Dietitian Lavleen's eClinic

Manpreet Kaur

From: 03-02-2024 To: 09-02-2024

Service: Weight Management ( 06-12-2023 - 06-03-2024 )

Diet Counselor: Nisha Thukral

Verified by: Dt. Lavleen Kaur

Created On: 01-02-2024

Remarks : “HEALTHY EATING ISN’T ABOUT COUNTING FAT GRAMS, DIETING, CLEANSES
AND ANTIOXIDANTS; IT’S ABOUT EATING FOOD UNTOUCHED FROM THE WAY WE FIND IT
IN NATURE IN A BALANCED WAY.”

Full Day Water:8

Manpreet Kaur (Diet Plan for 03-02-2024)
Day 1 [ Saturday ]
6:00 AM Early morning Step 1- Pay gratitude,
connect with nature, stretch a bit.

Step 2- Oil Pulling (Method in recipe section)

Ajwain (Carom) , Saunf (fennel), Zeera (cumin seeds)

Procedure :
1/2 tsp each, ajwain pinch. Soak overnight in 1 glass of water,
warm it up in morning, sieve and have it with 3-4 overnight
soaked raw black Pepper with same water

Belly Breathing and stretching exercises for 5-15 mins

7:00 AM Morning- (Use clay pot any 1 Blanched Seasonal Fruit ( can be peeled )
for soaking nuts and +
seeds and chew 2-3 Almonds ( Soaked & peeled )
properly.) +
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Ragi Roti Kneaded with Pyaaz + curd or Mint Chutney
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
3:30 PM Lunch ( 1 Cap of Apple Zeera Rice with potato curry
Cider Vinegar in
Lukewarm water before Have lukewarm water with 1/2 tsp ajwain after 20 mins of lunch
meal )
5:00 PM Evening tea/snack
7:30 PM Dinner ( Take 1 Glass
of Lukewar water
before Dinner )
Magic Tea:
1 inch piece ginger /1 tsp dried ginger powder, cinnamon stick,
½ tsp basil/tulsi ( fresh/dry), 1 tsp oregano dry ( or fresh
leaves) , 3 pepper corns, 2 crushed elaichi, (optional , 1 -2
cloves crushed garlic), 1/4th tsp fennel seeds, pinch of ajwain,
1/4th tsp jeera (cumin)
Boil for 10 mins and simmer, strain and sip warm
+
Makhana / Rice Puff Bhelpuri or 1-2 coconut slice
Veg wrap with mint Chutney
Have warm water 1 glass every day 20 mins after dinner.
Chamomile tea before bed.
IMP- practice belly breathing exercise before bed (refer to
recipe section).
Manpreet Kaur (Diet Plan for 04-02-2024)
Day 2 [ Sunday ]
6:00 AM Early morning Step 1 : Pay Gratitude and stretch your body a bit.

Step 2: Oil Pulling (Method in recipe section)

Zeera Ginger Water: Procedure: Boil zeera (1 tsp) in 1 glass

of water at night, let it remain soaked. Have it lukewarm in
morning with ginger juice and 2 overnight soaked black
pepper (don't chew, just swallow black pepper with water)

Perform belly breathing and mild stretching exercises for 10-

15 mins.
7:00 AM Morning- (Use clay pot any 1 Blanched Seasonal Fruit ( can be peeled )
for soaking nuts and +
seeds and chew 2-3 Almonds ( Soaked & peeled )
properly.) +
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Vegetable Poha
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
3:30 PM Lunch ( 1 Cap of Apple Ragi / Jowar Roti with any Seasonal Vegetable
Cider Vinegar in
Lukewarm water before Have lukewarm water with1/2 tsp ajwain after 20 mins of lunch
meal )
5:00 PM Evening tea/snack Peppermint tea or Herbal Tea with handful of makhane or
channe or 1-2 Coconut Slices.
7:30 PM Dinner ( Take 1 Glass of Dhuli Moong dal Khichdi ( Soak it with hing, haldi & Ginger )
Lukewar water before
Dinner ) Have warm water 1 glass every day 20 mins after dinner.

