DIET PLAN WEEK 1

BREAKFAST LUNCH DINNER SNACKS EXERCISE

(Any 2 per day)

Take one teaspoon of Isabghol in luke warm water + 2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.

Take 2 3 mugs of of lemon grass or green tea daily

MONDAY -1 omelet made in -1 chakki aata roti with Grilled or boiled chicken Unsalted popcorns Brisk walking for a
olive oil any gravy. ( gravy should with stir fry veggies. Bhunnay huay channay minimum 45 minutes,
-One slice of bran not be very oily) OR Fresh juice the more, the better
bread -Fresh Salad Any Daal/beans Smoothie OR
-A cup of tea or OR /chickpeas without Fresh fruits any exercise routine that
coffee without sugar Fresh fruits Tarka and fresh salad you are following for at
Boiled black channay
least 30 minutes
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

TUESDAY -Bran cereal/ Baked or boiled 2 shami kababs with Unsalted popcorns Brisk walking for a

Weetabix/ oatmeal sweet potato (you mint chutney and Bhunnay huay minimum 45

(add skimmed milk can use one regular fresh salad channay minutes, the more,

and use honey as potato if you dont OR Fresh juice the better

sweetener) have sweet potato) Grilled chicken with Smoothie OR

Fresh Salad stir fried veggies. Fresh fruits any exercise routine
-Tea or Coffee
Boiled black channay that you are
without sugar
Handful of nuts following for at least
 A glass of skimmed 30 minutes
milk
A small bowl of
yogurt

WEDNESDAY -One boiled egg Wholewheat pasta Grilled chicken with Unsalted popcorns Brisk walking for a
-One slice of bran Or stir fried veggies Bhunnay huay minimum 45
bread boiled rice with daal OR channay minutes, the more,
-A cup of tea or Grilled Seekh Fresh juice the better
coffee without Kababs with mint Smoothie OR
sugar chutney and fresh Fresh fruits any exercise routine
salad Boiled black that you are
channay following for at least
Handful of nuts 30 minutes
A glass of skimmed
milk
A small bowl of
yogurt

THURSDAY -2 Bran Rusks Besan ki roti with Grilled chicken with Unsalted popcorns Brisk walking for a
mint chutney and stir fried veggies Bhunnay huay minimum 45
-A cup of tea or
fresh salad Or channay minutes, the more,
coffee without sugar.
Or Daal without tarka Fresh juice the better
fruit salad with fresh salad Smoothie OR
Fresh fruits any exercise routine
Boiled black that you are
channay following for at least
 Handful of nuts 30 minutes
A glass of skimmed
milk
A small bowl of
yogurt

FRIDAY -Bran cereal/ Chicken haleem Grilled chicken with Unsalted popcorns Brisk walking for a

Weetabix/ oatmeal with fresh salad stir fried veggies Bhunnay huay minimum 45

(add skimmed milk OR OR channay minutes, the more,

and use honey as Channa chaat you can have your Fresh juice the better

sweetener) haleem again Smoothie OR

Fresh fruits any exercise routine
-Tea or Coffee
Boiled black that you are
without sugar
channay following for at least
Handful of nuts 30 minutes
A glass of skimmed
milk
A small bowl of
yogurt

SATURDAY -1 Bran Rusk 1 chakki aata roti with 2 shami kababs with Unsalted popcorns Brisk walking for a

any gravy. ( gravy should mint chutney and Bhunnay huay minimum 45
-A cup of tea or
not be very oily) fresh salad channay minutes, the more,
coffee without sugar.
Fresh Salad OR Fresh juice the better

OR Grilled chicken with Smoothie OR

stir fried veggies Fresh fruits any exercise routine
Fresh fruits
Boiled black that you are
 channay following for at least
Handful of nuts 30 minutes
A glass of skimmed
milk
A small bowl of
yogurt

SUNDAY -1 Bran Rusk Baked or boiled CHEAT MEAL Unsalted popcorns Brisk walking for a
sweet potato (you Bhunnay huay minimum 45
-A cup of tea or
can use one regular channay minutes, the more,
coffee without sugar.
potato if you dont Fresh juice the better
have sweet potato) Smoothie OR
Fresh Salad Fresh fruits any exercise routine
Boiled black that you are
channay following for at least
Handful of nuts 30 minutes
A glass of skimmed
milk
A small bowl of
yogurt
 DIET PLAN WEEK 2

