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Diet Plans
21 Days Plan
The plans listed here are generic so please ensure that you consult an expert before you start
| Time |
|---|
| Early Morning (7.00am) |
| Breakfast (9.00am) |
| Mid Morning (11.00am) |
| Lunch (1.00pm) |
| Evening (4.00pm) |
| Late evening (6.30pm) |
| Dinner (9.00pm) |
| Bed time |
| Time | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Early Morning (7.00am) | Tea / Coffee / Milk(1 Cup without Sugar) |
Tea / Coffee / Milk(1 Cup without Sugar) |
Tea / Coffee / Milk(1 Cup without Sugar) |
Tea / Coffee / Milk(1 Cup without Sugar) |
Tea / Coffee / Milk(1 Cup without Sugar) |
Tea / Coffee / Milk(1 Cup without Sugar) |
Tea / Coffee / Milk(1 Cup without Sugar) |
| Breakfast (9.00am) | 1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
| Mid Morning (11.00am) | Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
| Lunch (1.00pm) | 2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
| Evening (4.00pm) | Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
| Late evening (6.30pm) | 10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
| Dinner (9.00pm) | 1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
| Bed time | 1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
| Time |
|---|
| Early Morning (7.00am) |
| Breakfast (9.00am) |
| Mid Morning (11.00am) |
| Lunch (1.00pm) |
| Evening (4.00pm) |
| Late evening (6.30pm) |
| Dinner (9.00pm) |
| Bed time |
| Time | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Early Morning(7.00am) | Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
| Breakfast(9.00am) | 1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
| Mid Morning (11.00am) | Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
| Lunch (1.00pm) | 2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
| Evening (4.00pm) | Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
| Late evening (6.30pm) | 10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
| Dinner (9.00pm) | 1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
| Bed time | 1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
| Time |
|---|
| Early Morning (7.00am) |
| Breakfast (9.00am) |
| Mid Morning (11.00am) |
| Lunch (1.00pm) |
| Evening (4.00pm) |
| Late evening (6.30pm) |
| Dinner (9.00pm) |
| Bed time |
| Time | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Early Morning(7.00am) | Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
Tea / Coffee / Milk (1 Cup without Sugar) |
| Breakfast (9.00am) | 1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml) |
| Mid Morning (11.00am) | Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk |
| Lunch (1.00pm) | 2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
| Evening (4.00pm) |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk 1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts |
| Late evening (6.30pm) | 10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
10 almonds / walnuts / peanuts |
| Dinner (9.00pm) | 1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad |
| Bed time | 1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
1 glass milk |
Disclaimer: All plans included in this section are generic and would require consultation with an expert before being adopted.
