Important: 10 glasses of water every day.

Day 1: All fruits except bananas in any quantity.

Suggestions: Watermelon, orange, guava, pear and apple

Day 2: Any quantity of Fresh (salad) or cooked vegetables of your choice without

oil, with little salt. You can have large boiled potato for breakfast.

Day 3: Fruits and Vegetables like day 1 &2. No bananas and potatoes. Any

quantity.

Day 4:8 bananas and 3 glasses of milk. You can include one bowl of veg soup.

Day 5: Eat 1 cup of rice and 6 tomatoes with 12 glasses of water, Fruits and

Vegetables like day 1 &2

Day 6:One cup of rice with fresh or cooked vegetables of any quantity.

Day 7:1 cup rice, fruit juice and vegetables of your choice.

Sample
Day 1
Breakfast (8.30 AM) 1 medium sized apple, 1 glass of water
Mid-Morning Snack (10.30 AM) 1 bowl of watermelon/apple, 1 glass of water
Lunch (12.00 Noon)- 2 big slices of watermelon, 2 glasses of water
Afternoon Snack (4.00 PM) 1 orange, 1 glass of water
Evening Snack (6.30 PM) 1 pear, 1 glass of water
Dinner (8.00 PM) 1 guava, 1/2 grapefruit, 2 glasses of water

Day 2

Breakfast (8.30 AM) 1 medium-sized boiled potato topped with 1 teaspoon of butter
Mid-Morning Snack (10.30 AM) 1 bowl of cabbage and lettuce mix, 1 glass of water
Lunch (12.00 Noon)- 1 cucumber, 1 onion, 1/2 carrot, 2 glasses of water
Afternoon Snack (4.00 PM) 1 cup boiled broccoli, 1/2 cup sliced bell pepper, 2 glosses of water
 Evening Snack (6.30 PM) 1 cup boiled cauliflower, 1 glass of water
Dinner (8.00 PM) Mixed boiled carrot, beet, broccoli and green beans, 2 glasses of water

Day 3

Breakfast (8.30 AM) 1 bowl of water melon or 1 apple, 2 glasses of water

Mid-Morning Snack (10.30 AM) 1 pear, 1 cup sliced pineapples, 2 glasses of water
Lunch (12.00 Noon) 1 bowl of mixed cucumber, onions, carrots, lettuce, 2 glasses of water
Afternoon Snack (4.00 PM) 1 orange or 1/2 grapefruit and 1 glass of water
Evening Snack (6.30 PM) 1 pear or 1 guava
Dinner (8.00 PM) 1 bowl of boiled broccoli, 1/2 boiled beet, 1/2 cup boiled raw papaya, 2 glasses of
water

Day 4

Breakfast (8.30 AM) 2 bananas, 1 glass of milk

Mid-Morning Snack (10.30 AM) Banana shake made with 1 banana and 1 glass milk
Lunch (12.00 Noon) 1 bowl of vegetable soup made with cabbage, carrots and onions
Afternoon Snack (4.00 PM) Banana shake made with 1 banana and 1 glass of milk
Dinner (8.00 PM) 2 bananas and 1 glass of milk
Drink 8 to 10 glasses of water throughout the day

Day 5

Breakfast (8.30 AM) 2 tomatoes, a bowl of boiled red kidney beans seasoned with salt, pepper and
lemon, 2 glasses of water
Mid-Morning Snack (10.30 AM) a cup of tofu or curd, 2 glasses of water
Lunch (12.00 Noon) a bowl of cooked Brown Rice, 2 tomatoes, palak paneer (boiled Spinach purie
and raw Paneer), 2 glasses of water
Afternoon Snack (4.30 PM) -sprouts salad with onions, lemon juice, pepper and a pinch of salt, 2
glasses of water
Dinner (8.00 PM) -Light Curry made from Soy Chunks/ Vegetable Soup, Cucumber and tomato salad
made from 1 cucumber and 2 tomatoes, 2 glasses of water
2 egg whites for breakfast
3 to 4 piece boiled chicken or baked fish for lunch
Day 6

Breakfast (8.30 AM) 1 bowl of mixed boiled or sauted vegetables, 2 glasses of water
Mid-Morning Snack(10.30 AM) 1/2 medium sized bowl of boiled kidney beans(rajma) with 1 tomato
diced seasoned with pinch of salt and other spices, 2 glasses of water
Lunch (12.00 Noon) 1 cup of cooked brown rice 1 medium sized bowl of vegetable soup, 2 glasses
of water
Afternoon Snack (4.00 PM) 1 apple, 1 glass of water
Evening Snack (6.30 PM) 1 small bowl of boiled or sprouted lentils seasoned with pinch of salt and
lemon juice, 1 glass of water
Dinner (8.00 PM) 1 bowl of mixed boiled vegetables, 1 glass of water
2 egg whites for breakfast
3 to 4 pc of boiled chicken or baked fish for lunch

Day 7

Breakfast (8.30 AM) 1 bowl of melon or cantaloupes, 1 glass of water

Mid-Morning Snack (10.30 AM) Handful of fresh or fruit or 1 cup carrot , 1 glass of water
Lunch (12.00 Noon) 1 cup of cooked brown rice, 1 bowl of lightly sauted vegetables, 2 glasses of
water
Afternoon Snack (4.00 PM) 1 apple or 1 pear, 1 glass of water
Evening Snack (6.30 PM) 1 Guava, 1 glass of water
Dinner (8.00 PM) 1 bowl of mixed vegetable soup, 2 glasses of water
2 egg whites for breakfast
3 to 4 pc of boiled chicken or baked fish for lunch

Few Alternate Food Recipes

The vegetable soup is the staple food o the GM diet chart for weight loss that can be consumed on all days
of the diet except for day 1. There are a few other recipes such as baked fish and chicken that are included
in the non-vegetarian version if the GM diet. Here, we have presented all the important recipes of the seven
days diet chart in one place for your convenience.

Soup Recipe
Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched with the
nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup recipe that you can
prepare on all days of the diet. It is one of the best diet soup recipes that can also be included in other weight
loss diets.

Ingredients:

2 carrots
1 bell pepper
1/4th cabbage
3 to 4 mushrooms
2 to 3 cauliflower florets
1 onion
4 green beans
Enough water to submerge all vegetables/ Chicken stock
Procedure: Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour
enough water so that all the vegetables are submerged, sprinkle some salt. If you are non-vegetarian then
you can use chicken stock instead of water. Put on the lead and cook till 1 whistle. Switch off the stove and
let the steam escape on its own. Now, open the lid, pout the soup in a bowl, sprinkle a pinch of black pepper
and lemon juice on it and enjoy.
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