WeightLossDietPlans Jul-15-2020 Diet

NAME : Rahul Sathyajit (P-179) AGE : 27 WEIGHT : 97.2 BMI : 34.
NOTES
Jul 16
You can have subway veggie delight with 99% fat free dressing or multigrain veggie sandwich if you eat
outside on this day.Must consume 1 tsp roasted oat bran with water before the meal.
All recipes should be cooked with either zero oil or olive oil or mustard oil or canola oil
Please continue exercise as discussed or suggested
Milk or dairy should be slim or skim or double toned
Salt should be pink Himalayan salt or rock salt
Use stevia drops as sugar substitute
Water intake should be 10-15 glasses daily
Jul 17
Your last meal of the day should be at least 2 hours before your bed time
Jul 19
• Kindly follow the diet as planned above.
• As it is a detox day , so milk and proteins are NOT allowed.
• Water intake should be 12-15 glasses.
• Always consume steamed / cooked vegetables with added digestive herbs.
• Must use pink himalayan salt / black salt for seasoning on salad and vegetable.
• Use very less oil for cooking like mustard / olive oil .
• on this detox day restrict your exercise to 20-30 minutes of normal walk only as body will be in a process of
repair. So relax on this day!
Jul 20
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Can consume Rasgulla today!! If necessary!!(squeeze out the sugar syrup of rasgulla and eat instead of paneer
bhurji)
Paneer used in the diet should be from single toned milk preferably home made.
Jul 21
Jul 22
You have to consume 4-5 medium sized boiled potatoes in whole day.
So boil the potatoes before hand in the morning and keep them handy!!
Jul 23
Your last meal of the day should be atleast 2 hours before your bed time
Date - Jul 16, 20 Thu

Diet Name - Oats Meal Diet - Veg
On Rising
SUGGESTED THERAPY WATER
SUGGESTED OVERNIGHT SOAKED NUTS
Early Morning
GREEN TEA (1 Cup)
(add drops of lemon) or BLACK TEA WITH LEMON WITHOUT SUGAR (1 Cup)

(If not taken earlier)
WHOLE OAT BRAN BISCUIT (2 Biscuit)
BreakFast
OAT MEAL PORRIDGE (1 Bowl)
(Use 1/2 cup oats meal+ 1/2 cup yogurt / curd No sugar. Can use stevia as sugar substitute.)
APPLE (1 Medium (3" Dia))
Mid Morning
PEAR (1 Medium)
(any low glycemic fruit like apple/guava/kiwi/orange)
PLAIN WATER (1 Glass) or LEMON WATER (1 Glass)
Pre Lunch
GREEN SALAD (1 Bowl)
(Use cucumber,onion,tomato,lettuce etc.For dressing use green chutney and lemon)
Lunch
NOTE: After 20 min of lunch have green tea/herbal tea/hot water
OATS POHA WITH ONIONS AND TOMATOES (1 Bowl)

(Use 1 cup rolled oats,add more vegetables like carrot/beans/peas)
GREEK YOGURT PLAIN (1 Bowl)

(Can mix fruits like kiwi+ berries etc and blend to make a flavoured one)
-------------------- OR --------------------
OAT BRAN ROTI (2 Roti/Chapati)

(Mix 3 tsp oat bran+3 tsp oat atta+2 tsp whole wheat flour)= 1-2 medium size roti/chapati)
PUMPKIN SABJI (1 Bowl)

(Can use any low glycemic vegetables like ghiya/tori/zucchini/spinach etc.Use olive oil for cooking.)
Post Lunch
GREEN TEA (1 Cup) or LUKE WARM LEMON WATER (1 Glass)
Evening
(Any low glycemic fruits like kiwi/orange/papaya/pomegranate etc)
LEMON WATER (1 Glass)

(Use pink himalayan salt to taste) or TENDER COCONUT WATER (1 Glass) or PLAIN WATER (1 GLASS)
Pre Dinner
HOMEMADE VEGETABLE SOUP (1 Bowl)
(Use ghiya,carrot,tomato,beans etc) or PLAIN WATER (1 GLASS)
STEAMED VEGETABLE SALAD (1 Bowl)

(Use broccoli,beans,lettuce,onion,tomato,green peas etc.For dressing use mint chutney and lemon)
Dinner

