Diet Plans

21 Days Plan

This sensible yet effective plan will get you in the habit of eating right and exercising. Trust us, you'll love the results so much that at the end of the three weeks, you won't want to stop.

The plans listed here are generic so please ensure that you consult an expert before you start

Time
Early Morning (7.00am)
Breakfast (9.00am)
Mid Morning (11.00am)
Lunch (1.00pm)
Evening (4.00pm)
Late evening (6.30pm)
Dinner (9.00pm)
Bed time
Time Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Early Morning (7.00am)

Tea / Coffee / Milk(1 Cup without Sugar)

Tea / Coffee / Milk(1 Cup without Sugar)

Tea / Coffee / Milk(1 Cup without Sugar)

Tea / Coffee / Milk(1 Cup without Sugar)

Tea / Coffee / Milk(1 Cup without Sugar)

Tea / Coffee / Milk(1 Cup without Sugar)

Tea / Coffee / Milk(1 Cup without Sugar)

Breakfast (9.00am)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

Mid Morning (11.00am)

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Lunch (1.00pm)

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

Evening (4.00pm)

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Late evening (6.30pm)

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

Dinner (9.00pm)

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

Bed time

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

Time
Early Morning (7.00am)
Breakfast (9.00am)
Mid Morning (11.00am)
Lunch (1.00pm)
Evening (4.00pm)
Late evening (6.30pm)
Dinner (9.00pm)
Bed time
Time Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Early Morning(7.00am)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Breakfast(9.00am)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

Mid Morning (11.00am)

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Lunch (1.00pm)

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

Evening (4.00pm)

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Late evening (6.30pm)

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

Dinner (9.00pm)

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

Bed time

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

Time
Early Morning (7.00am)
Breakfast (9.00am)
Mid Morning (11.00am)
Lunch (1.00pm)
Evening (4.00pm)
Late evening (6.30pm)
Dinner (9.00pm)
Bed time
Time Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Early Morning(7.00am)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Tea / Coffee / Milk (1 Cup without Sugar)

Breakfast (9.00am)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

1 medium bowl Poha / veg wheat Upma / 2 veg Idli with tomato chutney / 1 small veg Dosa / broken wheat with milk or vegetables / 1 toast (brown / multigrain bread) with Paneer or vegetables / 1 stuffed Chapatti (methi/spinach/cauliflower/ radish) / 1 Thalipeeth / 1 bowl oats / wheat flakes with milk (60ml)

Mid Morning (11.00am)

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Fruit (1 Apple / Pear / Guava / Orange / 2-3 Apricots / Peaches / 8-10 Cherries / 100gms Papaya / 150 gms Watermelon) / 1 small glass Coconut water / 1 glass buttermilk

Lunch (1.00pm)

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

2 multigrain Chapattis / multigrain Bhakri / 1 Bajra / Jowar Roti / 1 bowl rice with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

Evening (4.00pm)

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk 1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Tea / Coffee / Milk (1 Cup without Sugar) / 1 glass buttermilk / veg clear soup with roasted snacks / roasted chickpeas / 1 Fruit / 1 small plate salad / 1 bowl vegetables / 1 bowl sprouts

Late evening (6.30pm)

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

10 almonds / walnuts / peanuts

Dinner (9.00pm)

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

1 multigrain Chapatti / ½ multigrain Bhakri / 1 small Bajra / Jowar / multigrain Roti / oats dosa with 1 bowl boiled and stir-fried soyabean chunks and peas and also 1 bowl Sambhar / Dal / curd / curd salad

Bed time

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

1 glass milk

Disclaimer: All plans included in this section are generic and would require consultation with an expert before being adopted.