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EVERY MONDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds)
After 30 min eat Overnight almonds:4
8:30 AM 1 Bowl vegetables upma, 3-4 strawberry
(OR)
1 bowl kandha poha / tomato vegetables poha
10:30 AM 1 apple after 30 min take 1 glass of cucumber
and carrot juice with pinch of black pepper
1:30 PM Multi grain chapati / juvar roti: 2 ,
masoor dal + tomato : 1 bowl ,raita- 1 bowl ,
Salad – 1 plate (add ½ tables spoon flax seeds
powder)
5 PM 1 cup green tea + Roasted mamra -
Handful
7:30 PM Brown rice 1 bowl with mix vegetables sabji
(OR) paneer sabji 1 bowl, 1 bowl salad
after 30 min take 1 glass of warm water with
pinch of haldi

“Plan what you’ll Eat then eat what you’ve

planned and only what you’ve planned”
so print this, stick this, follow this.

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EVERY TUESDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds) after 30 min eat
overnight soaked almonds:4
8:30 AM 1 bowl daliya and curd with 1 apple
(OR)
1 bowl roasted vegetables salad(add 2-3
paneer pieces)
10:30 AM Hot Lemon Water 1 glass after 30 min takes 1
glass of kalonji1tbs. warm water with pinch of
black pepper
1:30 PM Multi grain chapati : 2,
cauliflower curry: 1 Bowl, raita- 1 bowl,
Salad – 1 plate (add ½ tables spoon flax
seeds powder)
5 PM 1 cup green tea + Roasted makkhana -
Handful
7:30 PM Mix green veg sabji 1 bowl, 1 blow salad, 1
bowl masala brown rice.
after 30 min take 1 glass of warm water with
pinch of haldi

“Remember that the reason you’re doing this is to

Make your life better”

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EVERY WEDNESDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds) after 30 min eat
overnight soaked almonds:4
8:30 AM 1 bowl milk oats, cornflake / poha and 1
orange.
(OR)
1 bowl vegetables oats
10:30 AM 1 kiwi after 30 min take 1 glass of beet+ carrot
juice with pinch of black pepper.
1:30 PM Bajra roti :2 + Curd 1,
mix vegetable sabji 1 Bowl,
Salad – 1 plate (add ½ tables spoon flax
seeds powder)
5 PM 1 cup green tea + Roasted chana - Handful
7:30 PM Vegetable Sama khichadi (or) vegetables
kanki rice Khichadi 2 bowl , 1 bowl salad,
1 bowl kadhi
after 30 min take 1 glass of warm water with
pinch of haldi

“Eat better, Not less”

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EVERY THURSDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds) after 30 min eat
overnight soaked almonds:4
8:30 AM 2 pieces besan / rava chilla / moong dal
chilla with chutney and 1 guava
(OR)
1 bowl vegetables vermicelli
10:30 AM Pumpkin Seeds 1tbs, after 30 min take 1
glass of lemon warm water with pinch of
black pepper.
1:30 PM Multi grain chapati : 2, louki Veg: 1 bowl
,Curd- 1 bowl
Salad – 1 plate (add ½ tables spoon flax
seeds powder)
5 PM 1 cup green tea + Roasted chana - Handful
7:30 PM Mix Dal khichdhi: 2bowl , 1 bowl salad,
2 bowl kadhi, 1 bowl carrot sabji
after 30 min take 1 glass of warm water with
pinch of haldi

“You can’t control everything in your life,

But you can control what you put in your body”

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EVERY FRIDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds) after 30 min eat
overnight soaked almonds:4
8:30 AM 1 bowl any boiled pulses chart (add curd and
vegetables)
(OR)
1 bowl chutney/ sambhar with 3-4 pieces
masala idali / stream idali
( moong dal / rava / brown rice use)
10:30 AM 1 small bowl grapes.with Flex Seeds 1tbs
after 30 min take 1 glass warm water of
kalonji powder / seeds 1tbs. with pinch of
black pepper

1:30 PM multi grains roti:2, brinjal tomato curry:1 bowl,

raita :1bowl,
Salad – 1 plate (add ½ tables spoon flax
seeds powder)
5 PM 1 cup green tea + Roasted chana - Handful

7:30 PM Tomato +carrot soup 2 bowl , 1 bowl salad,

1 bowl vegetable brown rice pullav
after 30 min take 1 glass of warm water with
pinch of haldi

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“When you start eating foods without labels,

You no longer need to count calories”

EVERY SATURDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds) after 30 min eat
overnight soaked almonds:4
8:30 AM 1-2 bhakri (OR) any vegetables paratha with
curd
(OR)
Masala juvar / bajra flour roti 1-2 small with
curd with 1 apple
10:30 AM Lemon water after 30 min takes 1 glass of
warm water add kalonji powder / seeds 1tbs.
with pinch of black pepper
1:30 PM Jowar roti : 2 , bhindi : 1 bowl ,raita- 1 bowl,
Salad – 1 plate (add ½ tables spoon flax
seeds powder)
5 PM 1 cup green tea + Roasted chana - Handful

7:30 PM Mix vegetables curry 2 bowl,1 bowl brown

rice , 1 bowl salad
after 30 min take 1 glass of warm water with
pinch of haldi.

