Client : Tanu Barua

Target: Weight loss BMI 27.7 Current weight 75Kgs

Deit Plan Type Calorie Deficiet OVERWEIGHT BMR 1250 Cals/Day
Every Morning(7am) Breakfast (8 am) Tea break (11:30) Lunch(1pm) Pre Dinner (6:30pm) Dinner (9:00pm)
Vegetable Saute(Soya Chunks/Brocilii/Bell
Monday Egg white scrambled with vegetables(4 Eggs) 250 ml Amul Protein Buttermilk Peppers/Peas,paneer) Chicken Ceasor Salad

Oats Soaked in Milk(add Flex/pumpkin seeds,Almonds,Walnuts)/Hung Curd

Tuesday with Fruits/Museli with 1/2 Glass Milk and dry fruits 250 ml Amul Protein Buttermilk 100 Gms Paneer Burji with 2 Roti 4 Idli's/2 Plain Dosa with Sambhar & Cocounut Chutney

Wednesday Egg Spinach Sandwitch(4 Eggs)+1/2 Glass Mango Shake 250 ml Amul Protein Buttermilk Cooked vegetable with 2 Roti Roasted Chicken Breast (150 Gms)

Thursday One bowl of Fresh Cut Fruits (2 Apples/1/4 Papaya/1 250 ml Amul Protein Buttermilk Vegetbale Poha/Moong Daal Chilla/ 4 Idli with Boiled channa Salad with paneer cubes(50 Gms)
Jeera warm Water(mix half Banana/Pomegrenate/Watermelon/Muskmelon) Chutney/Upma
spoon of Apple Cide Vinegar) Moong Dal/Black chana sprouts

Friday Oats Soaked in Milk(add Flex/pumpkin seeds,Almonds,Walnuts)/Hung Curd 250 ml Amul Protein Buttermilk Mix Daal Khicdi with Mint/Cumuber/jeera Raita Chicken Ceasor Salad
with Fruits/Museli with 1/2 Glass Milk and dry fruits

Saturday One bowl of Fresh Cut Fruits (2 Apples/1/4 Papaya/1 250 ml Amul Protein Buttermilk Vegetbale Poha/Moong Daal Chilla/ 4 Idli with Vegetable fried frice
Banana/Pomegrenate/Watermelon/Muskmelon) Chutney/Upma
Rajma/White peas/Chick Peas with 2 Roti or one bowl
Sunday 6 Egg White Omellete with vegetables 250 ml Amul Protein Buttermilk of Rice Roasted Chicken Breast (150 Gms)

** Avoid drinking Packaged Food/Juices/Ketchups/Ice Creams

** Don’t drink aerated Drinks
** Donot Drink water for atleast 45 Mins after any meal
** Walk atleast 10,000 Steps a day