DIET PLAN FOR FAT LOSS BY AYUSH CHANDRA

1. Day 1 veg diet chart:

Meal Hour Diet Meal (Size) Approx Calories

Break- oats ya rice mix veg poha (150

fast g) + One fruit ya boiled eggs 2 200 cal

2 roti (70g) + Tur dal (150g) +

Lunch Kheera raita (150g) + Mix veg salad (150g) 400 cal

Evening Vegetable Suji upma (130g)

Snack + Mix Veg Soup (150g) 200 cal

2 roti (70g) + Gobi Sabji (100g)

Dinner + Mix Veg Salad (150 g) 300 cal

2. Day 2 veg diet chart:

Meal Hour Diet Meal (Size) Approx Calories

Break-
fast Oats ya poha + One fruit ya boiled eggs 2 200 cal

Brown Rice (150g) + Moong dal (150g) +

Lunch Lauki raita (150g) + Mix veg salad (150g) 400 cal

Evening
Snack Flatten-rice mix veg poha (150g) 200 cal

2 roti (70g) + Bhindi Sabji (100g)

Dinner + Mix Veg Salad (150 g) 300 cal

3. Day 3 veg diet chart:

Meal Hour Diet Meal (Size) Approx Calories

Break-
fast Oats milk + One fruit 200 cal

2 roti (70g) + Moong dal (150g) +

Lunch Mix veg raita (150g) + Mix veg salad (150g) 400 cal
 DIET PLAN FOR FAT LOSS BY AYUSH CHANDRA

Evening Moong dal Chilla (1pc) +

Snack Peanut Chutney (1 tbsp) 200 cal

Corn Daliya Khchidi (200g)

Dinner + Mix veg Sabji (250) 300 cal

4. Day 4 veg diet chart:

Meal Hour Diet Meal (Size) Approx Calories

Break- Oats ya Palak Methi Chilla

fast (130g) + Tomato Chutney 200 cal

2 roti (70g) + Rajma Sabji (150g) +

Lunch Cucumber raita (150g) + Mix veg salad (150g) 400 cal

Evening
Snack Chana Chaat (150g) + 1 fruit 200 cal

Dinner Oats Khichdi (200g) + Mix veg sabji (250g) 300 cal

5. Day 5 veg diet chart:

Meal Hour Diet Meal (Size) Approx Calories

Break- Moong dal Chilla (1pc) +

fast Peanut Chutney (1 tbsp) 200 cal

2 roti (70g) + Soyabean sabji (120g)

Lunch + Mix veg raita (150g) + Mix veg salad (150g) 400 cal

Evening
Snack poha ya rice ya anthing (less calories food) 200 cal

Dinner Khichidi (200g) + Mix veg Sabji (220g) 300 cal

6. Day 6 veg diet chart. Weekend

Meal Hour Diet Meal (Size) Approx Calories

 DIET PLAN FOR FAT LOSS BY AYUSH CHANDRA

Break-
fast Brown bread sandwich (130g) 200 cal

2 roti (70g) + Palak Paneer (120g) +

Lunch Mix veg raita (150g) + Mix veg salad (150g) 400 cal

Evening Moong dal Chilla (1pc) +

Snack Peanut Chutney (1 tbsp) 200 cal

Oats Khichdi (200g) +

Dinner Mix veg sabji (250g) 300 cal

. Day 7 veg diet chart: Weekend

Meal Hour Diet Meal (Size) Approx Calories

Break-
fast Chana Chaat (150g) + 1 fruit 200 cal

Veg Briyani (100g) + Paneer Bhurji (100g)

Lunch + Mix veg raita (150g) + Mix veg salad (150) 400 cal

Evening
Snack Brown bread sandwich (130g) 200 cal

2 roti (70g) + Mix Veg Sabji (100g)

Dinner + Mix Veg Salad (150 g) 300 cal

• subha uth ke empty stomach apple cider vinegar with warm water ya lemon honey with
warm water or green tea with warm water
• Normal tea ki jagah green tea
• drink atleast 3-4 liters of water per day
• do running 30 to 45 mints early morning before breakfast