Diet Gurus

Sample Non-Veg Diet Plan for 7 days

Concern – Weight Loss with Healthy Diets & Lifestyle modifications

Grocery List for this week:

• Dry fruits
• Dalia
• Green Tea
• Lemons
• Brown / White Rice
• Nutri
• Seeds mix
• Chicken/ fish/ eggs
• Makhanas
• Murmuras
• Peanuts
• Roasted unsalted Chana
• Pavs
• Multigrain Atta
• Spices & Herbs
• Low fat curd
• Dals & Pulses
• Seasonal Vegetables & Fruits
• Murmura / Dry roasted Peanuts/ Roasted Chana
 Day 1
Early Morning Take warm water + 6 almonds + Half walnut (soaked overnight)
(5.30-6.00 am)
Workout Pre workout – 1 Banana/ 1 Apple with or without Peanut butter
(6.30 – 7.30 am) Walk /Gym / Workout / Yoga/ Exercise/ Sports advised for 30 min - 1
hour

B’fast 2-3 multigrain slices of Veg Sandwich (see instructions) with mild green
(9.00 – 9.30 am) chutney + Herbal Tea (see instructions)/ Green tea
Mid-morning 1 seasonal fruit
(11.00 – 11.30 OR
pm) 1 bowl Mix Fruit Salad
Lunch 1 bowl mix & chopped Salad + Paneer curry (with min oil & spices) + 1
(1.00 - 1.30 pm) Multigrain Chapati + 1 small bowl boiled rice (unsalted) + Mix Veg
Raita
Post lunch Warm Water + 10 min walk
(2.00 pm)
Evening Green tea/ Black Coffee /Regular Tea/ Regular Coffee (without sugar) +
(4.30-5.00 pm) 1 Spoon Seed mix (roasted & crushed) +
Murmura/ Roasted chana/ Roasted makhanas/ Sprout Chaat/ 50 gm
Grilled Paneer/ 1 Boiled egg
(anyone from these)
Dinner Salad + Tomato Soup (see instructions) + Mix Veg Curry (see
(7.30-7.45 pm) instructions) + Yellow Dal + 1-2 Multigrain Chapatis

Post Dinner Warm water sip by sip + 20 min walk

(8.30 pm)
Bed Time All gadgets & electronics off atleast half hour before sleep
(10.00-10.30 pm)
 Day 2
Early morning: Same
Workout Same
B’fast 2 egg omelette with 2 slices of brown bread with mild green chutney +
Herbal Tea/ Green Tea
Mid-morning Same

Lunch Salad + 1 med bowl Rajma/ Black Chana Curry + 1 med bowl Boiled
Rice (Rice should be strictly boiled & unsalted)
Post lunch Same
Evening Same
Dinner Salad + 1 med bowl Rajma Soup (see instructions) + 1 med bowl
Multigrain Dalia (see instructions)

Post Dinner Same

Bed Time Same
 Day 3
Early morning: Same

Workout Same
B’fast 1-2 Chapatis stuffed with Paneer with curd + Herbal Tea /Green Tea
Mid-morning Same
Lunch Salad + 1 small bowl Mushroom Curry + Yellow dal + 1 small bowl of
boiled rice
Post lunch Same
Evening Same
Dinner Salad + 1 med bowl Veg Chicken Soup (see instructions) + 1 Grilled
chicken/ fish (with mild marinade & spices)
Post Dinner Same
Bed Time Same
 Day 4
Early morning: Same
Workout Same
B’fast 2 Idlis with mild Sambhar & chutney + Herbal tea/Green tea
Mid-morning Same

Lunch Salad + 1 med bowl Pumpkin Sabzi (may include Tinda/ Tori/ Ghia/
Lauki/ Kaddu) + 1 small bowl Green Dal + 1-2 Multigrain Chapatis
Post lunch Same
Evening Same
Dinner Salad + 1 med bowl Pumpkin Soup (see instructions) + 1 med bowl
Veg Oats (strictly home cooked) + (1 Multigrain Chapati dipped in
Pumpkin soup - optional)
OR
Pumpkin Soup + 1 small bowl Boiled Rice + Boiled Chicken gravy
Post Dinner Same
Bed time Same
 Day 5
Early morning: Same