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water

2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive a bowl of daal with fresh Grilled chicken with stir Unsalted popcorns
oil salad fried veggies Bhunnay huay channay
One slice of bran bread OR OR Fresh juice / fresh fruits
A cup of tea / coffee a bowl of fruit chaat Grilled / baked 2 seekh Smoothie
without sugar kabab with mint chutney
Boiled black channay
OR
Handful of nuts
A bran slice glazed with
peanut butter
A glass of skimmed milk

Tea or coffee without sugar A small bowl of yogurt

TUESDAY Bran oatmeal (add
skimmed milk and use
honey as sweetener)
Tea or Coffee without sugar
one roti with any
homemade salan cooked in
less oil with fresh salad
2 homemade shami kababs
(brush the kababs with
olive oil and cook on low
flame to ensure that its
thoroughly heated. Make
sure to defrost it first)
Unsalted popcorns
Bhunnay huay channay
Fresh juice / fresh fruit
Smoothie
Boiled black channay
Handful of nuts
 A glass of skimmed
milk
A small bowl of yogurt

WEDNESDAY -One boiled egg one bowl of chaana chaat HALF ROTI with any Unsalted popcorns
-One slice of bran bread or homemade salan cooked in Bhunnay huay
-A cup of tea or coffee fresh salad with chicken less oil and fresh salad channay
without sugar chunks Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

THURSDAY - 1 Bran Rusk Mixed Fresh Fruits Grilled chicken or chicken Unsalted popcorns
and vegetable salad, you Bhunnay huay
-A cup of tea or coffee without
can even have a portion of channay
sugar.
mutton or beef. Grilled/ Fresh juice
steamed/ boiled meat is Smoothie
fine. You just have to avoid Fresh fruits
deep fried food. Boiled black channay
Handful of nuts
A glass of skimmed
milk
 A small bowl of
yogurt

FRIDAY -1 Bran Rusk one baked potato or sweet one bowl of masr (brown Unsalted popcorns
potato daal) with fresh salad Bhunnay huay
- A cup of Tea or Coffee without
channay
sugar
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

SATURDAY -1 Bran Rusk one roti with any Grilled chicken with stir Unsalted popcorns
homemade salan cooked in fried veggies Bhunnay huay
-A cup of tea or coffee without
less oil with fresh salad channay
sugar.
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
 yogurt

SUNDAY -1 Bran Rusk Besan ki roti with mint CHEAT MEAL Unsalted popcorns
raita and salad Bhunnay huay
-A cup of tea or coffee without
channay
sugar.
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt
 DIET PLAN WEEK 3

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water

2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive a bowl of channa chaat One chakki ata roti Unsalted popcorns
oil OR (small/medium sized) with Bhunnay huay channay
One slice of bran bread a bowl of fruit chaat any sabzi or saalan with Fresh juice / fresh fruits
A cup of tea / coffee less oil or cooked in olive Smoothie
without sugar oil.
Boiled black channay
OR
Handful of nuts
A bran slice glazed with
peanut butter
A glass of skimmed milk

Tea or coffee without sugar A small bowl of yogurt

TUESDAY Bran oatmeal (add
skimmed milk and use
honey as sweetener)
Tea or Coffee without sugar
A bowl of cooked masoor
daal with fresh salad
grilled chicken piece with
stir fry vegetables and 1
tbsp cottage cheese
Unsalted popcorns
Bhunnay huay channay
Fresh juice / fresh fruit
Smoothie
Boiled black channay
Handful of nuts
 A glass of skimmed
milk
A small bowl of yogurt

WEDNESDAY -One boiled egg a bowl of vegetable and one besan (gram flour) ki Unsalted popcorns
-One slice of bran bread chicken soup without corn roti with mint chutney Bhunnay huay
-A cup of tea or coffee flour channay
without sugar Fresh juice
or salad with chicken
Smoothie
chunks
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