OATS CHEELA (1 Piece)
(Mix oat 3 tsp + 2 tsp oat bran = 1 small cheela. Add vegetables like chopped onion,beans,carrot etc)

(Use ghiya,carrot,beans,spinach,cabbage etc)
Post Dinner
GREEN TEA (1 Cup) or LUKE WARM LEMON WATER (1 Cup)
PAPAYA (1 Cup 1" Pieces)
(After 1-2 hr of Dinner)
Bed Time
SUGGESTED THERAPY POWDER (1 Tsp)
LUKE WARM WATER (0.5 Glass)
Date - Jul 17, 20 Fri

Diet Name - Wheat Bran Diet
On Rising
Early Morning
GREEN TEA WITHOUT SUGAR AND MILK (1 Cup)
(add lemon drops) or BLACK TEA WITHOUT SUGAR AND MILK (1 Cup)
OVERNIGHT SOAKED NUTS

(if not taken earlier) or WHOLE WHEAT BISCUITS (2 Biscuit)
BreakFast
NOTE: After 20 mins consume green tea/herbal tea/hot water/lemon water
PLAIN WATER (1 Cup 8 Fl Oz)
VEGETABLE DALIYA (1 Bowl)

(add beans,capsicum,onion,tomato,carrot + 1 tsp wheat bran)
SLIM CURD (1 Katori)
-------------------- OR --------------------
GRILLED VEGETABLE SANDWICH (1 Sandwich)

(Use multigrain or whole wheat breadadd cucumber,lettuce,tomato,onionFor dressing use hung curd/mint
chutney)
Mid Morning
(any low glycemic fruit 1 serving,e.g-Pear/Guava/Kiwi/Orange)
LEMON WATER WITHOUT SUGAR AND SALT (1 Glass) or TENDER COCONUT WATER (1 Glass)
Pre Lunch
HOMEMADE SLIM BUTTERMILK (1 Glass)
(use slim curd 1/2 bowl+ water + jeera powder 1/2 tsp) or PLAIN WATER (1 Glass)

(use cucumber,lettuce,tomato,onion.For dressing use lemon/mint chutney)
Lunch
GHIYA SABJI (1 Bowl)

(can use any low glycemic vegetable like tori/spinach/parwal etc)
SLIM CURD (0.5 Bowl)

(1 bowl can be taken if no buttermilk was consumed at pre lunch)
WHEAT DALIYA WITH MIXED VEGETABLES (1 Bowl)

(add 1/2 bowl cooked vegetable daliya + 1 tsp wheat bran)
Post Lunch
GREEN TEA (1 Cup)
(add lemon drops) or LUKE WARM WATER (1 Cup 8 Fl Oz) or HERBAL TEA (1 Teacup)
Evening
BHEL (1 Bowl)
(whole wheat bhel-add cucumber+tomato+onion+seasonings+dash of lemon) or WHOLE WHEAT BISCUITS
(2 Biscuit)
TENDER COCONUT WATER (1 Glass) or LEMON WATER WITHOUT SUGAR AND SALT (1 Glass) or
MATCHA TEA (1 Cup)
Pre Dinner
(use beans,bottle gourd,carrot,tomato) or PLAIN WATER (1 Cup 8 Fl Oz)

Dinner
SAME AS LUNCH
(no milk products here,no curd)
-------------------- OR --------------------
SWEET DALIYA (1 Bowl)

(cooked in water + 1 cup Almond milk use stevia as sugar substitute + chopped fruits- 1 cup) or VEGETABLE
DALIYA (1 Bowl)
Post Dinner
GREEN TEA (1 Cup) or LUKE WARM WATER WITH LEMON (1 Glass) or HERBAL TEA (1 Teacup)
(after 1-2 hour of dinner)
Bed Time
LUKEWARM WATER (0.5 Glass)

Date - Jul 18, 20 Sat
Diet Name - Oats Meal Diet - Veg
On Rising
Early Morning
GREEN TEA (1 Cup)
(add drops of lemon) or BLACK TEA WITH LEMON WITHOUT SUGAR (1 Cup)

