Sample Diet Chart For Weight Loss

7am: Lemon juice in warm water; a tiny piece of raw ginger (to be chewed).
8am: Breakfast made fresh with high-fibre cereals like oats and bajra, topped by a
spoonful of ground flax seed; a glass of milk or a bowl of curd; one fruit, e.g. diced
papaya.
10.30am: About half a dozen almonds and some walnuts.
1pm: A bowl of salad with olive oil drizzled on it; a small bowl of brown rice with stir-
fried vegetables; one roti with daal.
3pm: A glass of chaas and a banana.
5pm: A cup of green tea, and two multigrain biscuits.
7pm: A small bowl of sprouts, or a very small helping of dry fruits.
8pm: A bowl of daal, a few cubes of cottage cheese, two rotis, sauteed vegetables.
10pm: A small glass of warm milk. N.B. This diet chart for weight loss is for illustrative
purposes only.

4-WEEK VEGETARIAN KETO DIET CHART

Week 1
Breakfast –  Strawberry smoothie and tofu, Cheese Pakora
Lunch – Black bean soup + Green salad,  Salad (Mushrooms, spinach, capsicum, stir fried
in olive oil and butter)
Snack – Upma /poha/cucumber slices
Dinner –  Spinach + paneer soup, Baked spinach + cheese and cream
Dessert – Almond and flour pancake
 

Week 2
Breakfast –  Bullet coffee (tea mixture: Coconut oil, butter and cream)
Lunch –  Red Channa Salad, Stirred lady finger with peanuts, Salad (Mushrooms, spinach,
capsicum, stir fried in olive oil and butter)
Snack – Upma /poha/cucumber slices
Dinner –  Cream and mushroom, Cheese Pakora, Cauliflower with coconut milk.
Dessert – Ketogenic Malai Peda
 

Week 3
Only dinner and drinks for entire day
Breakfast – Bullet coffee
Lunch –  Water/ Green tea
Snack – Watermelon slices
Dinner –  Creamed Spinach, Paneer Chilly, 6-8 soaked Almonds, Baked French beans with
cheese
Dessert – Keto flax and cranberry muffin
 

Week 4
Only dinner and fasting for entire day. If difficult start from week 2 again.
Breakfast – Black tea/ lemon tea
Lunch –  Water/ black or green tea
Snack – Lots of water, Lemon tea without sugar
Dinner –  Cheese Pakora, Stirred fried beans = coconut + peanut, Fried veggies with
cream,  Cooked Cauliflower/Broccoli with coconut oil + coconut milk
Dessert – Keto coconut bars
Keto-Friendly Intakes
You need to ditch the bad eating habits and pick on the below listed staple vegetarian food
options:
Fat Sources Protein Sources Carb Sources

Olive Oil Cheese Leafy Greens

Avocado Dairy Products Herbs

Mayonnais
e Eggplants Spices

Ghee Fruits like Berries Kale

Butter Whey protein Lettuce

Nits Greek Yogurt Broccoli, Cauliflower

Coconut Oil All kind of beans Onions, Tomatoes

Flaxseeds Peas Mushrooms

Keto Veggie Snacks Options In India:

Indian Snacks Calories

Idli 120

Cucumber Raita (1 bowl) 130

Poha (1 bowl) 250

Upma (1 bowl) 248

Veg. Sandwich (Homemade) 120

Fruit Salad (Homemade) 80

 Daliya (1 bowl) 120

ALOE VERA USE

Exfoliate your skin with an aloe scrub. Put 2 tablespoons (30 mL) of aloe gel into a small
bowl and mix it with 2 tablespoons (30 mL) of white or brown sugar, and 1 teaspoon (5 mL) of
fresh lemon juice. Rub your exfoliant in small, circular motions on your face and neck before
washing with soap and warm water.[8

Drink aloe juice to alleviate constipation. Aloe juice has powerful laxative effects. Mix 2
tablespoons (29.6 mL) of aloe gel into 2 cups (16 oz.) of water or your favorite juice and drink
twice daily.[16]

Fight dental plaque with an aloe mouth rinse. The anti-bacterial properties of aloe make it an
excellent addition to your dental hygiene regimen since it can kill germs, soothe inflamed gums,
and freshen breath. [22] Dissolve ¼ cup (2.1 oz.) aloe gel in ½ cup (4.2 oz.) distilled water.
Swish the solution around your mouth for 30 seconds and spit. Use the mouth rinse once daily.