“Don’t eat anything today that you’ll Regret tomorrow”

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EVERY SUNDAY FOR 4 WEEKS

7 AM 1 glass of warm water with (½tbs of overnight
soaked methi seeds) after 30 min eat
overnight soaked almonds:4
8:30 AM 1 glass apple smoothies
(OR)
1: paneer bhuji brown bread sandwich
10:30 AM Flex Seeds 1tbs after 30 min take 1 glass of
lemon warm water with pinch of black pepper
1:30 PM Multi grain chapati : 2,
broccoli + peans curry: 1 bowl ,Curd- 1 bowl ,
Salad – 1 plate (add ½ tables spoon flax
seeds powder).
5 PM 1 cup green tea + Roasted chana - Handful

7:30 PM Brown rice biriyani (add vegetables) 2 bowl, 1

bowl salad, 1-2 bowl raita.
after 30 min take 1 glass of warm water with
pinch of haldi

** Don’t lay anywhere after eating, keep a gap of 1 or 1.30 hours

** You can also switch green tea with a cup of warm skimmed
milk 3-4 times a week. **
** If hungry at night– you can have 1 cup of warm skimmed milk
at 9:30pm.
** You must avoid tea / coffee and soft drinks.
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**You can change your vegetables, fruits and pulses, but

quantities will be same.

If you feel craving for sweet you can eat jiggery

“Don’t ruin the good effort by eating all

the calories you just burned”

 This diet plan is customizing as per the details you filled.

 You have to report your result on every week without fail.
 No Refund policy after getting diet plan.
 If you need any alternatives of food or any queries from the plan please contact sastadiet
team.
 Calling time-10 Am to 7 Pm.
 After completing one month don’t repeat same diet, because every month change to be made
in your calories in-take.
 In case if your details like name, age, height, weight is not matching then please contact us
before starting this diet plan.

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Every Monday & Tuesday Workout plan

• 2 mins warm up
• Main workout : 30 mins (30 secs on 10
secs rest, two sets per exercise)
• High knees
• Burpee
• Plank shoulder tap
• Jump rope
• Lateral jumps
• Plank to push up Jumping
• jack
• Thigh slap jumps
• Mount climbers

Every Wednesday & Thursday

• 2 mins warm up
• Warm up
• Main workout 2 sets (15 reps)
• Sit ups
• Dumbbell curls
• Triceps dip
• Bicycle crunches
• Boat hold
• Two arm dumbbell row
• Chest press
• Plank hold
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 +91 9313807815
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Every Friday & Saturday

• 2 mins warm up
• Main workout : 30 mins (30 secs on 10
secs rest, two sets per exercise)
• High knees
• Burpee
• Plank shoulder tap
• Jump rope
• Lateral jumps
• Plank to push up Jumping
• jack
• Thigh slap jumps
• Mount climbers

For Workout video

https://goraah.com/workout

For recipe

https://goraah.com

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1. Dietitian Recommended
Healthy Products
Click the given link provided
below every product to
purchase

HealthVit Apple Cider Vinegar - 500 ml

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2.

INDIA GATE 100% Whole Grain Brown Rice

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3.

.
Bytewise Organic Nigella Seeds / Kalonji, 250gm

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https://amzn.to/3nAi42p

4.

True Elements Chia Seeds

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5.

True Elements Flax Seeds

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6.

Del Monte Raw Sunflower Seeds Pouch

https://amzn.to/2LPIxfu

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7.

Happilo 100% Natural Premium Californian Almonds, 200g

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8.

UpCrop California Extra-Light Halves Walnut Kernels 200gm

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9.

Amazon Brand - Vedaka Fenugreek (Methi), 200g

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https://amzn.to/3qgCNu8

10.

Amazon Brand - Vedaka Fox Nuts (Phool Makhana) 100g

https://amzn.to/38AFKzv

11.

Kellogg's Muesli with 0% Added Sugar, 500g

https://amzn.to/39rI4rR

12.

Lipton Loose Green Tea, 100g

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https://amzn.to/39tNDGa

13.

24 Mantra Organic Wheat Daliya, 500g

https://amzn.to/3qeV62D

14.

Quaker Oats - 1 kg

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15.

Keya Malabar Black Pepper Powder, 100g

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https://amzn.to/3sjUTx1

16.

Yogabar 20 gram Protein Bar Variety Box - 6 x 60 g (Single Pack)

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17.

Taste Good Karela Biscuits High Fiber, Tasty and Healthy Sugar-Free
Snacks, 400 g - Pack of 4

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18.

Glun Multipurpose Portable Electronic Digital Weighing Scale Weight

Machine (10 Kg - with Back Light)

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https://amzn.to/3ifaucz

19.

Healthgenie HD-93 Electronic Digital Weighing Machine For Body

Weight

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20.

GOCART WITH G LOGO Jump Ropes

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21.

Aurion Dumbbells

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22.

Organic India Tulsi Green Tea Lemon Ginger 25 TB

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23.

Pintola All Natural Peanut Butter

https://amzn.to/3ibuSuY

24.

Manna Multi Millet Atta / MultiGrain Atta with 25% Millets, 2kgs

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#Fitness Bhi Savings Bhi Mail Us: sastadiet@gmail.com