Name: weightloss diet ebook
Recommended Serving Size
Breakfast Protein+ Paneer-50g/Sprouts/Chane 1Bowl/75g
Fats
Carbs & Ragi/Oats/Besan/ Poha/Daliya/ Sugarfree Muesli or Granola/ Peanut 40g/ Bowl
Fiber butter with fruits (1) /Parantha (1)/ Thepla (1)
(You can make cheela ,idli, dosa, upma appam , appe, uttapam , Pesarattu,
Moong Ada i , Pancakes, Sandwich,Dhokla etc out of all these)
SugarFree Black Tea /Coffee/Buttermilk/curd 1Cup/1 Bowl
Snack 1 (Optional) Papaya/Watermelon/ Muskmelon/Berries /Pineapple/ 1Bowl
Apple/Guava/Kiwi/Orange
Apple beetroot carrot (ABC) juice 1Cup
Lunch Protein+ Paneer-50g 1Bowl
Fats Sprouts/any type of Pulses/Rajma/Chane/chickpeas/ Daal 75g/ 1 Bowl
Legumes/Sambhar/Rasam/PeerkangalKootu /thilisaru/paalkatti chettinad
Fibers Seasonal Vegetables/vegetablesalad/vegetablesoup 1Bowl/100g
Buttermilk/curd 1Cup
Carbs Roti / Cheela (Wheat, oats, Jowar, Ragi, Bajra,Moong) 40g (1 roti)
Or
Brown rice / Red rice 40g (1 bowl)
Snack 2 (Optional) Black Coffee or Tea/Greentea/Coconut water 1Cup(Sugarfee)
Almonds/Walnuts/Mixedseeds/Proteinbars/RoastedChana/Peanuts/ Handful 1
Makhana/Wheat Kakhra (1) / Baked murukku
Or
Vegetablesalad,vegetableSoup Bowl/100g
Dinner Protein+ Paneer -50g Or 1Bowl
Fats Sprouts/any type of Pulses/Rajma/Chane/Legumes/ Daal 75g/ 1 Bowl
Sambhar/Rasam/PeerkangalKootu/thili saru/paalkatti chettinad
Fibers Seasonal /vegetablesalad/vegetablesoup 1Bowl/100g
Buttermilk/curd
Carbs Roti/Cheela (Wheat, oats, Jowar, Ragi, Bajra,Moong) 40g (1 Big roti)
Brown rice / Red rice 40g (1 Bowl)
NOTE -Avoid eating Suji/rawa , coffee Cabbage, Cauliflower, broccoli, soya or any soya product
We don't give day wise plans because we didn’t want to Restrict you to a particular food option
on a particular day
Here is one of the Sample weekly Plans that can be made from the options Provided above
(Please follow the qty mentioned above)
Day Breakfast Snack 1 Lunch Snack 2 Dinner
Monday Brown rice +
2slice aata Papaya Peerkangal Nuts
bread kootu curry +roti handfull curd+ kale chane
Paneer +Salad/ +tea
sandwich + veggies
Tea
Tuesday Veg poha 1glass Fruit Rajma + Makhana 1Katori chana
+Paneer Juice/ 1 bowl Brown/red +Green Dal + chapati +
+Green tea Fruit Chaat Rice+ tea salad
Salad/veggies Curd
Wednesday Moong Nuts+ 1bowl coconut katori
1 any
Cheela / coconut Rasam water cooked veggie+
dosa + Curd water +curd + brown roti + Paneer
rice + chunks
salad/veggies
Thursday Vegetable 1Bowl Fruit 1 bowl Palak 1 Paneer chettinad
oats khichdi Chaat dal+Brown/red handfull +brown/red rice
+Sugarfree Rice roasted +bhindi + Curd
Tea+ chole + peanuts +
salad Salad/veggies coffee
Sprouts Curd rice+ curd Coconut
Friday Lemon tea + Roti/cheela + any
chaat + raita water +
nuts seasonal sabji +
veggies + baked salad + curd+
buttermilk murukku Sambar
Green Tea White chana
Saturday Ragi idli / Green tea Thili saru +roti +
+1 Katori
dosa + +Soaked Salad/curd +salad+baigan
Roasted
Sambar + Nuts
Chana bharta + roti
Suga free
tea
Sunday Dal paratha + Handful of 1bowl Tea+ Ghiya + Paneer
Tea wihout berries + 2 Sambhar + 2 protein bar sabzi+roti
sugar walnuts + ragi dosa
green tea
Important points to follow
● Your every meal includes 4 Macro nutrients : Protein + Carbs + Fats + Fibers, Make sure you are
including each in your meals 1Bowl = 1 standard Indian Household Katori There is no specific
● time to have meals, you can eat when you feel hungry. Just try to maintain at least 2-3 hrs gap
● between consecutive meals Drink 10ml Apple cider vinegar in a glass of warm water / overnight
Soaked Chia seed water / overnight zeera soaked water / overnight methi seeds soaked water /
● overnight dhaniya seeds soaked water early morning empty Stomach Cooking medium : Only
Ghee, Olive oil, Coconut oil ( 1 Tbsp for each meal) Only use half cup milk
(cow/almond/oats/coconut) for tea, coffee, muesli No Sugar, Jaggery, Honey.Only use Stevia. For
● sugar cravings you can have a piece of Amul Dark chocolate sometimes Fruitsto avoid: Mango,
● banana, Chickoo, Grapes, Litchi, Sitaphal You can have 1 spoon pickle with meals All the food
● items mentioned above can be cooked in any recipe. Eg. Its okay to have Paneer as grilled Paneer
or Paneer Bhurji or Paneer Sandwich Try to complete atleast 10000 stepsin a day including
workout Sleep atleast 7-8 hours a day Pre workout: Black coffee- 1cup or some fruit or nuts Post
●
Workout or after meals : Optional [ Vit C 500mg (= 1 tablet, Vit E 400mg= 1 tablet, Multivitamin = 1
●
tab, Fish oil 900mg - 1 capsule ] Vitamin C (Post Workout)- Limcee Vitamin E (Post Workout) -
●
Evion 400 MultiVitamin (with Breakfast) - Supradyn Take care of Hydration, 15 Glasses of water (2-
3ltrs) Drink water at least 45 mins after lunch and dinner If you consume alcohol, please try to
● limit it to only one in 10 days. When consuming alcohol ,prefer taking only low carb drink like
● whiskey, vodka , Gin and white spirits ,1-2 glasses of wine that too in moderation. Do not use
● sugary mixers, its okay to use ginger ale , Tonic water ,Diet coke,soda. You can have fennel
● (saunf ) seeds boiled water or C3F (zeera , ajwain , dhaniya ,saunf all grinded together) boiled
water before sleeping to avoid bloating issues. If you feel headache/nausea after workout, you
can take Lemon salt water/Coconut water Allspices, onion, ginger, garlic , tomatoes can be
● consumed All kinds of dips/chutney withoutsugar/jaggery/honey can also be consumed You can
● have allseasonal vegetables, Dal ,Rajma, Chana Avoid : Potato, Maida, vegetable oil, Dalda, Deep
● fried snacks, white rice, Corn and Peas If you feel constipated, Have 1 glass warm water with 1
spoon ghee before going to bed and after waking up
●
●
●
●
●
●
