7-Day GM Diet Chart

GM Diet Day 1

 Breakfast (8:00 a.m.) – A medium apple + a few berries + 1 glass of water
 Mid-Morning (10:30 a.m.) – ½ bowl of sliced cantaloupe + 1 glass of water
 Lunch (12:30 p.m.) – 1 bowl of watermelon
 Evening Snack (4:00 p.m.) – 1 large orange + 1 glass of water
 Dinner (6:30 p.m.) – 1 cup of cantaloupe and berries + 1 glass of water
 Snack (8:30 p.m.)– ½ cup of watermelon 

Foods To Avoid – Day 1

 Vegetables – All veggies
 Fruits – Banana
 Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
 Fats & Oils – Lard, butter, margarine, and safflower oil.
 Carbs – Carb-rich foods, including brown rice.
 Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
 Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies,
and packaged fruit juices.

GM Diet Day 2
 Breakfast (8:00 a.m.) – 1 cup of boiled potato (with a little salt and pepper)
 Mid-Morning (10:30 a.m.) –½ bowl of cucumber
 Lunch (12:30 p.m.) – 1 cup of lettuce, bell peppers, baby spinach, and asparagus
 Evening Snack (4:00 p.m.) – ½ cup of baby carrots (lime juice and a pinch of salt)
 Dinner (6:30 p.m.) – 1 cup of blanched broccoli and green beans
 Snack (8:30 p.m.) – 1 cucumber

Foods To Avoid – Day 2

 Fruits – All fruits
 Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
 Fats & Oils – Lard, butter, margarine, and safflower oil.
 Carbs –Carb-rich foods, including brown rice.
 Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
 Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged
fruit juices.

GM Diet Day 3
 Breakfast (8:00 a.m.) – ½bowl of cantaloupe + 2 glasses of water
 Mid-Morning (10:30 a.m.) – 1 cup of pineapple or pear + 2 glasses of water
 Lunch (12:30 p.m.) – 1 cup of salad (cucumber, carrots, and lettuce) + 2 glasses of water
 Evening Snack (4:00 p.m.) – 1 orange + ½ cup of cantaloupe + 1 glass of water
 Dinner (6:30 p.m.) – 1 cup of salad (boiled broccoli + beets + spinach) + 2 glasses of water
 Snack (8:30 p.m.) – 1 pear + 1 glass of water 
Foods To Avoid – Day 3
 Vegetables – Potato
 Fruits – Banana
 Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
 Fats & Oils – Lard, butter, margarine, and safflower oil.
 Carbs –All carb-rich foods, including brown rice.
 Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
 Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged
fruit juices.

GM Diet Day 4
 Breakfast (8:00 a.m.) – 2 bananas + 1 glass of milk
 Mid-Morning (10:30 a.m.) – 1 banana + 1 glass of water
 Lunch (12:30 p.m.) – Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder)
 Evening Snack (4:00 p.m.) –2 bananas
 Dinner (6:30 p.m.) – 1 banana + 1 glass of milk
 Snack (8:30 p.m.) – 1 glass of milk

Foods To Avoid – Day 4

All except banana and milk.

GM Diet Day 5
 Breakfast (9:00 a.m.) – 3 tomatoes
 Lunch (12:30 p.m.) – ½ cup of brown rice + sautéed assorted veggies/3oz fish fillet
 Evening Snack (4:00 p.m.) – 2 tomatoes
 Dinner (6:30 p.m.) – 1 bowl of brown rice + 1 tomato + ½ cup of sautéed veggies 

Foods To Avoid – Day 5

 Vegetables – Potato and sweet potato.
 Fruits – Banana
 Protein – Beef, pork, and turkey.
 Fats & Oils – Lard, butter, margarine, and safflower oil.
 Carbs – White rice, bread, and processed foods.
 Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
 Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Day 6
 Breakfast (9:00 a.m.) – 1 glass carrot juice
 Lunch (12:00 p.m.) – ½ cup of brown rice + ½ cup of veggies + Tofu/fish fillet
 Snack (3:30 p.m.) – 1 cup of cucumber slices
 Dinner (6:30 p.m.) – ½ bowl of brown rice + ½ cup of veggies + Chicken/cottage cheese

