Disclaimer: Before we dive into the diet-plan I followed to achieve

my weight loss goals, I want to emphasize that I am not a certified

dietician or nutritionist. The plan I'm about to share is simply an
example of what worked for me personally. Each individual has
unique dietary needs, and it's crucial to consult a dietician or
healthcare professional who can assess your specific requirements
and provide tailored guidance.

Remember, a professional will take into account your medical

history, current health condition, and any potential
contraindications before suggesting a suitable plan. They can also
offer ongoing support to ensure you're making sustainable and
healthy choices.

While intermittent fasting has gained popularity as an effective

weight loss method, it may not be suitable for everyone. It's always
better to prioritize your well-being and consult with an expert who
can offer personalized advice based on your circumstances.

With that said, let's move on to the example diet plan I followed. Just
remember to adapt it according to your individual needs or, even
better, seek professional guidance for a diet plan that's right for you.

-Divya Harjai

YouTube Channel Link: https://www.youtube.com/c/divyaharjai

Breakfast Choices: (any 1)

2 boiled eggs, a small bowl of mixed vegetables (spinach, bell peppers, broccoli), and 1 whole wheat
toast.

1 bowl of mixed fruit (papaya, watermelon, grapes), and 1 multigrain toast with peanut butter
(unsweetened preferred).

Sooji Appam with veggies (4-5 medium size)

Vegetable omelette (made with bell peppers, onions, and tomatoes), and 1 whole wheat toast.

Vegetable Poha (add lots of vegetables while cooking to the normal poha that you make)

Overnight Soaked oats + nuts & berries (dates 1-2 to sweeten the milk)

Vegetable Upma (add lots of vegetables) and a small bowl of yogurt

Grilled Paneer Sandwich (2 bread multigrain)

Sooji Uttapam with veggies (1-2 medium size)

Lunch Choices: (any 1)

Grilled chicken breast, a small bowl of mixed salad (cucumber, tomatoes, lettuce), and a portion of brown
rice.

Chickpea curry (chana masala), a portion of whole wheat roti, and a cucumber and mint raita (yogurt).

Palak paneer (spinach and cottage cheese curry), a portion of brown rice, and a cucumber and tomato
salad.

Vegetable biryani (made with brown rice and mixed vegetables), a cucumber and mint raita, and a side of
roasted papad.

Moong Daal Chilla with Paneer and veggies (1.5-2 medium) + Tomato/coriander chutney.

Rajma curry (kidney bean curry), a portion of whole wheat roti, and a side of cucumber and onion salad.

Quinoa Pulao with veggies (1 bowl) + yogurt

Couscous with veggies (1 bowl) + yogurt

Mushroom curry, a portion of whole wheat roti, and a side of mixed vegetable salad.

Besan Chilla with Paneer and veggies (1.5-2 medium).

Chicken Basil Curry/Mushroom & Chicken curry with Rice. (Recipes on my YouTube)

Dosa (1 medium size)/Idly (2 medium/small) with Sambhar.

Dinner Choices:

Grilled fish fillet, a portion of quinoa salad (quinoa, mixed vegetables), and a side of steamed broccoli.

Grilled chicken tikka/chicken, a portion of quinoa pulao (quinoa mixed with vegetables and spices), and a
side of yogurt.

Tofu stir-fry with bell peppers and broccoli, a portion of couscous/quinoa, and a side of mixed vegetable
salad.

1 Roti (if you rice in the afternoon) +chicken curry + salad

Grilled Cottage Cheese with stir fried vegetables + 1 multigrain bread

Broccoli and Carrot soup + Chicken grilled

Lentil soup (dal), a portion of quinoa, a small bowl of mixed vegetable curry, and a side of yogurt.

Garlic and Herb Chicken salad

Snack Options:

A handful of roasted chana (chickpeas) with green tea.

A cup of buttermilk and a small handful of roasted peanuts

Carrot sticks with hummus and a cup of herbal tea.

1 apple with mixed seeds + green tea/black coffee.

1 orange/ some pomegranate + green tea/herbal tea.

Greek yogurt with a sprinkle of flaxseeds and a handful of berries.

A small bowl of sprouts and a cup of green tea.

A small bowl of foxnuts (makhaane) and a green tea.

2 Digestive biscuits (less sugar) with black coffee/green tea.

Note: Remember to drink plenty of water throughout the day and

adjust the portion sizes based on your individual calorie
requirements and goals.

Link to Calorie Deficit Calculator:

https://www.fatcalc.com/rwl