WEIGHT LOSS AND FAT LOSS DIET

EARLY MORNING

 Luke warm water + Lemon + Honey

 Hot water + Ginger + Lemon
 Luke warm water + Lemon + Honey + Black pepper
 Luke warm water + Triphala Powder + Honey

BREAKFAST Timings*: 9:00 am – 9:30 am

 2 slices of brown bread, boiled eggs without yolk, tomato, onion, cucumber, black
pepper and with no salt
 Fruit salad (Apple, Papaya, Watermelon, Orange, Cucumber, with few drops of
lemon)
 1 Apple and Corn Flakes with a glass of double toned milk
 1 cup oatmeal boil + 1 cup skimmed milk. Add fruits e.g. apple or banana or grapes or
strawberries.
 2-3 Idlies with sambhar and very little chutney. (avoid coconut chutney. Instead try
Coriander (Dhania) or mint (Pudina) or onion or tomato or cabbage chutney)

MID –MORNING SNACKS Timings*: 11:30 am – 12:30 pm

 1 Orange or Apple
 ½ Cup yogurt/dahi (Low fat) with little cut fruits
 Sliced carrots 1 Cup
 Cucumber slices 1 Cup
 2 Cups Water Mellon
 Hand full Almonds (6-8 in count)
 Walnut (6-8 Half in counts)
 Combination of Almonds and Walnut
 Chiwda, poha OR Black chana sprout

LUNCH Timings*: 2:30 pm – 3:30 pm

 2 Phulka/Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup Vegetables
curry, 1 Cup Dal, 1 Bowl Salad.
 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad
 Grilled Chicken + Whole grain bread (Chokar ki roti)
EVENING SNACKS Timings*: 4:00 pm – 4:30 pm

 1 Orange or Apple
 ½ Cup yogurt/dahi (Low fat) with little cut fruits
 Sliced carrots 1 Cup
 Cucumber slices 1 Cup
 2 Cups Water Mellon
 Hand full Almonds (6-8 in count)
 Walnut (6-8 Half in counts)
 Combination of Almonds and Walnut
 Chiwda, poha OR Black chana sprout

DINNER Timings: 7:00 pm – 8:00 pm

 2 Phulka/Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup Vegetables
curry, 1 Cup Dal, 1 Bowl Salad.
 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad
 Grilled Chicken + Whole grain bread (Chokar ki roti)

NIGHT SNACKS Timings*: 9:30 pm – 10:00 pm

 1 Glass butter milk (Chhaj)

 Water Mellon
 Any seasonal fruit
 Oats without milk
 2 Egg whites