(If not taken earlier)
WHOLE OAT BRAN BISCUIT (2 Biscuit)
BreakFast
OAT MEAL PORRIDGE (1 Bowl)
(Use 1/2 cup oats meal+ 1/2 cup yogurt / curd No sugar. Can use stevia as sugar substitute.)
Mid Morning
PEAR (1 Medium)
(any low glycemic fruit like apple/guava/kiwi/orange)
Pre Lunch
(Use cucumber,onion,tomato,lettuce etc.For dressing use green chutney and lemon)
Lunch
NOTE: After 20 min of lunch have green tea/herbal tea/hot water
OATS POHA WITH ONIONS AND TOMATOES (1 Bowl)

(Use 1 cup rolled oats,add more vegetables like carrot/beans/peas)
GREEK YOGURT PLAIN (1 Bowl)

(Can mix fruits like kiwi+ berries etc and blend to make a flavoured one)
-------------------- OR --------------------
OAT BRAN ROTI (2 Roti/Chapati)

(Mix 3 tsp oat bran+3 tsp oat atta+2 tsp whole wheat flour)= 1-2 medium size roti/chapati)
PUMPKIN SABJI (1 Bowl)

(Can use any low glycemic vegetables like ghiya/tori/zucchini/spinach etc.Use olive oil for cooking.)
Post Lunch
GREEN TEA (1 Cup) or LUKE WARM LEMON WATER (1 Glass)
Evening
(Any low glycemic fruits like kiwi/orange/papaya/pomegranate etc)

(Use pink himalayan salt to taste) or TENDER COCONUT WATER (1 Glass) or PLAIN WATER (1 GLASS)
Pre Dinner
(Use ghiya,carrot,tomato,beans etc) or PLAIN WATER (1 GLASS)
STEAMED VEGETABLE SALAD (1 Bowl)

(Use broccoli,beans,lettuce,onion,tomato,green peas etc.For dressing use mint chutney and lemon)
Dinner
OATS CHEELA (1 Piece)
(Mix oat 3 tsp + 2 tsp oat bran = 1 small cheela. Add vegetables like chopped onion,beans,carrot etc)

(Use ghiya,carrot,beans,spinach,cabbage etc)
Post Dinner
GREEN TEA (1 Cup) or LUKE WARM LEMON WATER (1 Cup)
(After 1-2 hr of Dinner)
Bed Time
LUKE WARM WATER (0.5 Glass)
Date - Jul 19, 20 Sun

Diet Name - Fruit And Vegetable Detox
Early Morning
SUGGESTED THERAPY WATER (1 Glass)
BreakFast
MIX FRUIT BOWL (1 Bowl)
(Use 3 fruits - Low glycemic like apple/ Guava/ pear/ Pomegranate/ Kiwi/ Papaya)
PLAIN GREEK YOGURT (1 Bowl)

(Optional) or SLIM CURD (1 KATORI)
-------------------- OR --------------------
VEGETABLE JUICE (1 Glass)

(Add carrot -2 + beetroot -1/2+ tomato-1+ mint leaves-handful+ginger-1 inch + pinch of black pepper powder
and pink salt. MUST CONSUME WITH PULP)
Mid Morning
NOTE: Fruits to be consumed if not consumed earlier.
COCONUT CHIA WATER (1 Glass)

(Add 1tsp pre soaked chia seeds) or FRUIT BOWL (1 Bowl)
Pre Lunch

(Can consume 1-2 glasses)

( For Green salad consume grilled or steamed vegetable like carrot ,+ tomato+ onion+ lettuce/ spinach +
cucumber/ Zucchini- )
Lunch
COOKED VEGETABLES (1 Bowl)
(For cooked vegetable you can Consume any low glycemic vegetable like mushroom , green beans etc , must
give south Indian tadka of hing , ginger , garlic curry leaves etc for better digestion.)
-------------------- OR --------------------
SALAD DAYS
(Do customized - no dressing , ask to add digestive herbs) or SALAD FROM HEALTHY OUTLET
Post Lunch
GREEN TEA (1 Cup) or HERBAL TEA or LUKE WARM WATER (1 GLASS)
Evening
FIG (1 Medium (2-1/4" Dia)) or DATE (1 Small Date, Pitted)
APPLE (1 Medium Apple)
(can have any low GI fruits)
-------------------- OR --------------------
CORIANDER MINT JUICE (1 Glass)

