Day Meal
Morning
Breakfast
Mid-Morning Snack
Day 1 Lunch
Evening Snack
Evening
Dinner
Morning
Breakfast
Mid-Morning Snack
Day 2 Lunch
Evening Snack
Evening
Dinner
Morning
Breakfast
Mid-Morning Snack
Day 3 Lunch
Evening Snack
Evening
Dinner
Morning
Breakfast
Mid-Morning Snack
Day 4 Lunch
Evening Snack
Evening
Dinner
Morning
Breakfast
Mid-Morning Snack
Day 5 Lunch
Evening Snack
Evening
Dinner
Morning
Breakfast
Mid-Morning Snack
Day 6 Lunch
Evening Snack
Evening
Dinner
Morning
Breakfast
Day 7
Mid-Morning Snack
Day 7 Lunch
Evening Snack
Evening
Dinner
Menu
Warm water with lemon + chia seeds (soaked), 5 soaked almonds + 1 walnut
2 moong dal chillas (spinach added) + green chutney, 1 cup unsweetened green tea
1 bowl papaya or pear OR spinach-cucumber-ginger smoothie (no sugar)
2 multigrain rotis, 1 bowl palak dal (spinach + yellow dal), 1 cup sautéed zucchini & bell peppers, salad
1 cup masala chai (no sugar) + 2 khakhras or roasted chana
1 bowl moong sprouts chaat (onion, tomato, lemon)
1 cup millet khichdi (moong dal + lauki/carrot), 1/2 cup curd with roasted cumin
Warm methi water, 3 soaked almonds + 2 dates
1 bowl oats vegetable upma (beans, peas, carrots), 1 cup green tea
1 kiwi or guava OR 1 cup buttermilk with curry leaves
1 cup brown rice, 1 bowl rajma curry, 1 cup steamed broccoli & beans, salad + lemon
1 besan chilla with coriander chutney
1 glass vegetable juice (carrot + beetroot + lemon)
2 phulkas, 1 cup methi aloo (less oil), 1/2 bowl dal
Warm water + 1 tsp apple cider vinegar, 5 soaked almonds + 1 walnut
1 bowl vegetable poha (peas + peanuts), 1 cup herbal tea
1 small apple + 5 pumpkin seeds
2 multigrain rotis, 1 bowl chana dal, 1 cup bhindi sabzi, cucumber + beetroot salad
1 cup green tea + 2 khakhras OR 1 piece dark chocolate (85% cocoa)
1 bowl sprouted green gram salad with lemon
1 bowl quinoa pulao (beans, carrot, peas), 1/2 cup curd
Warm water with lemon + haldi, 2 soaked dates + 4 almonds
2 ragi dosas with coconut chutney, 1 cup green tea
1 small orange or 2 slices grapefruit
2 jowar rotis, 1 bowl lauki chana dal, 1 cup sautéed spinach + garlic, salad
1 cup masala chai (no sugar) + 1 handful roasted makhana
1 glass tomato-beetroot juice
1 bowl millet upma (vegetables), 1/2 cup curd
Warm water + chia seeds, 4 soaked almonds + 2 walnuts
2 vegetable uthappams with tomato chutney, 1 cup green tea
1 pear or kiwi OR 5 soaked raisins (iron)
1 cup brown rice, 1 bowl sambar (drumstick, beans), 1 cup sautéed cabbage-carrot, salad
1 cup buttermilk with curry leaves
1 bowl sprouts with pomegranate
2 multigrain rotis, 1 bowl palak paneer (low-fat), 1/2 cup dal
Warm ginger-lemon water, 3 soaked almonds + 1 walnut
2 idlis with coconut chutney, 1 bowl vegetable sambhar
1 small bowl papaya
2 multigrain rotis, 1 bowl masoor dal, 1 cup cauliflower-peas sabzi, salad
1 cup masala chai (no sugar) + 1 handful roasted chana
1 bowl cucumber-tomato salad with lemon
1 bowl moong dal khichdi (with spinach), 1/2 cup curd
Warm water + methi seeds (soaked), 5 soaked almonds
2 vegetable parathas (low oil) + curd, 1 cup herbal tea
1 guava or 1 small apple
1 cup brown rice, 1 bowl chole (less oil), 1 cup carrot-beans stir fry, salad
1 cup green tea + 2 khakhras
1 bowl vegetable soup
2 rotis, 1 bowl methi moong dal, salad with cucumber & beetroot
