DEPARMENT OF DIETETICS

WEIGHT LOSS DIET CHART

Time MENU QUANTITY

Early morning lukewarm water + lemon + zeera 2 glass

powder + honey ½ tsp +cinnamon
powder (2 pinch)

Almonds+walnuts
4/2

Apple / 1 slices of bread with peanut

Per workout butter 1

Or

Banana

Post workout protein 1 scoop

Breakfast Sandwich with all green veggies with 2 slices of bread

buttermilk
1 glasse
Or

Sprouts with all green veggies with

1 big bowl
panner (20 gm)
 Midmorning Coconut water/chiya seed/lemon ½tsp
water
/1 glass
Any one fruits

Green salad +sprouts+soya chakes 1 big size plate

Or

Tofu/paneer+green salad 1 bowl/100gm

lunch

1.00 to 2.00pm 2 chapati/Rice+veg+dal+curd

Or 4 idli

Idli +shamber

1cup

After lunch green tea

Evening Green tea/lemon tea 1 cup/1glass

5.30pm Or

Makhane/channe 30gm
 Soup/veg salad with 1 big size plates
papaya/watermelon
Dinner
Or
8.00 pm 1 big bowl
Oats with milk

Or

Daliya with buttermilk

50 gm

Green tea with lemon

After dinner not going to 1 cup

bed
Before work out 1 glass of milk/black
coffee/lemon water/ green tea/apple
Normal walking 20-30
min

(13 glass water/day)

Protein rich food :-legumes – such as chickpeas,lentils,green

peas, soyabeans and kidney beans,tofu many protein-rich
dairyfoods- such as milk,yogurt and cheese,nuts cashews and
amonds ,effs,fish etc…….

Dietician
Supriya gautam