DIET & Grocery List

Please buy things as per your liking from each of the categories listed.

 Avoid all forms of sugars if possible, including refined sugar, jiggery

& honey
 Sweets – rarely – Avoid deep fried sweets or sweets dipped
in syrup like rasagulla and maida based ones like burfi
 No packaged/processed food – like chips / soda

Food items to avoid / reduce:

S.No Name
1. White Rice – replace / reduce with
Red / Brown / millet
2. Refined Wheat flour (maida),
corn-flour
3. White Bread varieties, Pizza, Burger
4. No refined Sunflower oil / Gingelly Oil
/ Refined Groundnut Oil. Cold pressed
oils – OK

ALLOWED:
DAIRY – Ghee (1 tsp), Cream(1 tsp), Butter(1 tsp), Paneer(100g) [per day
quantity]

FLOUR - Almond flour, Coconut flour, Jowar,Ragi, Amaranth, Wheat, Soya

MILK - Coconut milk, Almond milk, Soy Milk, Organic Milk

OIL – Olive oil 2 tsp per day

NONVEG – Avoid red meat.

CHOCOLATE – 90% DARK CHOCOLATE / SUGAR FREE chocolate - RARELY

VEGETABLES:
ALLOWED AVOID/REDUCE
Cabbage Potato
Broccoli, Cauliflower Sweet Potato
Cucumber Yam
Brinjal Colocasia
Red/Yellow/Green Capsicum
Mushroom
Radish, Pumpkin
Lettuce
Bhindi
Palak
Zucchini
Kale
Asparagus
Celery
Beans
Onion
Tomato
Beetroot
Raw Banana
Carrots

FRUITS:
ALLOWED AVOID / REDUCE
Avocado Banana
Blackberry, Blueberry, Strawberry Mango
Lemon Custard Apple
Orange / Mosambi Chickoo
Watermelon Grapes
Passion Fruit
Pomegranate
Apple
Pineapple
Papaya
NUTS:
ALLOWED AVOID / REDUCE
Almonds Cashew
Walnuts Raisins
Chia Seeds Cranberry
Flaxseeds Pista
Pecans
Sunflower seeds
Pumpkin seeds

Recommended Dietary changes:

 1 tsp. of coconut oil empty stomach (OPTIONAL)

 1 spoon Apple cider Vinegar in 200ml lukewarm water

{empty stomach, before a meal} – take it for a week if
symptoms of acidity / gastric issues / bloating / heartburn
arises. Also take if you are eating OUT / heavy food / late
dinner at home.

 5 soaked almonds - optional

 3 ltrs water – continue.

 Have vegetable smoothie for 2 days as detox if needed

along with meals or go back to diet for a week after
function or festivals.

 Balance food and activity. If there is more activity in the day,

you can eat more. If you have not been active, you can
include more vegetables and fewer grains that day.
Breakfast Options (9:00 to 10:00 AM)
1. Big Bowl of at least 4-5 different types of vegetables with 40 grams
of grated coconut as topping and steamed sprouts or channa around
75-100g

2. Paneer Burjee / Egg burjee / Tofu burjee with 4-5 lightly sauteed
vegetables (onions, bell peppers, broccoli, tomatoes, palak etc)

3. Chia seeds overnight pudding [ Soak 2tsp chia seeds in

diluted coconut milk / almond milk overnight in the fridge. Add
any of the allowed nuts, unsweetened cocoa powder, stevia].

4. Paneer Dosa / Sprouts Dosa / Ragi / Jowar / Millet Upma / Red

rice Poha / Idly / Oats Try to use less of normal idly-dosa batter, mix
millets or choose red rice options MORE.

5. Oats / ragi ganji with buttermilk + salt or milk

LUNCH / DINNER: (Around 1:30PM)
1 cup curd allowed. Add 1 bowl of extra cucumbers 4-5 times a
WEEK. Put 1 spoon roasted flaxseed powder in lunch.

1. 100-125g brown rice with 2 bowls of dry vegetable + 1 bowl of

sambar / daal

2. 2 phulkas + 2 bowls vegetable + daal / paneer / non veg

3. Millet based pasta or noodles with lots of vegetables and 50g

protein.

4. Soup + Salad – once a week for DINNER

Avoid all forms of snacking. Stick to three meals a day.

Snacking options (if needed):

1. Dry fruits - walnuts, soaked almonds, pecan nuts, soaked

peanuts, sunflower seeds, pumpkin seeds

2. Buttermilk

3. 1-2 fruit serving

4. Home made fresh soup

5. Green Tea or Tea or Coffee without sugar.

DETOX DIET: (After function or vacation)

BREAKFAST - VEG SMOOTHIE

LUNCH - CAULIFLOWER / CABBAGE PULAV + 100g PROTEIN

DINNER - SOUP

OUTSIDE EATING: - OCCASIONALLY OK

OPTIONS:

 DRY PANEER / GOBI MANCHURIAN

 CLEAR SOUPS / TOMATO / PALAK SOUP

 PANNER / BHINDI / MUSHROOM CURRIES. AVOID /

REDUCE THOSE WITH POTATO LIKE POTATO TWISTER.

 AVOID NAAN & KULCHA. ROTI / PHULKA IS OK.

 AVOID SHAHI BASED GRAVIES (CASHEW ONES)

 1 SMALL SERVING PULAV / RICE CAN BE HAD.

 SOUTH INDIAN – ANY VEGETABLE SABJI, SAMBAR / DAAL,

RASAM WITH SMALL RICE SERVING IS OK. AVOID PAPPADS, BAJJI
AND OTHER FRIED STUFF.

 AVOID FRIED SWEETS LIKE JELABI, GULAB JAMOON OR

MAIDA SWEETS LIKE BARFI.

 AVOID FRIED STUFF LIKE PAKODA / BONDA ETC AS THEY

HAVE REUSED OILS MOST OF THE TIME.
EXERCISE:

 WALKING 10,000 STEPS AT LEAST 3-4 DAYS A WEEK

 YOGA OR AT HOME WORKOUT 1-2 DAYS A WEEK

 STRENGTH TRAINING – 1 DAY A WEEK

SUPPLEMENTS / MEDICINES:

 MULTI-VITAMIN (optional)
 PROBIOTICS – If you have a reason to take antibiotics
 D3 – if there is a deficiency.
 SPIRULINA powder / WHEATGRASS powder – can be added
to veg smoothies and taken regularly