cooked) 120gms cooked + 100gms cooked 4th Option :- Roasted Chicken 70-80gms with chopped salad + 150gmz Cooked Rice As Mentioned
2nd Option :- Boiled chickpeas along with chopped salad + 150gms Rice (Cooked) 5th Option :- Chicken Curry (100gms Cooked use1/2 tbs Oil only) + 150gms Rice + 100gms Salad As Mentioned
3rd Option :- Mung rice Khichdi (No oil or Ghee) Can add vegetables 200gms cooked Before sleep Low fat milk 1 glass (300ml)
4th Option :- Panner (70gms) and corn (Boiled 50gms) Add Spices and Maggi masala for better taste (Saut them using 1tbs Coconut Oil / Ghee)
5th Option :- Veg Sandwich (2 Slice Bread + 1/2tbs mayonaise + chopped Veggies + 20gms Cheese) add Spices for taste
Before sleep Low fat milk 1 glass (300ml)
Key note Must intake 3 litres fluid in a day
No sugar , Minimum Salt intake
OR means Options (Either this or that), Mandatory (To be consumed)
Sleep required :- 7 to 8 hours
Keep a target of 8-10k Steps Everyday
Total kcal intake :- 1550 approx
If any health issues or Medical condition please on the contact no. Provided on invoice.
