DIET PROGRAMME

Time / meal intake Monday Tuesday Wednesday Thursday

period
after brushing 2 glass warm water 2 glass warm 2 glass warm water 2 glass warm
with haldi water with haldi with haldi water with haldi
+ + + +
5-6 overnight 5-6 overnight 5-6 overnight 5-6 overnight
soaked peeled soaked peeled soaked peeled soaked peeled
almonds almonds almonds almonds

Breakfast (before 1 glass milk with 1 glass milk with 1 glass milk with 1 glass milk with
going school) nuts (without nuts (without nuts (without nuts (without
chocolate powder chocolate powder chocolate powder chocolate
or chocos) sugar or chocos ) sugar or chocos ) sugar powder or
not more than 1 not more than 1 not more than 1 tsp chocos ) sugar
tsp tsp + not more than 1
+ + 5 tbsp muesli or tsp
5 tbsp muesli or 5 tbsp muesli or cornflakes +
cornflakes cornflakes Or 5 tbsp musli or
Or Or 1 small multigrain cornflakes
1 cup mix veg. 1 methi thepla cheese sandwitch Or
poha 1 cup oats upma

After 2 hour of 3 dates 4 kaju 2 anjeer 3 dates

school 7-8 pista 2 apricots 2 walnuts 7-8 pista
School lunch 1 paneer frankie 1 bowl sprouts’ 1 mix veg. cheese 1 cup mix veg.
break stir fry paratha upma
After school / 2 ragi roti 1 bowl sabji 1 makka roti 1 bowl brown
lunch 1 bowl sabji 2 juwar roti 1 bowl sarso ka saag rice
1 bowl dal 1 bowl dal with 1 tsp butter or 1 bowl dal
ghee 1 glass
1 glass buttermilk or buttermilk or 1
1 cup curd cup curd
2 hour after lunch 1 bowl veg. salad + 1 bowl veg. salad + 1 bowl veg. salad + 1 bowl veg. salad
1 cup curd or 1 1 cup curd or 1 1 cup curd or 1 glass + 1 cup curd or 1
glass low fat glass low fat low fat buttermilk glass low fat
buttermilk buttermilk buttermilk
evening snack 1 seasonal fruit 1 seasonal fruit 1 seasonal fruit 1 seasonal fruit
before 6 pm Or Or Or Or
1 cup homemade 1 cup mamra bhel 1 handful of 1 handful
popcorn without deep fried unsalted pea nuts roasted unsalted
sev and puri chana
 1 seasonal fruit 1 seasonal fruit 1 seasonal fruit 1 seasonal fruit
Or Or Or Or
Coconut water Coconut water Coconut water Coconut water
Or Or Or Or
lemon juice lemon juice lemon juice lemon juice
Dinner 2 idli + 1 cup 1 cup msala veg. 1 bowl tomato 1 bowl moong
sambar home khichdi ,carrot, beetroot dal spinach soup
made + soup +
+ 1 cup curd raita + 2 veg. cutlet
1bowl homemade 1 cup masala oats homemade
tomato soup khichdi (oven roasted or
pan fry)
Time / meal intake Friday Saturday Sunday
period

after brushing 2 glass warm water with 2 glass warm water with 2 glass warm water with haldi
haldi haldi +
+ + 5-6 overnight soaked peeled
5-6 overnight soaked 5-6 overnight soaked almonds
peeled almonds peeled almonds

Breakfast (before 1 glass milk with nuts 1 glass milk with nuts 1 glass milk with nuts (without
going school) (without chocolate (without chocolate chocolate powder or chocos)
powder or chocos) sugar powder or chocos) sugar sugar not more than 1 tsp
not more than 1 tsp not more than 1 tsp +
+ + 5 tbsp musli or cornflakes
5 tbsp musli or cornflakes 5 tbsp musli or Or
Or cornflakes 1 mix veg. paneer Frankie
2 small moong dal chilla Or
1 paneer paratha

After 2 hour of 4 kaju 2 anjeer 4 kaju

school 2 apricots 2 walnuts 2 apricots
School lunch 1 bowl boiled chana chaat 1 bowl sprouts’ stir fry 1 cup boiled corn salad
break
After school / 2 mix grain roti 1 bowl brown rice mix 1 bowl dal
lunch 1 cup dal veg. pulao 1 bowl brown rice
1 cup sabji 1 bowl dal fry
1 cup curd
2 hour after lunch 1 bowl veg. salad + 1 cup 1 bowl veg. salad + 1 1 bowl veg. salad + 1 cup curd or
curd or 1 glass low fat cup curd or 1 glass low 1 glass low fat buttermilk
buttermilk fat buttermilk
Evening snack 1 seasonal fruit 1 seasonal fruit 1 seasonal fruit
before 6 pm Or Or Or
1 khakhra with milk or tea 1 roasted sweet potato 1 cup mamra

Before exercise if 1 seasonal fruit 1 seasonal fruit 1 seasonal fruit

feels hungry Or Or Or
Coconut water Coconut water Coconut water
Or Or Or
lemon juice lemon juice lemon juice
Dinner 1 cup dal fry + jeera rice 2 dal chilla + 1 bowl 1 dosa with veg. stuffing+ 1 cup
homemade soup sambar
+
1 bowl mix veg. soup
 IMORTANT INSTRUCTIONS

• Avoid wheat, barley, rye flours.

• Use juwar, bajara, ragi, rajgira, makka flour for chapattis and paratha.
• Drink 8-10 glass of liquids a day.
• Avoid fruit juice instead of juice eat whole and seasonal fruits.
• Start min.1 hour exercise at least 3 days/week.
• Don’t drink tea, coffee or green tea on empty stomach, first eat some snake then have a cup of
tea.
• Don’t drink tea of coffee as a first and last meal of your day.
• Drink max. 2 cups of coffee or tea before 4 pm during the day.
• Never eat fruits as a dessert.
• Try to avoid white salt and sugar as much.
• Eat foods without salt at least 2-3 days a month.
• Always eat dinner before min. 3 hours of sleeping time and have very light dinner every day.
• Never skip breakfast.
• Use 3 tsp of ghee every day.
• Cook all your meals in 3 tsp oil for whole day.
• Avoid packaged snacks.
• Avoid fried snacks.
• Avoid processed foods eat natural food as much possible.
• Always drink 1 glass of normal water before having your meal.
• Always have your salad first during lunch or dinner.
• Avoid cold water, cold drinks and readymade fruit or vegetables juices.
• Have your food within 4 hours once cooked.
• Never have leftover overnight food.