(Use handful of mint and coriander leaves , make chutney in a mixer. Now add 2tbsp of this chutney in a glass
and add water to make it 1 glass of juice. Also add pinch of black pepper , black salt and dash of lemon .)
Pre Dinner
PLAIN WATER (2 Glass)
Dinner
VEGETABLE SOUP (1 Bowl)
(For vegetable juice add green beans-2-3 + carrot-1 + zucchini -1/2 cup chopped + tomato-1/2 + basil / tulsi
leaves-2-3 crushed ) )
PAPAYA (1 Bowl)
-------------------- OR --------------------
OIL FREE SPINACH TOMATO SOUP (1 Bowl)

(Add 1 cup chopped spinach + 1 tomato )
COOKED VEGETABLES (1 Bowl)

(Can consume zucchini / Bottle guard/ Tori)
PAPAYA (1 Bowl)
Post Dinner
LUKE WARM WATER (1 Glass)

Date - Jul 20, 20 Mon
Diet Name - Paneer Diet
On Rising
Early Morning

(if not taken earlier)
BreakFast
PANEER SANDWICH (1 Sandwich)

(use multigrain bread or whole wheat bread.Use cucumber,tomatoes,onion,lettuce and 1 slice
paneer(30gms).For Dressing use mint chutney)
Mid Morning
NOTE: Give a gap of 10min between fruit n milk

LEMON WATER WITHOUT SUGAR AND SALT (1 Glass)
Pre Lunch

Lunch

PANEER BHURJI IN OLIVE OIL (1 Bowl)

(use 50-80gm of paneer.use onion, tomato,coriander leaves)
BREAD TOAST (2 Toast) or WHEAT BRAN ROTI (2 ROTI/CHAPATI)
Post Lunch
GREEN TEA (1 Cup)
Evening
SALTED LEMON WATER (1 Glass)
(use pink himalayan salt)

PANEER TIKKA HOMEMADE (2 Piece)
(add grilled bell pepper,onion,tomatoes.)
Pre Dinner

Dinner
PANEER BHURJI (1 Bowl)

(use 100-120gm paneer and add onion,tomato,capsicum)
-------------------- OR --------------------
TOMATO WITH PANEER CURRY (1 Bowl)

(use 100-120gm paneer.Use less oil or zero oil.No breads/roti here)
Post Dinner
(After 1-2 hour of dinner)
Bed Time
Date - Jul 21, 20 Tue

Diet Name - Moong Dal Diet
On Rising
Early Morning
GREEN TEA (1 Cup)
(use lemon drops) or BLACK TEA WITH LEMON WITHOUT SUGAR (1 Cup) or ENGLISH TEA WITH MILK
WITHOUT SUGAR (1 Cup)
BreakFast
NOTE: After 20 mins have green tea/herbal tea/hot water/lemon water
MOONG SPROUTS (1 Katori)

(use green moong dal sprouts, add cucumber,onion,tomato.For dressing use lemon and mint chutney)
-------------------- OR --------------------
BOILED MOONG DAL (2 Bowl)

(add lemon to taste)

ONION CUCUMBER TOMATO SALAD (1 Bowl)
(can use mint chutney)
Mid Morning
TENDER COCONUT WATER (1 Glass) or LEMON WATER (1 Glass) or LUKEWARM WATER (1 Glass) or
GREEN TEA (1 Cup)
(can use any low glycemic fruit like Kiwi/papaya/pear/orange)
Pre Lunch
(use 1/2 bowl slim curd+water+jeera powder) or PLAIN WATER (1 GLASS)

(use cucumber,tomato,onion,lettuce.For dressing use lemon/mint chutney)
Lunch
MOONG CHILKA DAL CHEELA (2 Piece)

(can use green moong dal/yellow moong dal)
MINT CHUTNEY (2 Tablespoon)
SLIM CURD (0.5 Bowl)

(1 bowl slim curd can be taken if no buttermilk was consumed at pre lunch)
TOMATO ONION CAPSICUM SABJI (1 Bowl)

