WEEK 1 ALL 7 DAYS:

7.30-8.30 am

10.30 am

1.00 pm

4.30 pm

6.00 pm

8.30 pm

A glass of skimmed milk With a fruit

A cup of green tea + 2 slices wholewhe at toast + green chutney

A jowar/ bajra chapati + Vegetables (2 cups) + salad (2 cups) + skimmed curds (1 cup)

A cup of green tea with a fruit

2 glasses butter milk + chana ( cup)

2 bowls of vegetable soup and salad (2 cups) + mixed sprouts or dal (1 cup) + Vegetable s (2 cups)

RULES FOR WEEK 1 Please stick to the meal timings and the portion sizes. In the entire day have a liter of lime water (lime + plain water + sweetener), no salt. Drink at least 2 liters per day through - water, green tea, clear vegetable soup (no cubes may be used). Miscellaneous: Sucralose (Splenda/ sugar-free Natura), salt, pepper, mustard, vinegar, herbs, spices can be used. Use only Nestle Slim or Amul Lite milk. Vegetables- asparagus, French beans, broccoli, cabbage, cauliflower, celery, cucumber, lettuce, mushrooms, onions, parsley, pumpkins, radish, tomatoes and turnip tops etc can be included. 2 teaspoons of oil (olive/soybean or rice bran) can be used per person per day.

These foods are to be completely avoided. Peas, beetroots, sweet corn, potatoes, sweet potatoes, carrots and olives. In fruits, completely avoid Banana, Chikoo, Custard Apple, Grapes and Mango. Alcoholic drinks e.g. beer, wines, whiskey etc. All fried foods. Sugar (brown or white), glucose, honey and jaggery. Sweets, toffees, chocolates, cornflower, and custard powder. Tinned frozen or bottled fruits. Dried fruits e.g. date, figs, prunes, apricots, currants, raisins, bananas and grapes. Cakes, buns, pastries, pies and milk puddings. Sweet or chocolate biscuits and scones. Cereals e.g. rice, macaroni, barley and spaghetti. Ice-creams, fresh or synthetic creams and table jelly. Evaporated or condensed milk, sweetened fruit juices, fruit squash, coca-cola and other sweet fizzy soft drinks. Sweet pickles and chutney is to be avoided.

WEEK 2: MONDAY/WEDNESDAY/FRIDAY:

7.30-8.30 am

10.30 am

1.00 pm

4.30 pm

6.00 pm

8.30 pm

A glass of skimmed milk With a fruit

A cup of green tea with 2 slices of whole wheat bread + green chutney

A jowar/ A cup of green tea bajra chapati + with a fruit Vegetable s (2 cups), salad (2 cups), skimmed curds (1 cup)

2 glasses buttermilk + chana ( cup)

2 bowls of vegetable soup with Salad (2 cups) + Vegetable s (2 cups) + + mixed sprouts/da l (1 cup)

TUESDAY/THRUSDAY/SATURDAY/SUNDAY: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A glass of skimmed milk With a fruit

A cup of green tea with 2 slices of whole wheat bread + 2 pcs of tofu or skimmed paneer or 1 egg

A jowar/ bajra chapati + Vegetable s (2 cups), salad (2 cups), skimmed curds (1 cup)

A cup of green tea with a fruit

Kurmura + chana (1 cup)

2 bowls of vegetable soup with Vegetable s (2 cups) + Salad (2 cups) + mixed sprouts (1 cup)or chicken (80 gms) or 2 egg

whites

WEEK 3 ALL DAYS: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A cup of green tea with 4 almonds

2 glasses of buttermilk + 2 fruits + 2 walnuts

2 wheat chapatis + Leafy Vegetable s (2 cups) + salad (2 cups) + dal (2 cups)

A cup of green tea + a banana

2 glasses buttermilk + a slice of whole wheat toast

2 bowls of vegetable soup + Leafy vegetables (2-3 cups) or Salad (2 cups) + skimmed paneer (1 cup) or chicken(20 0g)

If hungry between meals you can have 2 cucumbers/a glass of buttermilk/ 2 oranges or sweet limes/ 2 dates.

