Weight Wellness Diet
Nx- Low fat ,Moderate protein, High fiber,Increased fluids,antioxidants
enrich Glycemic friendly diet plan.
FOODS TO BE INCLUDED:
Cereals- All whole grain cereals, millets, whole wheat flour, quinoa, barley.
Pulses- All dals, sundals, Rajmah, Channa black beans etc to be taken
thrice a day, cooked well and mushy.
Fruits- Apple, Guava, Papaya, Pear, orange, sweet lime, Kiwi, melon,
Strawberries,( 100g )1 fruit per day.
Vegetables- Green leafy vegetables, bell peppers/ Capsicum, broccoli,
spinach, carrots, red peppers, onions, cabbage- at least 4 cups per day and
Water vegetables Like bottle gourd,chow chow,pumpkin etc weekly 4
times greens.
Milk and milk products- Skimmed milk (SNF- 1.5 %), Skimmed curds,
skimmed Paneer, tofu- ones or twice a day.
Nuts- Almonds, walnuts, flax seeds, prunes, dried apricots, roasted sun
flower seeds- one handful or 10 nos per day.
Oil- Only ½ a liter per person per month. Use one cold pressed vegetable
oil and rice bran oil- one for sauteing vegetables and one for other cooking.
FOODS TO BE AVOIDED:
Cereals- Biscuits, maida, breakfast cereals like cornflakes, Parotta, poori,
pongal.
Milk and milk products- Full cream milk, Khoa, cream.
Nuts- Smoked and fried nuts.
Miscellaneous- Processed, packaged, canned foods, tea, coffee more than 4
cups per day, sugar, jaggery and salted items like pickle, papad, chips , high
salted products, caffenine items and deep fried foods.
MONDAY:
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 glass of coffee 250ml
BREAKFAST Oats 1cup( cook in water and add butter milk with salt or
08:30AM flaxseed powder) or wheat dosa- 2nos
Accompanied with mint/curry leaves/tomato/onion chutney
Mid-morning 1 glass of Butter milk with flax seed powder or 150 ml
(Around11:00
Am) Fruit salad(watermelon, apple, orange,papaya, guava,sweet 1 bowl
lime)
Rice 1cup/chappati -2 nos/ accompanied with sambar or dhall
LUNCH with 2 or 3 kattori water content vegetables including greens
12.30-1.30PM
Evening Snacks Coffee with skimmed milk-1cup 150 ml
4-5PM Black sundal 1 cup
DINNER Multi grain Chappati 2-3nos
7pm-8.15pm
Accompanied with veg gravies and dhall 1cup
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
TUESDAY:
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 cup coffee 250ml
BREAKFAST Millet idly-3 to 4 nos/ Millet dosai-2 nos
08:30AM
Accompanied with mint/curry leaves/tomato/onion chutney
Mid-morning Green leafy vegetables soup or 1 bowl
(Around11:00
Am) Mixed handful of nuts like Almonds -3 to 4, Pista-3 to 4 walnut-
2 nos
LUNCH Multi grain Chappati -3 nos/ accompanied with pepper
12.30-1.30PM Mushroom like roll or pepper Capsicum roll
Evening Snacks Coffee or Tea with skimmed milk-1cup 150 ml
4-5PM Sproutes 1 cup
DINNER Ragi dosai or 2-3nos
7pm-8.15pm
Ragi semia 1cup
Accompanied with veg gravies and dhall
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
WEDNESDAY:
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 glass of jeera water /coffee 250ml
BREAKFAST Aval upma with mixed vegetable -1 cup /
08:30AM
Wheat bread sandwich- 3 nos
Mid-morning Tomato soup/ clear veg soup or 1 bowl
(Around11:00 cucumber salad with flaxseed powder
Am) 1 bowl
LUNCH Rice- 1cup accompanied with snake gourd sambar with ladys
12.30-1.30PM finger porriyal
Evening Snacks 4- Coffee or Tea with skimmed milk-1cup 150 ml
5PM Sproutes salad 1 cup
DINNER kambu doasi or wheat dosai 2-3nos
7pm-8.15pm
Accompanied with onion and garlic chutney 1cup
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
THURSDAY:
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 glass of jeera water or 1 cup coffee 250ml
BREAKFAST Sproutes salad 1 cup
08:30AM
Ragi Adai 1nos
Mid-morning Tender coconut water 200ml
(Around11:00 Papaya -1 cup or Guava-1
Am)
LUNCH Rice- 1cup accompanied with bottle gourd kuttu , rasam,along
12.30-1.30PM with one kattori greens porriyal
Evening Snacks Wheat bread sandwich 2 slices
4-5PM
DINNER wheat kodumai upma or oats upma with vegetable 1 cup
7pm-8.15pm
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
FRIDAY:
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 cup coffee 250ml
BREAKFAST Thinai pongal 1 cup
08:30AM
Accompanied with Snakegourd dhall or peanut chuttney
Mid-morning plantain soup 1 cup
(Around11:00
Am) Or Butter milk
LUNCH Multigrain chapathi -3 nos accompanied with soya chunk
12.30-1.30PM kuruma
Evening Snacks Coffee orTea with skimmed milk 1 cup
4-5PM
Ragi vegetable kollukattai 2-3 nos
DINNER kambu dosai 2 nos
7pm-8.15pm
Accompanied with tomato chuttney
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
SATURDAY:
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 glass of jeera water 250ml
BREAKFAST oats upma or 1 cup
08:30AM
Ragi idly Accompanied with garlic chutney 3to 4 nos
Mid-morning Buttermilk with flax seed powder 200-250 ml
(Around11:00
Am) Mixed handful of nuts like Almonds -3 to 4, Pista-3 to 4 walnut-
2 nos
LUNCH Rice 1 cup with keerai kulambu along with radish poriyal,beans
12.30-1.30PM poriyal
Evening Snacks Coffee orTea with skimmed milk 1 cup
4-5PM sproutes salad
1 cup
DINNER Wheat dosai 2 nos
7pm-8.15pm
Accompanied with onion chutney
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
SUNDAY
SAMPLE MENU PLAN
Timings Menu
Early morning 200 ml-
6:30AM 1 glass of coffe 250ml
BREAKFAST Red aval upma or Ragi Idli- 3nos
08:30AM
Accompanied with mint/curry leaves/tomato/onion chutney
Mid-morning Mushroom or Mixed Vegetable soup or 150 ml
(Around11:00
Am) Fruit salad(watermelon, apple, orange,papaya, guava,sweet 1 bowl
lime)
Rice- 1 Cup with Soya Gravy or Bottle gourd Kuttu along with
LUNCH Murugai keerai poriyal
12.30-1.30PM
Evening Snacks Coffee with skimmed milk-1cup 150 ml
4-5PM Black sundal 1 cup
DINNER Multi grainChappati 2-3nos
7pm-8.15pm
Accompanied with veg gravies and dhall 1cup
Bed- time 9-
9.30PM 1 glass of warm milk 200-250ml
NOTE:
Take plenty of water minimum 3 litres /day
Take more of fibre rich foods ( green salads, whole grains and pulses)
Avoid refined carbohydrates and junk foods
Have your dinner atleast 2 hours prior to sleep
Eat less, small and frequent meals
No fasting and no feasting.
Divya. S
(Dietician)