(can use any low glycemic vegetable like ghiya/tori/zucchini/cabbage.Can use steamed/grilled/sauteed cooking
methods)
Post Lunch
GREEN TEA (1 Cup)
(use lemon drops) or HERBAL TEA (1 Teacup) or LUKEWARM WATER (1 Glass)
Evening
ROASTED MOONG JOR NAMKEEN (3 Tablespoon) or APPLE (1 Medium (3" Dia))
TENDER COCONUT WATER (1 Glass) or SALTED LEMON WATER (1 Glass)
Pre Dinner
HOMEMADE VEGETABLE SOUP (1 Bowl) or PLAIN WATER (1 Glass) or LEMON WATER (1 Glass)
(use cucumber,tomato,onion,lettuce.For dressing use lemon and mint chutney)
Dinner
SAME AS LUNCH or SAME AS BREAKFAST
-------------------- OR --------------------
VEGETABLE CLEAR SOUP (1 Bowl)

(use ghiya,carrot,tomato,broccoli etc)
CABBAGE ZUCHHINI SABJI (1 Bowl)

(can use any low glycemic vegetable like capsicum/bottle gourd/spinach etc)

Post Dinner
GREEN TEA (1 Cup)
(add lemon drops) or LUKE WARM WATER (1 CUP)

Bed Time
LUKE WARM WATER (1 Cup)
Date - Jul 22, 20 Wed

Diet Name - Potato Diet
On Rising
Early Morning

BreakFast
VEGETABLE SANDWICH (1 Sandwich)

(Use 1-2 slice multigrain/whole wheat bread.Use cucumber,tomato,onion.Add boiled potatoes if you
wish.Dressing-lemon,mint chutney+chat masala)
Mid Morning
LEMON WATER WITHOUT SUGAR AND SALT (1 Glass) or TENDER COCONUT WATER (1 Glass)
Pre Lunch
LUKEWARM WATER (1 Glass)
Lunch

( use cucumber,lettuce,tomato,onion.For dressing use lemon/mint chutney)
POTATO IN OIL FREE TOMATO CURRY (1 Bowl)

(see recipe)
-------------------- OR --------------------

MIXED VEGETABLE PULAO (1 Bowl)
(use destarched brown rice.Add peas,beans,onion,carrot)
TOMATO GRAVY (1 Bowl)

(use olive oil or no oil)
-------------------- OR --------------------
CHINESE FRIED RICE (1 Bowl)

(Use destarched brown rice.Use beans,carrot,onion,spring onion leaves.Use olive oil and 1 tsp soya sauce.1
tsp vinegar)

(use ghiya,tomato,cabbage,carrot etc)
Post Lunch
GREEN TEA (1 Cup)
Evening
MARIE BISCUIT (2 Piece)
ENGLISH TEA WITH DASH OF MILK (1 Cup)

(use stevia as sugar substitute) or BLACK COFFEE WITHOUT SUGAR (1 Cup)
-------------------- OR --------------------
SALTED LEMON WATER (1 Glass)

(use pink Himalayan pink) or LUKEWARM WATER (1 Glass)
Pre Dinner
Dinner
MIXED VEGETABLE SOUP (1 Bowl)

(add carrot,beans,ghiya,tomato,onion) or VEGETABLE CLEAR SOUP (1 Bowl)
BOILED POTATO CHAAT (1 Bowl)

(use onion,pomegranate,lettuce,cucumber,lemon,mint chutney,chat masala)
-------------------- OR --------------------
BAKED POTATO WEDGES WITHOUT OIL (4 Piece)

(can take 4-6 wedges or as per appetite)
BELL PEPPER SABJI (1 Bowl)

(can use any low glycemic vegetable like zuchhini/ghiya/tori/spinach etc)
Post Dinner
Bed Time

Date - Jul 23, 20 Thu

Diet Name - Besan Diet
On Rising
Early Morning

BreakFast
BESAN CHEELA WITH VEGETABLES (2 Cheela)

(add finely chopped onion,capsicum,coriander leaves.Have 1-2 medium size cheela)
ONION TOMATO SALSA (1 Bowl)

(use olive oil and seasonings)
SLIM CURD (0.5 Katori)

(use 1/4 katori thick slim curd +water = 1/2 katori thin plain curd)
Mid Morning
LEMON WATER WITHOUT SUGAR AND SALT (1 Glass) or TENDER COCONUT WATER (1 Glass) or PLAIN
WATER (1 Glass)
Pre Lunch

Lunch
WHEAT BRAN BESAN ROTI (2 Roti)

(use 30% normal atta+30% wheat bran+40% besan)

CARROT RAITA (1 Bowl)