WEEK 4 ALL DAYS: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A cup of skimme d milk with 4 almonds

A glass of vegetable juice + 2 fruits + 2 walnuts

2 wheat chapatis + Leafy Vegetabl es (2 cups) + salad (2 cups) + dal/sprou ts (1 cup) or chicken (80 gms) or 2 egg whites

A cup of green tea +a banana

A glass of watermelon/to mato juice

2 bowls of vegetable soup with Leafy vegetable s (2-3 cups) or Salad (2 cups) with skimmed paneer (1 cup) or chicken(2 00g)

Vegetable Juice Ideas Tomato + Celery + Rock Salt Tomato + Spinach Cucumber + Coriander + Celery Tomato + Coriander + Mint Tomato + Cucumber + Spinach Spinach + Coriander + Mint + Tomato

Flavorings Pepper Lime juice Ginger Juice Mint leaves

WEEK 5 & 6 ALL DAYS: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A glass of skimmed milk A banana

Vegetable juice + Oats Porridge (2 tbps oats) or Wheat flakes (4 tbsps) with 1 cup milk

2-3 chapatis with vegetables (2 cups) and dal (1 cup) or chicken (100 gms)

A cup of green tea with 2 marie biscuits or 2 diet khakras

A glass of coconut water with a fruit

3 times per week Wholewheat pasta (2 cups) [ add 1 cup 2 almonds vegetables + bean sprouts and a or chicken walnut (100 gms) Vegetarian Dinner options:

2 glasses of buttermilk or clear vegetable soup (2 bowls) + salad + Vegetarian option OR Non -vegetarian option

Sprouts/ pulses (2 bowls) + Vegetables (2-3 bowls) and salad 2 moong dal dosas with sambar and green chutney Vegetables (2 bowls) and cucumber raita (1 cucumber in a cup of curd) Pulses (1 bowl) + water based vegetables (2-3 bowls) Steamed Moothiyas (7-8 pieces) Steamed Chana dal/ moong dal dhoklas (1 plate)

Non- Vegetarian Dinner options: Grilled /tandoor/ steamed Chicken or fish Chicken / steamed fish in a tomato based gravy Stir- fry vegetables with chicken/fish Canned tuna (in brine)

MAINTENANCE DIET: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A glass of warm water with lime + 2 almonds and a walnut

Oats Porridge (2 tbps oats) or Wheat flakes (4 tbsps) with 1 cup milk Or 2 egg whites omelet with 2 slices wholewhe at bread

2 chapattis with vegetables (2 cups) and dal (1 cup) or skimmed curds (1 cup)

A cup of green tea with 2 marie biscuits or 2 diet khakras

A glass of coconut water or a glass of vegetable juice + with a fruit

2 glasses of buttermilk or clear vegetable soup (2 bowls) + salad + Vegetarian option OR Non -vegetarian option

Vegetarian Dinner options: 2 moong dal/ besan chillas with sambar and green chutney Vegetables (2 cups) with dal/ pulse (1 cup) or a bowl of skimmed curd Steamed Moothiyas (7-8 pieces) Steamed Chana dal/ moong dal dhoklas (1 plate) Non- Vegetarian Dinner options: Grilled /tandoor/ steamed Chicken or fish Chicken / steamed fish in a tomato based gravy Stir- fry vegetables with chicken/fish

 Canned tuna (in brine)

STAGE 2 DATE: NAME: WEEK 1 ALL 7 DAYS:

7.30-8.30 am

10.30 am

1.00 pm

4.30 pm

6.00 pm

8.30 pm

2 glasses warm water with lime + A fruit

A cup of skimmed milk + a slice wholewhe at toast + green chutney

2 chapatis (no ghee) + Vegetables (2 cups) + salad (1 cup)

A cup of green tea with chana ( cup)

Skimm ed curds (200 gm) Or Sprout s (1 cup)

2 bowls of vegetable soup + Salad (1cup) + Vegetable s (2 cups) with dal (1cup) or skimmed paneer (100 gms)

STAGE 2 DATE: NAME: WEEK 2 ALL 7 DAYS:

7.30-8.30 am

10.30 am

1.00 pm

4.30 pm

6.00 pm

8.30 pm

A glass of skimmed milk

A cup of green tea with Tofu or skimmed paneer (1 cup) or 3-4 egg whites (+ 1 yolk)

2 chapatis (no ghee) + Vegetable s (2 cups) + salad (1 cup)

Fruit

2 glasses of Nimbu pani

2 bowls of vegetable soup with Vegetable s (2 cups) + Salad (2 cups) + mixed sprouts (1 cup)or skimmed paneer (1 cup) or chicken (80 gms)

DATE: stage 2 NAME: WEEK 3 ALL DAYS: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A cup of green tea with 4 almonds

2 glasses of buttermilk + 2 fruits + 2 walnuts

2 wheat chapatis + Leafy Vegetable s (2 cups) + salad (2 cups) + dal (2 cups)

A cup of green tea + a banana

2 glasses buttermilk + a slice of whole wheat toast

2 bowls of vegetable soup + Leafy vegetables (2-3 cups) or Salad (2 cups) + skimmed paneer (1 cup) or chicken(20 0g)

If hungry between meals you can have 2 cucumbers/a glass of buttermilk/ 2 oranges or sweet limes/ 2 dates.

STAGE 2 DATE: NAME:

WEEK 4 ALL DAYS: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A cup of skimmed milk with 4 almonds + 2 walnuts

A cup of green tea with a slice of wholewheat bread

2 wheat chapatis + Dal/pulse s (2 cups) + salad (2 cups)

A cup of A glass of green tea vegetable juice + a banana

2 bowls of vegetable soup with Salad (2 cups) with skimmed paneer (1 cup) or chicken(2 00g) OR Ensure + a salad

Vegetable Juice Ideas Tomato + Celery + Rock Salt Tomato + Spinach Cucumber + Corriander + Celery Tomato + Corriander + Mint Tomato + Cucumber + Spinach Spinach + Corriander + Mint + Tomato

Flavorings Pepper Lime juice Ginger Juice Mint leaves

STAGE 2 DATE: NAME: WEEK 5 & 6 ALL DAYS: 7.30-8.30 am 10.30 am 1.00 pm 4.30 pm 6.00 pm 8.30 pm

A banana

Oats Porridge (2 tbps oats)

or Wheat flakes (4 tbsps) with 1 cup 3 times per week milk Wholewheat 2 almonds pasta (2 cups) [ add 1 and a cup walnut vegetables + bean sprouts or chicken (100 gms) Vegetarian Dinner options:

2-3 chapatis with vegetables (2 cups) and dal (1 cup) or chicken (100 gms)

A cup of green tea with a fruit

A glass of coconut water

2 glasses of buttermilk or clear vegetable soup (2 bowls) + salad + Vegetarian option OR Non -vegetarian option

Sprouts/ pulses (2 bowls) + Vegetables (2-3 bowls) and salad 2 moong dal dosas with sambar and green chutney Vegetables (2 bowls) and cucumber raita (1 cucumber in a cup of curd) Pulses (1 bowl) + water based vegetables (2-3 bowls) Steamed Moothiyas (7-8 pieces) Steamed Chana dal/ moong dal dhoklas (1 plate)

Non- Vegetarian Dinner options: Grilled /tandoor/ steamed Chicken or fish Chicken / steamed fish in a tomato based gravy Stir- fry vegetables with chicken/fish Canned tuna (in brine)