Foods To Avoid – Day 6

 Vegetables– Sweet potato and potato.
 Fruits – All
  Protein– Beef, pork, and turkey.
 Fats & Oils – Lard, butter, margarine, and safflower oil.
 Carbs – White rice, bread, and processed foods.
 Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
 Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Day 7
 Breakfast (9:00 a.m.) – 1 glass of orange/apple juice
 Lunch (12:00 p.m.) – ½ cup of brown rice + ½ cup of sautéed veggies
 Snack (3:30 p.m.) – 1 cup of watermelon/few assorted berries
 Dinner (6:30 p.m.) – 1 bowl of GM Soup

Foods To Avoid – Day 7

 Vegetables – Potato and sweet potato.
 Fruits – Banana, cherry, mango, and pear.
 Protein – Avoid any kind of meat, such as beef, turkey, chicken, pork, fish, lentils, beans, soy,
and mushrooms.
 Fats & Oils – Lard, butter, margarine, and safflower oil.
 Carbs – White rice, bread, and processed foods.
 Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
 Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.

GM Diet Soup Recipe

Ingredients
 6 large onions, chopped
 3 tomatoes, chopped
 1 cabbage (100 grams), sliced
 2 carrots (122 grams), sliced
 3-4 stalks of celery, chopped
 Water as needed
 Salt to taste
 ½ teaspoon black pepper
 2 lime wedges
 3 tablespoons olive oil
 A handful of chopped parsley for garnish

How To Prepare
1. Toss the chopped onion and celery in a pot and sauté them in olive oil for 2-3 minutes.
2. Add the chopped carrot.
3. Add water and salt.
4. Cover the lid and cook on medium heat for 30-35 minutes.
5. Sprinkle black pepper, squeeze in lime juice, and stir well.
6. Garnish with chopped parsley and serve.
4-Week Indian Diet Plan

Week 1

MEALS WHAT TO EAT

Early Morning
(6:30 – 7:30 a.m.) 1 cup fenugreek soaked water

Breakfast 4 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green
(7:30 – 8:30 a.m.) tea + 4 almonds

Mid-Morning 1 cup milk/soy milk or fruit juice

(10:00 – 10:30 a.m.)

Lunch 3 rotis + 1 serving white rice + 1 cup dal + ½ cup mixed vegetable
(12:30 – 1:00 p.m.) curry + 1 cup salad + 1 cup buttermilk (after 20 minutes)

Post Lunch 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon
(3:30 – 4:00 p.m.) to taste Or 1 cup cucumber and carrot slices

Dinner 3 rotis + ½ cup mixed vegetable curry / chickpeas + ½ cup yogurt +

(7:00 – 7:30 p.m.) ½ cup salad + 1 cup warm milk with a pinch of turmeric before bed

How You Will Feel By The End Of Week 1

You will lose water weight, and a healthy eating habit will prevent bloating. You will weigh less
and feel light and happy. But don’t give up yet! The main goal is to lose fat. So, move on to
week 2.

Week 2

MEALS WHAT TO EAT

Early Morning
(6:30 – 7:30 a.m.) 1 cup fenugreek soaked water

Breakfast
(7:30 – 8:30 a.m.) 2 moong dal chillas + 1 cup green tea + 4 almonds

Mid-Morning
(10:00 – 10:30 a.m.) 1 cup seasonal fruits

Lunch 3 rotis + 1 serving of rice + 1 cup vegetable curry + 1 cup salad + 1

(12:30 – 1:00 p.m.) cup yogurt

Post Lunch
(3:30 – 4:00 p.m.) 1 cup coconut water + ½ cup grapes/watermelon

Dinner 2 rotis + ½ cup mushroom/tofu curry + ½ cup blanched

(7:00 – 7:30 p.m.) spinach/broccoli + 1 cup warm milk with a pinch of turmeric before
bed

How You Will Feel By The End Of Week 2

You will start to burn fat. You will feel better as your digestion, gastritis, and weak immunity
problems will slowly start to vanish. You will love your new lifestyle and look forward to Week
3.

Week 3

MEALS WHAT TO EAT

Early Morning 1 cup water with juice of half a lime

(6:30 – 7:30 a.m.)

