Dr.

Rashie Goel
( BHMS, DNHE, MSCDFSM)
Day 12 and 15

Morning: (6:30-8:00 AM) 1 glass warm lemon water.

1/2 tsp flax seeds first thing after drinking above water.

Breakfast: (9-9:30 AM) – 100 gm Paneer vegetable + 1 Wheat bran mix chapati +
Tea. or 2 Neer Dosa with 100 gm Paneer Filling + 1 Bowl Sambar

Mid Morning: 11:00-12:00) - 1 coconut water + 1 fruit

1 glass lemon water

Lunch: (1- 2:00 PM) – 200 gm salad ( cucumber, tomato, onion, beetroot)

+ 2 Missi Chapati ( 50% wheat atta + 50% besan or chana atta/ ( 50 % Besan + 50 % atta+
25 % Ragi atta + 25% normal atta ) ) + 1 big bowl green Vegetable.

( No potato/ no Boondi raita, use only skimmed milk curd)

Evening Tea (4;30- 5.30) – 1 glass chach/ 1 green tea/ 1 coffee + 1 fruit

1 glass Lemon water

Dinner: (7:30) – 200 gm salad + 2 vegetable Moong Dal cheela

Take salad Before food ( before lunch and dinner)

After Dinner – Fruits

*1⁄2 tsp zeera + 1 glass of water 30 mins after meal

Day 13, 16

Morning: (6:30-8:00 AM) – 1 glass warm lemon water + 1/2 tsp flax seeds first thing after
drinking above water.

Breakfast: (9-9:30 AM) – 1 soup bowl vegetable Oats / 2-3 small Oats Idli + 1 Bowl
Sambar / 2 small vegetable stuffed Chapati

+ 1 cup milk / 1 cup tea/ 1 cup coffee

Mid Morning: 11:00-12:00) - 1 glass cocojal + 1 bowl fruits

1 glass Lemon water/

Lunch: (1- 2:00 PM) – 200 gm salad + 1 bowl skimmed milk curd + 1 katori green
vegetable +1- 2 wheat Bran chapati.

Or

200 gm salad + 1 bowl skimmed milk curd + 1 vegetable stuffed chapati.

Evening Tea (4;30- 5.30) – 1 cup green tea/ 1 cup sugar free coffee/ 1 glass butterMilk +
fruit + roasted Chana

Dinner: (7:30) – 300 gm Salad + 2 vegetable salt free Besan cheela / 2 multigrain bread
+250 ml milk

(No curd or soups at night)

After Dinner – Fruits

*1⁄2 tsp zeera + 1 glass of water 30 mins after meals

Day 14
Morning: (6:30-8:00 AM) 1 glass warm lemon water.

1/2 tsp flax seeds first thing after drinking above water.

Breakfast: (9-9:30 AM) –1 Paneer stuffed chapati / Paneer sandwich + 1 Cup tea/ milk +
Apple

Mid Morning: 11:00-12:00) - 200 ml coconut water + 1bowl sprouts

Lunch: (1- 2:00 PM) – 300 gm salad + 1-2 Normal Chapati + 150 gm Paneer
vegetable ( No potato/ no Boondi raita, use only skimmed milk curd)

Evening Tea (4;30- 5.30) – 1 cup tea + 2 piece dhokla

1 glass Lemon water

Dinner: (7:30) – 250 gm Paneer tikka or 250 gm Soya chaap tikka with assorted veggies
Take salad Before food ( before lunch and dinner)

(No curd or soups at night, no potato/ no daal/no paneer/ no rajma or chole)

After Dinner – Fruits
*1⁄2 tsp zeera + 1 glass of water 30 mins after meal