Meal Time Diet

Lemon Water ( 1 glass)

OR Green Tea (1 cup)
AND Soaked Almonds (5
Early Morning 7:30- 8:00 no.)
Palak Onion Paratha (2 no.)
(with Less Oil )
Breakfast 8:30 - 9:30 AND Tea (1 cup)

Mid Morning 12:00-12:30 Berries /Papaya (1 cup.)

Radish Carrot Salad
AND Black Chana Curry (1 bowl)
Lunch 14:00 - 14:30 AND Oats Wheat Chapati (2 no.)
Green Tea / Tea (1 cup)
Mid Afternoon 4:00 AND Mixed Nuts

Nutrela Matar Bhurji / Paneer Matar Bhurji

(1 bowl)
AND Oats Wheat Chapati ( 1 no.)
AND Mix Veg Raita (1 bowl)
Dinner 7:00 - 7:30

Milk (1 cup)
AND Diet bhel (1 cup)
Late Night munching (Bhel without namkeen , only tomato onion
(optional) 9:00 - 9:30 chutney)
Kcal

50

245

45

382

105

376

120
 Meal Time Diet
Lemon Water ( 1 glass)
OR Green Tea (1 cup)
Early Morning 7:30- 8:00 AND Soaked Almonds (5 no.)

Moong Dal Cheela

(Soak moong dal overnight , grind into batter and cook in
oil 1tsp , Add grated paneer , chopped onion etc)
Breakfast 8:30 - 9:30 AND Buttermilk / Tea

Mid Morning 12:00-12:30 Papaya

Vegeatble Nutrela Biryani

( Made with de-starched rice and add all veggies and Nutrela
)
Lunch 14:00 - 14:30 AND Mix Veg Raita

Tea / Buttermilk
Mid Afternoon 4:00 AND Dhokla
Mushroom Mix Veg Sabji
AND Oats Wheat Chapati
Dinner 7:00 - 7:30 AND Mix Veg Raita
Late Night munching Milk
(optional) 9:00 - 9:30 AND Diet Popcorn
 Portion Kcal
1 glass
5 no.
5
2 no.

1 cup
245

1 cup 45

1 bowl
1 bowl
382
1 cup
2 pcs
105
1 bowl
1
no. 376
1 bowl
1 cup
1 cup 120
 Meal Time Diet
Lemon Water ( 1 glass)
OR Green Tea (1 cup)
Early Morning 7:30- 8:00 AND Soaked Almonds (5 no.)
Gobhi / Boiled Broccoli Stuff Paratha
AND Buttermilk/ Tea
Breakfast 8:30 - 9:30

Mid Morning 12:00-12:30 Papaya

Dal
AND Wheat Oats Chapati
Lunch 14:00 - 14:30 AND Sabji

Tea/ Green Tea

Mid Afternoon 4:00 Boiled Sprouts

Paneer Curry
AND Salad
Dinner 7:00 - 7:30 AND Chapati
Late Night munching Milk
(optional) 9:00 - 9:30 AND Mixed Nuts
 Portion Kcal
1 glass½ tsp
1 cup
5
1 no.
1 cup
245
1 cup

45

1 bowl
2 no.
1/2 bowl
382

1 cup
1 small bowl
105

1 bowl
1 bowl
1 no.
376
1 cup
Handful 120
 Meal Time Diet
Lemon Water ( 1 glass)
OR Green Tea (1 cup)
Early Morning 7:30- 8:00 AND Soaked Almonds (5 no.)
Besan Cheela
Breakfast 8:30 - 9:30 AND Tea

Mid Morning 12:00-12:30 Pomegranate

Rajma / Chholey Curry

AND Oats Wheat Chapati
AND Salad
Lunch 14:00 - 14:30
Green Tea
Mid Afternoon 4:00 AND Papaya

Vegetable Oats / Daliya

/ Chapati
Dinner 7:00 - 7:30 AND Paneer Curry
Late Night munching
(optional) 9:00 - 9:30 Milk
 Portion Kcal
1 glass½ tsp
1 cup
5
2 no.
1 cup 245

1 no. 45

1 bowl
1 no.
1 bowl

382
1 cup
1 cup 105

1 bowl
1 no.
1 bowl 376

1 glass 120
 Meal Time Diet
Lemon Water ( 1 glass)
OR Green Tea (1 cup)
Early Morning 7:30- 8:00 AND Soaked Almonds (5 no.)

