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Monday. Tuesday.: Wednesday

This document provides a week's worth of meal plans including breakfast, lunch and dinner options with an emphasis on whole grains, vegetables, fruits, lean proteins and healthy fats. It also lists some snack options like green tea with fruit, protein shakes and veggie sandwiches. Additionally, it identifies processed and sugary foods to avoid like soda, candy and fried foods as well as trans fats and refined grains. The goal is to help with weight loss through nutritious meals and occasional snacks over a one month period combined with light exercise.

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amad khan
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Download as DOCX, PDF, TXT or read online on Scribd
45 views

Monday. Tuesday.: Wednesday

This document provides a week's worth of meal plans including breakfast, lunch and dinner options with an emphasis on whole grains, vegetables, fruits, lean proteins and healthy fats. It also lists some snack options like green tea with fruit, protein shakes and veggie sandwiches. Additionally, it identifies processed and sugary foods to avoid like soda, candy and fried foods as well as trans fats and refined grains. The goal is to help with weight loss through nutritious meals and occasional snacks over a one month period combined with light exercise.

Uploaded by

amad khan
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday.

Breakfast: Egg sandwich (Brown bread) with a glass of milk.

Lunch: Whole-grain roti with one kind of lentils.

Dinner: Plain chicken curry with a green salad and multi-grain roti. 

Tuesday.
Breakfast: Chana Daal with a spoon. A glass of milk.

Lunch: Chickpeas curry with brown rice.

Dinner: Sprout salad. Potato paratha with mint yogurt. 

Wednesday.
Breakfast: Porridge, any flavor of your choice. Fruits like apple or guava.

Lunch: Whole-grain roti with mixed vegetables cooked in minimum oil. 


Dinner: Bottle gourd cooked with spinach with two multi-grain rotis. You can also
add chunks of chicken. 

Thursday.
Breakfast: Yogurt with fruits like papaya, apple, and grapes. One boiled egg white.

Lunch: Daal with vegetables like peas and beans. Brown rice.

Dinner: Green salad. Chicken curry cooked in low-fat oil with brown rice. One bowl
of fruits. 

Friday.
Breakfast: Oats. A glass of milk and one sliced apple. 

Lunch: Grilled chicken fillet with mint yogurt. You can have it with or without
whole-grain roti. 

Dinner: Potato and spinach curry with two multi-grain rotis.

Saturday.
Breakfast: Multi-grain paratha with yogurt or a bowl of cereal.

Lunch: Large bowl of salad. Curry pakora with brown rice. Fruits.
Dinner: Grilled chicken cooked in tikka masala. Green salad.

Sunday.
Breakfast: Porridge with one sliced fruit like mango or papaya. One glass of milk.

Lunch: Vegetable or lentil soup. Brown rice and daal. Hummus

Dinner: Fish or chicken with or without multi-grain roti. Green salad.

Some Healthy Snack Options for Mini-meals.


As we told you that you should have a few mini-meals apart from your main meals
throughout the day, so here we have compiled a list of few healthy snacks that you
can consume during your weight loss journey.

     ● Green tea or fruits in buttermilk.


     ● Protein shakes with nuts.
     ● Veg and cheese sandwich.
     ● Walnuts, cashew nuts, and dates.
     ● Fruit salads.
     ● Fruit smoothies.
All these foods are capable of providing you the carbohydrates, proteins, and fats that
your body requires throughout the day.
 
List of Foods that You Should Avoid.

Processed foods and beverages are high in sugar, and calories should be avoided if
you want to lose weight quicker. These foods do not only make your weight gain but
harm your health all over. Occasionally, you can have them, but too much food
consumption leads to chronic diseases like heart disease, diabetes, and obesity. Here
are the list f foods that you should avoid to lose maximum weight. 
     ● Carbonated drinks. 
     ● Sweeteners like sugar and condensed milk.
     ● Candies, ice creams, cakes, puddings, etc. have high sugar content in them.
     ● Fatty foods like french fries, chips, and other fried items. 
     ● Trans fats like margarine and clarified butter.
     ● Other foods like white bread, white pasta, and canola oil should also be avoided. 

In conclusion, if you would follow this diet regularly with a little physical work out, it
would help you lose weight within a month and lead to a very healthy lifestyle. Here is
a useful recipe video that you should watch to have an idea of how to make your salad
and other healthy foods. 

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