Cholesterol & Weight loss

Early morning just after waking up

1. Luke warm water + Lemon + Honey
2. Green tea + Lemon
3. Apple cider vinegar with warm water on an empty stomach.

Breakfast Options timing 7 am to 10.00 am

1. Boiled beans or lentils with whole grain toast

2. Wheat bread slices with paneer and a banana
3. Scrambled eggs with spinach and brown bread toast
4. 1/2 cup of oats or muesli with low-fat yogurt and an apple
5. Fruit salad (Apple, Papaya, Watermelon, Orange, Cucumber, with few
drops of lemon)
6. 1 Apple and Corn Flakes with a glass of double toned milk
7. 2-3 Idlies with sambhar and very little chutney. (avoid coconut chutney.
Instead try Coriander (Dhania) or mint (Pudina) or onion or tomato or
cabbage chutney)
8. you can have Vegetable Poha / Upma/Idlis/ Vegetable Daliya with fruits +
skimmed milk.
9. Banana and pomegranate seeds salad/ Apple banana chia seeds smoothie + 1 bowl
sprouts or cooked pulses.
10. Thick low fat curd – 1/2 cup + pomegranate seeds/ Socked chia seeds – 1 tsp +

fresh leaves to garnish

Lunch Options timing 1.00 pm to 2.30 pm

1. 1 cup of brown rice, 1 small brown of dal tarka, a plate of green salad
OR
2. 2 wheat flour rotis, a cup of boiled bean or rajma curry, a plate of salad

OR
3. 1 Cup of mixed vegetable rice, 1 glass of buttermilk, 2 wheat flour rotis
OR
4. Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup Vegetables
curry, 1 Cup Dal, 1 Bowl Salad.

OR
 5. 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad

OR

6. 1 bowl oats/ 2 multigrain chapattis + 1 bowl daal / curd rice/ soup + cooked
vegetables
After an hour: Buttermilk/ green tea

Evening snacks 4.00 pm to 5.30 pm

1. 1 Orange or Apple
2. ½ Cup yogurt/dahi (Low fat) with little cut fruits
3. Hand full Almonds (6-8 in count)
4. Walnut (6-8 Half in counts)
5. Combination of Almonds and Walnut
6. Chiwda, poha OR Black chana sprout
7. Dry fruits/ sprout chaat

Before Dinner
1 plate green vegetable Salad ( 30 minute before dinner)

Dinner timing (6.30 pm to 8.00 pm )

Lentil soup / Dalia / bowl of paneer with 1 chappati / 1 bowl brown rice. View
more healthy
OR

● 2 wheat flour chapatis, a cup of bean or rajma curry and a plate of salad
● OR
● 2 Phulka/Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup
Vegetables curry, 1 Cup Dal, 1 Bowl Salad.
● OR
● 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad
Night snacks not compulsory

1. 1 Glass butter milk (Chhaj)

INSTRUCTION

★ Please follow it.

● Drink 3-4 liters of water per day.
● Do Yoga exercise for One hour daily.
● Add more salad and green veggies and fruits in your diet.
● Drink water after half an hour of Lunch or dinner.
● Walk for half an hour after Dinner.
● Avoid junk foods, fried foods, sweets, bakery products.