(use 1/4 bowl slim curd+water+ 1/2 grated carrot+pink himalayan salt.Can use 1/2-1 bowl slim curd if no
buttermilk taken at pre lunch)

Post Lunch
GREEN TEA (1 Cup)
Evening
DHOKLA (2 Piece)
(preferably homemade and without sugar syrup.Can use homemade green chutney) or ROASTED CHANA
(0.5 Bowl)
LEMON WATER (1 Glass) or LUKEWARM WATER (1 Glass)
Pre Dinner

Dinner
SAME AS LUNCH
(no milk products here,no curd/raita)
-------------------- OR --------------------
BESAN CHEELA WITH VEGETABLES (2 Cheela)

(add finely chopped onion,capsicum,coriander leaves.Have 1-2 medium size cheela)
MINT CHUTNEY (2 Tablespoon)
Post Dinner
PAPAYA (1 Plate)
(1 quarter plate after 1-2 hour of Dinner)
Bed Time

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NAME : Rahul Sathyajit (P-179) AGE : 27 WEIGHT : 97.2 BMI : 34.

NUTRI4VERVE contact@nutri4verve.com 8800339577 Powered by - Page 1 of 15

Date - Jul 16, 20 Thu

SUGGESTED OVERNIGHT SOAKED NUTS

NUTRI4VERVE contact@nutri4verve.com 8800339577 Powered by - Page 2 of 15

WHOLE OAT BRAN BISCUIT (2 Biscuit)

APPLE (1 Medium (3" Dia))

PLAIN WATER (1 Glass) or LEMON WATER (1 Glass)

OATS POHA WITH ONIONS AND TOMATOES (1 Bowl)

GREEK YOGURT PLAIN (1 Bowl)

OAT BRAN ROTI (2 Roti/Chapati)

PUMPKIN SABJI (1 Bowl)

LEMON WATER (1 Glass)

STEAMED VEGETABLE SALAD (1 Bowl)

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HOMEMADE VEGETABLE SOUP (1 Bowl)

LUKE WARM WATER (0.5 Glass)

Date - Jul 17, 20 Fri

SUGGESTED OVERNIGHT SOAKED NUTS

OVERNIGHT SOAKED NUTS

PLAIN WATER (1 Cup 8 Fl Oz)

VEGETABLE DALIYA (1 Bowl)

SLIM CURD (1 Katori)

GRILLED VEGETABLE SANDWICH (1 Sandwich)

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GHIYA SABJI (1 Bowl)

SLIM CURD (0.5 Bowl)

WHEAT DALIYA WITH MIXED VEGETABLES (1 Bowl)

GREEN SALAD (1 Bowl)

SWEET DALIYA (1 Bowl)

LUKEWARM WATER (0.5 Glass)

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SUGGESTED OVERNIGHT SOAKED NUTS

SUGGESTED OVERNIGHT SOAKED NUTS

WHOLE OAT BRAN BISCUIT (2 Biscuit)

APPLE (1 Medium (3" Dia))

PLAIN WATER (1 Glass) or LEMON WATER (1 Glass)

OATS POHA WITH ONIONS AND TOMATOES (1 Bowl)

GREEK YOGURT PLAIN (1 Bowl)

OAT BRAN ROTI (2 Roti/Chapati)

PUMPKIN SABJI (1 Bowl)

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STEAMED VEGETABLE SALAD (1 Bowl)

HOMEMADE VEGETABLE SOUP (1 Bowl)

LUKE WARM WATER (0.5 Glass)

Date - Jul 19, 20 Sun

SUGGESTED OVERNIGHT SOAKED NUTS

PLAIN GREEK YOGURT (1 Bowl)

VEGETABLE JUICE (1 Glass)

COCONUT CHIA WATER (1 Glass)

NUTRI4VERVE contact@nutri4verve.com 8800339577 Powered by - Page 7 of 15

GREEN SALAD (1 Bowl)

CORIANDER MINT JUICE (1 Glass)

OIL FREE SPINACH TOMATO SOUP (1 Bowl)

COOKED VEGETABLES (1 Bowl)

LUKE WARM WATER (1 Glass)

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SUGGESTED OVERNIGHT SOAKED NUTS

OVERNIGHT SOAKED NUTS

PANEER SANDWICH (1 Sandwich)

LEMON WATER (1 Glass)

APPLE (1 Medium (3" Dia))