Diet Chart 1 Month

Time Monday Tuesday Wednesday

2 Egg Whites (Boiled

Idli with Sambhar and Oats / Wheat Flakes with
Breakfast Poched or Scrambled) or
Green Chutney Toned Milk
Veg / Oat Upma

Protein Suppliment (1/2 Roasted Channa / Sookha Dry Fruits (walnut +

Mid Morning
bar or 1 scoop powder) Bhel almonds)

Steamed Fish+Brown Rice

Multi Grain Roti + or Paneer Bhurjee / Palak Multi Grain Roti + Veg
Lunch Pulses(Moong, Chana, Paneer + Roti (50 gms (Lauki, Bhindi, Palak, add
Rajma, Chole) Powdered Oat + 50 gm soy granules)
Wheat Flour)

Salad Sticks (Kheera,

Vegetable or Sprout Protein Suppliment (1/2
Mid Evening Gajar, Mooli, Beetroot,
Cutlet bar or 1 scoop powder)
Radish) with Curd Dip

Baked Veg with Wheat Dal + Brown Rice/Roti or

Veg Daliya/Khichdi/Pulao
Dinner Pasta/Stuffed Veg/Sprout Steamed Chicken with
with Curd or Raita
Parantha Brown Rice

Protein Suppliment (1/2

Bed Time Fruit of Choice Fruit Yoghurt
bar or 1 scoop powder)

Diet Chart 3 Month

Time Monday Tuesday Wednesday
Early Morning Lauki Juice Mint + Corriander Juice Lauki Juice
Idli with Sambhar and 2 Egg Whites (Boiled
Oats / Wheat Flakes with
Breakfast Green Chutney or Soya Poched or Scrambled) or
Toned Milk
Upma Veg / Oat Upma

1 glass Butter Milk / Dry Fruits (walnut + 1 Glass Veg Juice (Carrot +
Mid Morning
coconut Water almonds) / Roasted channa Mint + Beetroot + Amla)

Pre Lunch Salad Salad Salad

 Steamed Fish+Brown Rice
Multi Grain Roti +
or Paneer Bhurjee / Palak Multi Grain Roti + Veg
Pulses(Moong, Chana,
Lunch Paneer + Roti (50 gms (Lauki, Bhindi, Palak, add
Rajma, Chole) + Veggies +
Powdered Oat + 50 gm soy granules)
Curd
Wheat Flour)

Veg Dhokla or Corn Bhel Salad Sticks (Kheera,

Vegetable or Sprout
Mid Evening with Chopped Salad Gajar, Mooli, Beetroot,
Cutlet
(cucmber tomato onion) Radish) with Curd Dip

Roti/Rice + Sabzi + Dal Baked Veg with Wheat Dal (all allowed) + Brown
Dinner +Curd /Raita or Veg Pulao Pasta/Stuffed Veg/Sprout Rice/Roti or Steamed
with Curd/Raita Parantha Chicken with Brown Rice

Bed Time Fruit of Choice Fruit Yoghurt Milk + Protein Powder

Recipes
* Vegetable Cutlets : Steam Veggies (peas/carrot/french beans/beetroot/corn), boil potatos and mix them together. Make small Size
* Stuffed Parantha : Make stuffing with Carrots / Cabbage / Cauliflower / Paneer /Moong or Channa Dal. Use little oil only
* Curd Dip : Hung Curd + Finely chopped mint leaves or organo nd chilli flakes
* Green Rotis : Add methi Palak and Peas to your Roti
* Red Roti : Add Beetroot to your Rotis.

* Soya Upma : Soak Soy granules in hot water for 15 min, drain and sqeeze all water and keep aside. Heat oil in pan (I used olive oil)a
mins. Add grated carrots and saute for 2-3 mins, add soya granules, salt and lemon juice. Garnish with corriander and serve hot.
* Veg Dhokla : In normal Dhokla batter veggies like carrots tomatos onion methi corn can be added
* Lauki Juice : take 1/4 Lauki and wash it. Put in blender and add little water. Do Not Strain. You can add Black Salt n Pepper.