Lobhia Chat
( Add oil in cooker , add overnight soaked
Lobhia ,spices , water and boil till dry. To boiled dal
add chopped onion , tomato and corriander )
Breakfast 8:30 - 9:30 AND Tea/ Buttermilk

Mid Morning 12:00-12:30 Kiwi Fruit

Dal
AND Oats Wheat Chapati
Lunch 14:00 - 14:30 AND Pumpkin / Bhindi Sabji
Green Tea/ Tea
Mixed Nuts
Mid Afternoon 4:00
Cabbage Cuccumber Salad
AND Palak Paneer Sabji
Dinner 7:00 - 7:30 AND Left over Dal Chapati
Late Night munching
(optional) 9:00 - 9:30 Milk
 Portion Kcal
1 glass½ tsp
1 cup
5
1 bowl

1 cup
245

2 no.
45

1 bowl
2 no
1 bowl cooked
382
1 cup
1/2 bowl
105
1 bowl
1 bowl
1 no. 376

1 cup 120
 Meal Time Diet
Lemon Water ( 1 glass)
OR Green Tea (1 cup)
Early Morning 7:30- 8:00 AND Soaked Almonds (5 no.)

Palak Onion Paratha

(with loss oil )

Breakfast 8:30 - 9:30 AND Buttermilk / Tea

Mid Morning 12:00-12:30 Apple

Healthy Eat Out :

Missi Roti
AND Yellow Dal
Lunch 14:00 - 14:30 AND Salad
Green Tea
Mid Afternoon 4:00 AND Berries / Any Fruit

Vegetable Oats / Daliya

/ Chapati
Dinner 7:00 - 7:30 AND Paneer Curry
 Portion Kcal
1 glass½ tsp
1 cup
5

2 no.

1 cup
245

1 no. 45

1 no.
1 bowl
1 small plate
382
1 cup
2 no. 105

1 bowl
1 no.
1 bowl 376
 Meal Time Diet
Lemon Water ( 1 glass)
OR Green Tea (1 cup)
Early Morning 7:30- 8:00 AND Soaked Almonds (5 no.)
Idli
AND Sambar
Breakfast 8:30 - 9:30 AND Buttermilk/ Tea

Mid Morning 12:00-12:30 Guava

Kadhi (without pakodi)

AND Baigan Bharta / Any Sabji
Lunch 14:00 - 14:30 AND Chapati
Green Tea
Mid Afternoon 4:00 AND Fruit

Chapati
AND Lauki / Pumpkin Sabji
Dinner 7:00 - 7:30 AND Salad
 Portion Kcal
1 glass½ tsp
1 cup
5
2 no.
1 bowl
1 cup 245

1 no. 45

1 bowl
1 bowl
1 pcs
382
1 cup
1 no. 105

2 pcs
1 bowl
1 bowl
376
TIPS TO LOOSE WEIGHT
l  Choose wholegrain foods that contain fibre like: Bajra, Jowar,Whole grain Wheat,Oats and Ragi
l  Use more of whole pulses and legumes like :Green moong dal,Black channa,Chickpea (Choley) Kidney Bean
l  When mixing cereals with pulses flour or oats bran/wheat bran for chapatti use in following proportion- (4 p
l  Use De-starch or brown rice instead of white rice .
l  Oil intake has to be 2-4 teaspoon per person per day.Opt for any of the following oil:
Canola Oil ,Rice bran Oil,Mustard Oil,Olive pomace oil.
l  It is advised to change and use all above mentioned oils after every 2-3 months.
l  Remove cream completely from milk and use tonned/double tonned / Slim Milk.
l  Avoid refined cereals like refined floor( maida ),cornflour and its products.
l  Avoid intake of fried foods and bakery products.
l  Avoid Red meats like meat mutton and egg yolk.
l  Always have Pre workout and post work out meals 30 min prior and later to workout.
l  High Protein intake is recommended. Have more of protein dense foods like pulses,soy and soy products, lo
Recomemded intake of water is upto 3 lt/day
ats and Ragi
ea (Choley) Kidney Bean (Rajma )Black urad andWhole masoor
lowing proportion- (4 parts cereals +1 part Pulse)

oy and soy products, low fat milk and its products,Egg whites,Fish and poultry.