Priyanka week 1

Dhaniya seeds Ajwain saunf Dhaniya seeds Ajwain saunf Overnight soaked
Meal 1 water Jeera water water water Jeera water water methi seeds water
Soaked nuts and Soaked nuts and Soaked nuts and Soaked nuts and Soaked nuts and Soaked nuts and Soaked nuts and
8:30 seeds seeds seeds seeds seeds seeds seeds

Meal 2 No salt till lunch

Paneer and
cauliflower
Veg poha with 2-3 piece stuffed
Onion tomato peas ,paener and vegetable idli/ parantha( 1 drop
8:30 paneer sandwich peanuts oats chilla ghee) Apple smoothie Besan chilla 1 banana
curd Use milk Mint chutney

3 raw salads with 3 raw salads with 3 raw salads with

Meal 3 lemon and seeds lemon and seeds lemon and seeds No workout day
Cucumber, carrot,
Cucumber Chaas or lemon Chaas or lemon Chaas or lemon tomato beetroot
12:00 radish tomato etc chia seeds water chia seeds water chia seeds water salad

Meal 4
Tofu/soya nutri
and vegetable Brown rice pulav
1:30pm Veg khichri 1 wheat roti Samhar bhutji Channa dal with soya nuggets Meal of choice
Paneer bhurji 1 roti+ 1 bowl
curd with veggies 1 bowl brown rice 1 roti salad curd

tea/green tea/ tea/green tea/ tea/green tea/ tea/green tea/ tea/green tea/
black coffee/ cold black coffee/ cold black coffee/ cold black coffee/ cold black coffee/ cold tea/green tea/ tea/green tea/ black
Meal 5 coffee coffee coffee coffee coffee black coffee coffee
4:00pm black channa Puffed rice mix Fox nuts puffed rice mix Fox nuts black channa makhana

Meal 6
1 bowl 1 bowl
1 apple+ 1 tsp 1 bowl any fruit+ papaya/mausami 1 apple+ 1 tsp Any fruit+ papaya/mausami
6:00pm flax seeds sunflower seeds + pumpkin seeds flax seeds sunflower seeds + pumpkin seeds Any vegetable juice
 Broccoli/ tomato
Any seasonal veg Vegetable soup with paneer Grilled/air fried
- 1 bowl+ 1 bowl khichri- soup soup with stir Mix dal+ rice- Moong dal+1 broccoli,mushroom
Meal 7 dal+ 1 roti bowl size fried veggies 1/4th plate+ salad Quinoa salad qurtr plate salad , paneer
8 pm 1 roti optional 1 roti

Soaked Nuts & seeds:- 1 munakka, 4 almonds , 1 walnut+ ½ tsp seeds( pumpkin/ flax/sunflower)

Have 10- 12 glasses of water

Portion size of every meal is very important, always serve smaller servings and refill the plate if required( share your meal pictures)

Practice slow eating- chew every bite 10-15 times

Move a lott, get up from your couch, bed chair every 30 mins to grab a glass of water

Try adhering to the meal timings

Treat yourself with your favorite food once a week ( portion control)

Feel free to ask any recipe

Have a wonderful week

Dt. Tanvi Gulati

(Msc. Food and nutrition)Ex. Intern PGIMER Chandigarh