Workout Same
B’fast 2 Besan Chillas with green chutney + Herbal/ Green Tea
Mid-morning Same
Lunch Salad + 1 med bowl One Pot Sambhar Rice (see instructions)
Post lunch Same
Evening Same
Dinner 1 med bowl Veg Corn soup (see instructions) + 1 small bowl Mix Dal + 1
small bowl any cooked vegetable + 1 Multigrain Chapati
Post Dinner Same
Bed Time Same
 Day 6
Early morning: Same
Workout Same
B’fast 2-3 slices of Capsicum Paneer sandwiches (see instructions)/
OR
2-3 slices of Chicken sandwiches with mild green chutney + Herbal/ Green
Tea
Mid-morning Same
Lunch Salad + 1 egg curry (see instructions) + 1 small bowl Yellow Dal + 1-2
multigrain Chapatis
OR
1 small bowl boiled Rice + Boiled chicken Gravy
Post lunch Same
Evening Same
Dinner Salad + 1 bowl Yellow Dal Soup (see instructions) + Sauteed Veggies (see
instructions)
OR
Green Dal + Mix Veg Sabji (optional) + 1 Multigrain Chapati + Salad
Post Dinner Same

Bed Time Same

 Day 7
Early morning: Same
Workout Same
B’fast Pav Bhaji With 2-3 Pavs (see instructions) + Herbal/ Green Tea
Mid-morning Same
Lunch 1 small bowl Fruity Yogurt (see instructions)
OR
1 bowl Fruit Custard (see instructions)
Post lunch Same
Evening Same
Dinner Salad + 1 bowl Tomato Soup (see instructions) + 1 boiled egg
OR
Salad + Tomato Soup + 1 piece Grilled Chicken or Fish (with mild
marinade & spices)
Post Dinner Same
Bed Time Same
 Recipes & Instructions
1. Herbal Tea: Take little - tulsi leaves, mint, cinnamon, ginger. Boil all the
above in 1 glass water. Strain & put half tsp of lemon juice. Mix & its
ready.
2. Mix Veg Curry: Heat a pan with 2 cups water. Add chopped beans,
capsicum, gobhi, bhindi, brinjal, mushrooms, etc. Blanch (boil in open
warer) them. Now take a pan with a tsp of oil, put jeera, curry patta, haldi &
other spices. Saute & add the blanched veggies. Add 2 spoons grated
tomato. Saute again. Add little salt & little Pav Bhaji Masala. Cover & cook
for few more min. Its done.
3. Multigrain Dalia: Take Dalia & dry roast it. Now add yellow moong dal,
orange masoor dal, arhar, chana dal. Dry roast them all. Now take a
Pressure cooker & add little ghee. Add chopped onion, carrot, capsicum
garlic, palak, methi with jeera, green chilli, hing. Saute all. Add Dalia &
Dals with little water. Add little salt. Pressure cook it. Its done. Add lemon
juice & green dhaniya on top of it. Serve & take hot.
4. Pav Bhaji: Take little oil in a pan and saute chopped capsicum tomato
green chilly. Now add 1-2 spoons of boiled potatoes. Add little salt haldi &
little Pav Bhaji masala. Put 1-2 bowls of water. Give boils & blend them all
in a thin consistency. Garnish with green dhaniya. It's ready. Take it with
roasted 2 pavs & lots of salad.
5. Veg sandwich: Take 1-2 tab spoon of normal curd. Tie it in a muslin
cotton cloth for overnight. In the morning it becomes creamy paste without
water. In this base add chopped/grated veggies (like carrot, beetroot.
cabbage etc.) Add little pink salt & pepper. The stuffing is ready to stuff in
the bread. Take as it is or toast it in the griller.
6. One pot Sambhar Rice: Take Pressure Cooker. Take a tsp of oil & add
jeera, curry patta & chopped vegetables. Saute them all. Now take soaked
Arhar/toor dal and little brown rice. Add them to the cooker. Now add little
water with little salt & sambhar powder. Pressure cook for 3-4 whistles.
Open the cooker & mash it a little. Its ready. Put 1 tsp ghee before eating.
7. Fruity Yogurt: Take a bowl & add some chopped apple, pear,
pomegranate seeds. Put 2 spoons of crushed cornflakes. Now add some dry
fruits & add 2 spoons of mashed curd. Mix a little. Put 1-2 drops of honey
on it. It’s ready. (note: honey is optional)
