Weight-Loss

Diet Plan
Meal Meal suggestion & portion size

2 idlis or 1 medium size dosa or

BREAKFAST
100g of pongal or upma along with
1-2 hours after waking up
1 cup of vegetable chutney and

1 handful of nuts (4 each in almonds, cashew,

pistachio & walnut) and

2 boiled eggs or 1 cup boiled chana or sprouts and

100g of seasonal fruit

100g of salad (any vegetable of your choice) and

LUNCH
4-5 hrs gap from breakfast
100g of cooked brown rice or millets or 2 rotis and

1 cup of cooked vegetable (seasonal) and

*Include green leafy vegetables
2-3 times a week

1 cup of sambar or 100g of chicken curry or

100g of fish curry and

1 glass of buttermilk

1 cup of cooked vegetables or

DINNER
1 bowl of unstrained vegetable soup and
4-5 hrs gap from lunch

1 cup brown rice or 1 cup millets or 1 dal dosa and

100g paneer or 100g of chicken or fish and

50g of curd

Note:

1 bowl 200 g 1 cup 100 g

1 glass 150 ml
1 teaspoon 5g 1 tablespoon 15 g

Disclaimer:
Please avoid foods you are allergic to.
We recommend this 3 meal diet to help you burn body fat faster than frequent meals.
To get a customized diet chart based on any medical condition, consult a clinical
dietitian on the MFine App.
 Disclaimer: Results may vary from person to person. This is the minimum weight loss expected
when the diet plan is followed regularly along with moderate intensity aerobic exercise.

Balanced nutrition is not just about protein, carbohydrates and fats. Micronutrients like
vitamins, minerals, phytonutrients, fiber are equally important.

A Complete Guide to Micronutrients

Micronutrient Sources

Folic Acid
Boosts brain function & growth during
pregnancy, infancy & adolescence
Works with iron & vit. B12 to produce RBC Yeast Eggs Liver Lentils Mushroom Green Leafy Vegetable

Iodine
Regulates body temperature
Boosts functions of thyroid gland,
muscles, nerves, growth & reproduction Seafood Iodized Salt Seaweed Dairy Products

Potassium
Balances body fluids & conducts
nerve impulse
Maintains steady heartbeat Beans Banana Broccoli Mushroom Peanuts Sunflower Seeds

Sodium
Balances body fluids & regulates BP
Conducts nerve impulse & helps with
muscle contraction Salt Packed, Preserved & Processed Foods

Iron
Essential for immunity, growth & energy
Helps with production of blood cells
Sardine Lotus Stem Leafy Greens Soya Eggs Seeds

Vitamin B12
Helps with production of RBC & healthy
nerve cells
Responsible for DNA & RNA synthesis Fish Liver Eggs Oat Cereal Dairy Products Nutritional Yeast

Vitamin D
Helps with calcium absorption, hormone
production & bone mineralization
Maintains calcium & phosphorus levels Sunlight Fish Egg Yolk Mushroom Milk Cheese

Zinc
Supports enzymes, immune
system, wound healing & skin health
Helps with DNA synthesis Oyster Nuts & Seeds Pumpkin Beef Egg Yolk Mushroom

Magnesium
Needed for ~300 biochemical
reactions in body
Maintains heart rhythm & nerve functions Hemp Seeds Pumpkin, Sunflower, Flax Seeds Poppy Seeds Brazil Nut

Calcium
Needed for strong bones & teeth
Helps with nerve, muscles, and
heart functions Dairy Sesame Seeds Leafy Vegetables Ragi Sardine Soy
Did you know?
You can turn your smartphone Calculating
Health Markers
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Try MFine’s free tools

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120/80
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You can also use the MFine app to self-check for:

Vitamin D Heart Health Thyroid

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