NAME Mr Jitender

AGE 29

HEIGHT 5”4 ft

(WEIGHT) initial 82 Kg

FITNESS GOAL weight loss

Dt.Rahul( Optimistic Diet World )

 DIET PLAN - 1
Early
Date Breakfast Mid morning Lunch mid evening Dinner post dinner
morning

1 glass
jeera water
(soaked half 1 cup green 3 chapati + 2 chapati + 1
1 Cup green
tea + 2 1 bowl bowl ghiya 1 cup
27jan 22 teaspoon
uttapam + mint
1 apple
bhindi veg +
tea + handful
veg + veg green tea /
jeera diet mixture triflla churn
chutney veg salad salad
seeds 1/2
overnight)

1 glass
jeera water
(soaked half 1 cup green 3 chapati + 1 1 Cup green 2 chapati + 1
tea + 1 paneer bowl black tea + handful bowl yellow 1 cup
28th jan 22 teaspoon
sandwich +
2 kiwi
chana curry + roasted moong dal + green tea /
jeera mint chutney veg salad chana veg salad trifalla
seeds churn 1/2
overnight)

1 glass
jeera water 1 cup green
(soaked half 1 medium 1 Cup green
tea + 1 paneer tikka
1 apple plate rice + 1 tea + 10 1 cup
29h jan22 teaspoon beetroot
bowl besan soaked
200 gm + veg
green tea /
jeera stuffed chapati salad trifalla
curry almond
seeds + mint chutney churn 1/2
overnight)
 Early
Date Breakfast Mid morning Lunch mid evening Dinner post dinner
morning

1 glass jeera 1 cup green

water tea + 2 2 chapati + 1
3chapati + 1 1 Cup green
(soaked half sprouts bowl pumpkin 1 cup
30th jan22 cheela +
2 apple bowl mix veg + tea + handful
veg + veg green tea /
teaspoon veg salad roasted chana
jeera seeds mint salad trifalla
overnight) chutney churn 1/2
spoon

1 glass jeera 1 cup green

tea + 1
water 3chapati + 1 bowl mix veg
beetroot 1 Cup green
(soaked half 1 bowl methi soup + 2 1 cup
31th jan 22 stuffed 2 oranges
bhuji + veg
tea + soaked
brown bread + green tea /
teaspoon chapati + almond 10
jeera seeds salad veg salad trifalla
mint churn 1/2
overnight) chutney

1 glass jeera
water
1 cup green 3 chapati + 1 1 Cup green 2 chapati + 1
(soaked half 1 cup
1 feb22 tea + 1 bowl 2 kiwi bowl mix dal + tea + handful bowl tori veg
green tea /
teaspoon veg poha veg salad roasted chana + veg salad /
jeera seeds triifalla
veg churn 1/2
overnight) salad(brocalli
+tomato+
corn)
 Early
Date Breakfast Mid morning Lunch mid evening Dinner post dinner
morning

1 glass jeera
1 Cup green
water 3 chapati + 2 chapati + 1
1 cup tea + 1 tea + handful
(soaked half 1 bowl gobhi bowl paneer 1 cup
2th feb 22 bowl suji 2 oranges
veg + veg
roasted
bhurji + veg green tea /
teaspoon upma makhana
jeera seeds salad salad trifalla
churn
overnight)
1/2spoon
 Don’t
Forget

1. 5-6 liters of water in a day.

2. if you feel hungry consume makhana,green tea ,fruits ,detox water ,flax seeds etc .
3. avoid consuming sugar .
4. Reduce the intake of fruits like mango,grapes,cheeko,banana.
5. for reducing fat consume flax seeds.
6. have seeds like sesame seeds ,chia seeds ,flax seeds (fat reduction ).
7. roti making = 2 bowl flour +1 bowl ragi flour/ bajra/jowar/chana flour.
8. if consume something else other than this diet let dietician know about it .
9. exercises
1. sqauts 15mins
2 crunches 15mins
3 plank 15

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Initial weight
Progress
82kg

1 week

2 week

3 week

4 week

5 week