8. Rajma Soup: Heat oil in a non stick pan, add garlic, cinnamon stick, bay
leaf and onions. Saute for 3-4 minutes. Add chopped Palak and saute for
two minutes. Add tomatoes and cook for 3-4 minutes. Add capsicum, and
 cook for 2 minutes. Now add little boiled rajma & its water. Allow the
mixture to boil. Cook for 15 minutes on low heat. Remove from heat and
allow the mixture to cool. Now blend this mixture. The soup is ready. Add
lemon juice & fresh dhaniya leaves.
9. Tomato Soup: Heat a tsp of oil in pressure cooker. Add garlic & onions &
cinnamon & saute a little. Now add 2 chopped tomatoes & little salt. Put a
cup of water. Boil for 3 whistles. When cool open the cooker & strain the
tomato mixture in a bowl. Again put it a pan & boil it. Now take it out in a
bowl & put black pepper powder & herbs. It's ready. Take it hot.
10.Yellow Moong Dal Soup: Boil little yellow moong dal with little salt,
haldi & water in a cooker for 2 whistles. Switch off the flame. Take the dal
out in a bowl and blend it completely. Put a pinch of roasted jeera, kali
mirch, mint leaves and 1 spoon of lemon juice. Mix it and it’s ready to take.
11.Pumpkin soup: Take Pumpkin, tomato, green chilli, green dhania. Boil
them all with little salt n mild spices. Once boiled blend it completely. Its
ready.
12.Sauteed veggies: Take Mushroom, carrot, capsicum, baby corn & tofu. Cut
into long pieces. Now take a tsp of oil in a pan. Saute them all a little with a
pinch of salt & pepper. Now take half tsp of cornflour in a pan & mix it in a
cup of water. Now add this cornflour solution in the veggies, put some
herbs and cook a little. Its ready.
13.Veg corn soup: Take a pan with 1 tsp of oil. Put chopped onion garlic
carrot beans capsicum. Saute them all with little salt. Now add pre boiled
little corns. Saute again & add 1 cup water. Give it a boil. Now add 1 tsp of
white vinegar. Mix & put little pepper & oregano powder & its done.
14.Capsicum Paneer Sandwich: Take chopped onions, capsicum & Tofu.
Take little oil in a pan and saute onion capsicum in it with a pinch of salt.
Saute & add tofu cubes. Cook it all a little. Now add a pinch of black
pepper & little herbs in it. Give it a mix. The stuffing is ready. Stuff in
whole wheat bread and toast from both sides. Take with green chutney.
15.Vegetable Chicken Soup: Saute onions, garlic, and celery in a tsp of oil
for 10 minutes in a pan. Add carrots, capsicum, chicken breasts, chicken
stock/broth, diced tomatoes, tomato paste, and bay leaf with little spices,
and saute to mix all. Bring to a boil and reduce to a simmer for 20-25 min.
Discard bay leaves. Put few matar & green beans. Saute again. Give few
boils. Its done.
16.Egg Curry - Heat the oil in a pan. Add chopped onion, garlic, tomato,
capsicum & carrots. Add little salt & spices. Now add 1 boiled egg. Saute
all. Add 1 bowl water. Boil it. Its done.
 17.Fruit Custard - Take 1 spoon custard in little chilled milk and mix it. Now
boil low fat milk and put this custard mix in it. Keep stirring to avoid any
lumps. Custard is ready. Cool it and put chopped fruits. It's ready. If you
need put a pinch of ground sugar in it. Its done.

Please note
• Your sample plan for 7 days 👆🏻
• Maintain positivity throughout the day.
• Take at least 10-12 glasses water in a day.
• Take min 6-7 hrs of sleep in a day.
• Keep the stress at bay.
• Walk is advised after every meal.
• Follow the plan as it is. Don't make unnecessary changes into it.
• This plan is completed with minimum one hour of exercise &
walk. Maintain the regime.
• Don't eat in a hurry & worry.
• Give at least 15-20 min time to every meal.
• Keep the Environment friendly & healthy while taking your
meals
• Stay healthy & connected.