THURSDAY - 1 Bran Rusk Mixed Fresh Fruits or Kidney Grilled chicken or fish and Unsalted popcorns

Bean Salad vegetable salad, you can Bhunnay huay

-A cup of tea or coffee without
even have a portion of channay
sugar.
mutton or beef. Grilled/ Fresh juice
steamed/ boiled meat is Smoothie
fine. You just have to avoid Fresh fruits
deep fried food. Boiled black channay
Handful of nuts
A glass of skimmed
milk
 A small bowl of
yogurt

FRIDAY -1 Bran Rusk one baked potato or sweet one bowl of masr (brown Unsalted popcorns
potato daal) with fresh salad Bhunnay huay
- A cup of Tea or Coffee without
channay
sugar
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

SATURDAY -1 Bran Rusk Chicken Haleem with one bran Grilled chicken with stir Unsalted popcorns

slice or small roti fried veggies Bhunnay huay

-A cup of tea or coffee without
channay
sugar. or 2 shaami shabas grilled
Fresh juice
in olive oil with salad and
Smoothie
mint chutney
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
 yogurt

SUNDAY -1 Bran Rusk one roti with any CHEAT MEAL Unsalted popcorns
homemade salan cooked in Bhunnay huay
-A cup of tea or coffee without
less oil with fresh salad channay
sugar.
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt
 DIET PLAN WEEK 4

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water

2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive One small roti with gravy One chakki ata roti Unsalted popcorns
oil cooked in little olive oil (small/medium sized) with Bhunnay huay channay
One slice of bran bread with fresh salad and cup any sabzi or saalan with Fresh juice / fresh fruits
A cup of tea / coffee unsweetened yogurt, less oil or cooked in olive Smoothie
without sugar followed by a cup of green oil.
Boiled black channay
OR tea.
Handful of nuts
A bran slice glazed with
peanut butter
A glass of skimmed milk

Tea or coffee without sugar A small bowl of yogurt

TUESDAY Bran oatmeal (add
skimmed milk and use
honey as sweetener)
Tea or Coffee without sugar
One bowl of haleem/daal
without tarka with fresh
salad and cup
unsweetened yogurt,
followed by a cup of green
tea.
grilled chicken piece with
stir fry vegetables and 1
tbsp cottage cheese
Unsalted popcorns
Bhunnay huay channay
Fresh juice / fresh fruit
Smoothie
Boiled black channay
Handful of nuts
 A glass of skimmed
milk
A small bowl of yogurt

WEDNESDAY -One boiled egg One bowl of soup without one besan (gram flour) ki Unsalted popcorns
-One slice of bran bread corn flour with fresh salad roti with mint chutney Bhunnay huay
-A cup of tea or coffee and cup unsweetened channay
without sugar yogurt, followed by a cup of Fresh juice
green tea. Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

THURSDAY - 1 Bran Rusk Beans salad or Chaana Grilled chicken or fish and Unsalted popcorns
Chat with cup vegetable salad, you can Bhunnay huay
-A cup of tea or coffee without
unsweetened yogurt, even have a portion of channay
sugar.
followed by a cup of green mutton or beef. Grilled/ Fresh juice
tea. steamed/ boiled meat is Smoothie
fine. You just have to avoid Fresh fruits
deep fried food. Boiled black channay
Handful of nuts
A glass of skimmed
milk
 A small bowl of
yogurt

FRIDAY -1 Bran Rusk Grilled chicken with salad, one bowl of masr (brown Unsalted popcorns
mint raita daal) with fresh salad Bhunnay huay
- A cup of Tea or Coffee without
channay
sugar
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

SATURDAY -1 Bran Rusk Fruit Chaat or any salad with Grilled chicken with stir Unsalted popcorns

chicken fried veggies Bhunnay huay

-A cup of tea or coffee without
channay
sugar. or 2 shaami shabas grilled
Fresh juice
in olive oil with salad and
Smoothie
mint chutney
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
 yogurt

SUNDAY -1 Bran Rusk one roti with any CHEAT MEAL Unsalted popcorns
homemade salan cooked in Bhunnay huay
-A cup of tea or coffee without
less oil with fresh salad channay
sugar.
Fresh juice
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt