Diet Plans

6 Meals a day Diet plan

We know Indian meals are very yummy but at the same time they can be loaded with calories, fats, sugar, carbs, and saturated fats.

So here is a meal plan which works. Go ahead and try it.
Rule: Drink 8 oz water before every meal. Exercise/ Walk 5 times a week for 40min.

Time Plan
Morning Breakfast
(7am-8:00am)

Whole wheat bread, 2 slices, toasted and tea/milk. OR
Oat meal bowl ½ cup oatmeal boiled with 1cup skimmed milk. Add some cut fruits e.g. apple or banana or grapes or strawberries. OR
2-3 Idlis with sambhar and very little chutney. Try to avoid coconut chutney, instead try cilantro, mint, onion, tomato or cabbage chutney. OR
1 Boiled egg with toasted bread and tea.

Snack Time
(9:30am - 10:30am)

1 Orange OR
1 Cup yogurt/dahi with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnuts (6-8 Half in counts). OR
Combination of Almonds and Walnut

Lunch Time
(12:00- 1:30pm)

2 Phulka/Roti (without oil & ghee), ½ Cup Vegetable curry, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup Cooked Rice (without starch (Maad in Hindi) i.e. drain starch from rice when it's cooked half way) with ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
Paneer/tofu (try to make curries with 2 teaspoons of oil) Curry in 1 Cup with 2 Phulkas/Rotis (without oil & ghee), 1 bowl of salad.

Snack Time
(3:30am - 4:30am)

1 Orange OR
1 Cup yogurt with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut (6-8 Half in counts) Combination of Almonds and Walnut

Dinner
(7:00pm – 8:00pm)

1 Phulka/Roti (without oil & ghee), ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup soya Curry or dal (try to make curries with 2 teaspoons oil only) with 1 Phulka/Roti (without oil & ghee), 1 bowl salad, ½ cup boiled rice (without starch).

Snack
(10.30pm)

1 Glass butter milk OR
Lime juice with salt and warm water OR
Water Mellon OR
Any seasonal fruit

Important Tips

Always try to keep diet food Indian so you don’t have to compromise on flavour.

  • Cook rice in a vessel and not a pressure cooker so it’s easy to throw rice starch.
  • Add soya powder, soya granules or palak or maythi or ½ cup moong dal in wheat flour while making dough so as to reduce carb intake.
  • Add cut vegetables to rice to reduce carb intake.
  • Plan your meal and snack the previous night to avoid a hassle the next day.
  • Keep oil in small bowl/kattori and put ½ teaspoon measure of from a measuring set or use tiny flat steel spoon.
  • Use water to cook curries instead of oil. Mix garam masala in water to add to curries and pressure cook.
  • Use a cooker to speed up the cooking process and use a non-stick pan to use less oil.
Disclaimer: All plans included in this section are generic and would require consultation with an expert before being adopted.