* Whole Wheat Pancakes : Mix Wheat Flour (1.5 Cups) Egg Yolks (2) Milk (1.5 Cups) Oil (2Tsp) Baking Powder (1 Tsp) and Stavia (Suga
cook on medium till one side is brown, flip and cook the other side too. Serve with fresh fruits. This makes 3-4 pan cakes
Diet Chart 1 Month
Thursday Friday Saturday Sunday

Dosa/Veg Uthapam with Moong Dal / Besan Chilla

Veg Daliya / Upma / Whole Wheat Pancake
sambhar and green with Tomato / Green
Sprout Poha with Fruit
chutney Chutney

Protein Suppliment (1/2 Bowl of Fruit or Protein Protein Suppliment (1/2

Multi Grain Khakra
bar or 1 scoop powder) Bar bar or 1 scoop powder)

Grilled Chicken with Stir Fried Veggies with

Sprouts / Veg Pulao with Dal Khichdi with Kadhi and
Brown Rice or Green Roti Tofu / Soya Chinks /
Raita Veggies
with Veggies Shredded Chicken

Threpin or Britania Nutri

Protein Suppliment (1/2 Veg / Sprout Soup with Home made Veg /
Choice Oats or Ragi Biscuit
bar or 1 scoop powder) Salad Sprout / Paneer Roll
/ 1 Fruit

Homemade Pizza (base Sizzler- Boiled

Grilled Fish + Veggies or
Palak n Moong Khichdi
Multi Grain Roti +
Jowar/Bajra) with Veggies/Grilled
Pulses(Moong, Chana,
Veggies/Shredded Fish/Chicken with Brown
Rajma, Chole)
Paneer / Chicken Rice and sauce per choice

Protein Suppliment (1/2

Prunes 1-2 Toned Milk Toned Milk
bar or 1 scoop powder)

Diet Chart 3 Month

Thursday Friday Saturday Sunday
Mint + Corriander Juice Lauki Juice Mint + Corriander Juice Lauki Juice
Dosa/Veg Uthapam with Moong Dal / Besan Chilla
Veg Daliya / Upma / Whole Wheat Pancake
sambhar and green with Tomato / Green
Sprout Poha + Khakra with Fruit
chutney Chutney

Multi Grain Khakra or Dry

Protein Bar or Fruit of 1 Glass Veg Juice (Carrot
Fruit or Protein Shake Fruits (almonds and
Choice + Mint + Beetroot + Amla)
Walnuts)
Salad Salad Salad Salad
 Stir Fried Veggies with
Jowar / Bajra / Wheat Grilled Chicken with Wheat + Soy Roti (3:1) +
Tofu / Soya Chinks /
Roti + Veggies + Dal + Brown Rice or Green Roti Rajma/Chole + Veggies +
Shredded Chicken with
Buttermilk with Veggies Buttermilk
Rice / Roti

Threpin or Britania Nutri

Protein Suppliment (1/2 Home made Veg /
Choice Oats or Ragi Biscuit Sukha Bhel / Kurmura
bar or 1 scoop powder) Sprout / Paneer Roll
/ 1 Fruit

Grilled Fish/chicken + Homemade Pizza (base Whole Wheat Bread Sizzler- Boiled
Veggies or Whole Wheat Jowar/Bajra) with Sandwich with loads of Veggies/Grilled
Oita pocked with layer of Veggies/Shredded veggies and shredded Fish/Chicken with Brown
Humus with veggies Paneer / Chicken chicken Rice and sauce per choice

Threpin or Britania Nutri

Choice Oats or Ragi Biscuit Soy Milk cup Protein Suppliment / Fruit Toned Milk
2 nos

Recipes
potatos and mix them together. Make small Sized Cutlets. Bake or shallow fry with minimum oil.
oong or Channa Dal. Use little oil only

and keep aside. Heat oil in pan (I used olive oil)add Jeera, urad dal and saute. Add Ginger paste and onions and saute for 2
ce. Garnish with corriander and serve hot.
can be added
t Strain. You can add Black Salt n Pepper.

il (2Tsp) Baking Powder (1 Tsp) and Stavia (Sugar Substitute) and Fold in 2 beaten egg whites. Pour batter in hot pan and
sh fruits. This makes 3-4 pan cakes