Breakfast 1 cup vegetable oats + 1 cup green tea + 4 almonds/walnut

(7:30 – 8:30 p.m.)
 Mid-Morning 1 cup freshly pressed fruit juice
(10:00 – 10:30 a.m.)

Lunch 2 servings of white rice + 1 roti (with or without ghee) + 1 cup

(12:30 – 1:00 p.m.) rajma + 1 cup salad + 1 cup buttermilk

Post Lunch 1 cup green tea + 1 multigrain biscuit

(3:30 – 4:00 p.m.)

Dinner 3 rotis + ½ cup daal + 1 cup vegetable stew + ½ cup salad + 1

(7:00 – 7:30 p.m.) piece of dark chocolate + 1 cup warm milk before bed

How You Will Feel By The End Of Week 3

You will weigh at least 5 pounds lesser and be more proactive. Your attention span will increase.
Having a cheat day will also improve your mood and determination to complete Week 4 of the Indian
diet plan for weight loss.

Week 4

MEALS WHAT TO EAT

Early Morning 1 cup water with juice of half a lime

(6:30 – 7:30 a.m.)

Breakfast ½ cup vegetable upma + 1 cup milk / green tea + 2 almonds

(7:30 – 8:30 p.m.)

Mid-Morning 1 cup seasonal fruits

(10:00 – 10:30 a.m.)
Lunch 3 rotis + 1 cup vegetable curry + 1 cup lentil/beans + ½ cup salad +
(12:30 – 1:00 p.m.) ½ cup yogurt

Post Lunch 1 cup coconut water or freshly pressed fruit juice or green tea
(3:30 – 4:00 p.m.)

Dinner 1 roti + 1 serving of brown rice + 1 cup daal/mushroom + ½ cup

(7:00 – 7:30 p.m.) boiled vegetables + 1 cup warm milk before bed

How You Will Feel By The End Of Week 4

Good job! You adhered to the plan and can clearly see the results for yourself. You look much
slimmer, you are more active, and you are proud of yourself.

You can also make your own diet chart depending on the foods you like and have access to. Here’s
an Indian food calorie table to help you do that.

Exercise Plan
 Head tilt – 1 set of 10 reps
 Neck rotations – 1 set of 10 reps
 Shoulder rotations – 1 set of 10 reps
 Arm circles – 1 set of 10 reps
 Wrist rotations – 1 set of 10 reps
 Waist rotations – 1 set of 10 reps
 Ankle rotation – 1 set of 10 reps
 Spot jogging – 5 minutes
 Jumping jacks – 2 sets of 20 reps
 Side lunges – 1 set of 15 reps
 Forward bend – 1 set of 10 reps
 Standing side crunches – 2 sets of 10 reps
 Russian twist – 2 sets of 20 reps
 Crunches – 3 sets of 10 reps
  Full squat – 2 sets of 10 reps
 Explosive forward lunges – 2 sets of 10 reps
 Burpees – 1 set of 10 reps
 Sit-ups – 1 set of 10 reps
 Bicep curls (5 lb weights) – 2 sets of 10 reps
 Tricep dips – 2 sets of 5 reps
 Push-ups – 2 sets of 10 reps
 Lying leg circles – 1 set of 10 reps
 Horizontal kicks – 1 set of 10 reps
 Forward elbow plank – 20-second hold
 Stretch
You can also do swimming, running, walking, dancing, cycling, or yoga. Here are a few weight loss
tips to help you.

Weight Loss Tips

 Try to consume at least five different types of veggies and three different types of fruits per
day.
 Avoid consuming too much oil. Though ghee is good for health, avoid it for a few days.
 Drink the leftover water when you make ricotta cheese at home. It is packed with protein.
 Do not throw away the soft spinach stem or the crunchy broccoli stalk, considering them
inedible. Wash them and slice off half an inch of the broccoli stalk or the soft spinach leaf stem.
You can use the rest as these parts of the veggies are highly nutritious.
 Mix cardio and strength training. Make sure you lose the fat first through cardio and then
slowly integrate strength training into your exercise routine.
 Sleep for at least 7-8 hours a day.
 Meditate and de-stress.
 Stay hydrated.