Chamomile tea before bed.

IMP- practice belly breathing exercise before bed (refer to

recipe section).
Manpreet Kaur (Diet Plan for 05-02-2024)
Day 3 [ Monday ]
6:00 AM Early morning Step 1- Pay gratitude,
connect with nature, stretch a bit.

Step 2- Oil Pulling (Method in recipe section)

Ajwain (Carom) , Saunf (fennel), Zeera (cumin seeds)

Procedure :
1/2 tsp each, ajwain pinch. Soak overnight in 1 glass of
water, warm it up in morning, sieve and have it with 3-4
overnight soaked raw black Pepper with same water

Belly Breathing and stretching exercises for 5-15 mins

7:00 AM Morning- (Use clay pot for any 1 Blanched Seasonal Fruit ( can be peeled )
soaking nuts and seeds and +
chew properly.) 2-3 Almonds ( Soaked & peeled )
+
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Paneer Wrap with mint CHutney
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
3:30 PM Lunch ( 1 Cap of Apple Cider Pleasure meal.
Vinegar in Lukewarm water
before meal )
Have lukewarm water with 1/2 tsp ajwain after 20 mins of
lunch
5:00 PM Evening tea/snack Mint tea with makhana /murmura bhel/murmura puff.
7:30 PM Dinner ( Take 1 Glass of Veg Khichdi
Lukewar water before Dinner
) Have warm water 1 glass everyday 20 mins after dinner.

Chamomile tea before bed.

IMP- practice belly breathing exercise before bed (refer

to recipe section).
Manpreet Kaur (Diet Plan for 06-02-2024)
Day 4 [ Tuesday ]
6:00 AM Early morning Step 1 : Pay Gratitude and stretch your body a bit.

Step 2: Oil Pulling (Method in recipe section)

Zeera Ginger Water: Procedure: Boil zeera (1 tsp) in 1 glass

of water at night, let it remain soaked. Have it lukewarm in
morning with ginger juice and 2 overnight soaked black
pepper (don't chew, just swallow black pepper with water)

Perform belly breathing and mild stretching exercises for 10-

15 mins.
7:00 AM Morning- (Use clay pot any 1 Blanched Seasonal Fruit ( can be peeled )
for soaking nuts and +
seeds and chew 2-3 Almonds ( Soaked & peeled )
properly.) +
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Besan Cheela
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
3:30 PM Lunch ( 1 Cap of Apple Veg Rice pulao with Curd
Cider Vinegar in
Lukewarm water before Have lukewarm water with 1/2 tsp ajwain after 20 mins of
meal ) lunch
5:00 PM Evening tea/snack Lemongrass tea ( iron rich tea )
or
Peppermint tea ( For acidity )
or
Separate tea with
Handful of makhane or 1-2 coconut slice
7:30 PM Dinner ( Take 1 Glass of Repeat Your Lunch
Lukewar water before
Dinner ) Have warm water 1 glass everyday 20 mins after dinner.

Chamomile tea before bed.

IMP- practice belly breathing exercise before bed (refer to

recipe section).
Manpreet Kaur (Diet Plan for 07-02-2024)
Day 5 [ Wednesday ]
6:00 AM Early morning Step 1- Pay gratitude,
connect with nature, stretch a bit.

Step 2- Oil Pulling (Method in recipe section)

Ajwain (Carom) , Saunf (fennel), Zeera (cumin seeds)

Procedure :
1/2 tsp each, ajwain pinch. Soak overnight in 1 glass of
water, warm it up in morning, sieve and have it with 3-4
overnight soaked raw black Pepper with same water

Belly Breathing and stretching exercises for 5-15 mins

7:00 AM Morning- (Use clay pot for any 1 Blanched Seasonal Fruit ( can be peeled )
soaking nuts and seeds and +
chew properly.) 2-3 Almonds ( Soaked & peeled )
+
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Rice Dosa with coconut Chutney
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
3:30 PM Lunch ( 1 Cap of Apple Cider Jowar Dosa with any veg
Vinegar in Lukewarm water
before meal ) Have lukewarm water with 1/2 tsp ajwain after 20 mins of
lunch
5:00 PM Evening tea/snack Mint tea with makhana /murmura bhel/murmura puff.
7:30 PM Dinner ( Take 1 Glass of Cauliflower Poha with mint chutney
Lukewar water before Dinner
) Have warm water 1 glass everyday 20 mins after dinner.

Chamomile tea before bed.

IMP- practice belly breathing exercise before bed (refer

to recipe section).
Manpreet Kaur (Diet Plan for 08-02-2024)
Day 6 [ Thursday ]
6:00 AM Early morning Step 1 : Pay Gratitude and stretch your body a bit.

Step 2: Oil Pulling (Method in recipe section)

Zeera Ginger Water: Procedure: Boil zeera (1 tsp) in 1 glass

of water at night, let it remain soaked. Have it lukewarm in
morning with ginger juice and 2 overnight soaked black
pepper (don't chew, just swallow black pepper with water)

Perform belly breathing and mild stretching exercises for 10-

15 mins.
7:00 AM Morning- (Use clay pot any 1 Blanched Seasonal Fruit ( can be peeled )
for soaking nuts and +
seeds and chew 2-3 Almonds ( Soaked & peeled )
properly.) +
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Jowar Kneaded Pyaaz Roti with curd or mint CHutney
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
3:30 PM Lunch ( 1 Cap of Apple Jowar / Ragi Roti with any veg
Cider Vinegar in
Lukewarm water before Have lukewarm water with 1/2 tsp ajwain after 20 mins of
meal ) lunch
5:00 PM Evening tea/snack Peppermint tea or Herbal Tea with handful of makhane or
channe or 1-2 Coconut Slices.
7:30 PM Dinner ( Take 1 Glass of Jowar / Ragi Roti with any veg
Lukewar water before
Dinner ) Have warm water 1 glass everyday 20 mins after dinner.

Chamomile tea before bed.

IMP- practice belly breathing exercise before bed (refer to

recipe section).
Manpreet Kaur (Diet Plan for 09-02-2024)
Day 7 [ Friday ]
6:00 AM Early morning Step 1- Pay gratitude,
connect with nature, stretch a bit.

Step 2- Oil Pulling (Method in recipe section)

Ajwain (Carom) , Saunf (fennel), Zeera (cumin seeds)

Procedure :
1/2 tsp each, ajwain pinch. Soak overnight in 1 glass of
water, warm it up in morning, sieve and have it with 3-4
overnight soaked raw black Pepper with same water

Belly Breathing and stretching exercises for 5-15 mins

7:00 AM Morning- (Use clay pot for any 1 Blanched Seasonal Fruit ( can be peeled )
soaking nuts and seeds and +
chew properly.) 2-3 Almonds ( Soaked & peeled )
+
1 date + 1 Fig ( Soaked )
8:30 AM Breakfast Besan Cheela / Dhokla with mint Chutney
11:00 Mid-Morning Any 1 drink:
AM
- Pine-apple Tepache Drink ( Fermented Drink )
- Beetroot Kanji ( Fermented Drink )
-- Kombucha Drink ( Fermented Drink )
- Infused ginger mint water ( Anti-inflammatory )
- Fresh Coconut Water ( Coolant )

3:30 PM Lunch ( 1 Cap of Apple Cider
Vinegar in Lukewarm water
before meal )
at 12.30 pm -
Kimchi Salad ( Fermented Salad- Good for Gut Health )
- Green Salad
Makki Roti with any Veg
Have lukewarm water with 1/2 tsp ajwain after 20 mins of
lunch
5:00 PM Evening tea/snack Lemongrass tea ( iron rich tea )
or
Peppermint tea ( For acidity )
or
Separate tea with
Handful of makhane or 1-2 coconut slice
7:30 PM Dinner ( Take 1 Glass of Bowl of dal with Steamed veggies
Lukewar water before Dinner
) Have warm water 1 glass everyday 20 mins after dinner.

Chamomile tea before bed.

IMP- practice belly breathing exercise before bed (refer

to recipe section).