Diet Plan

Morning

In empty stomach
Lemon + honey + cinnamon powder (or)
Gooseberry juice + cinnamon Powder (or)
1 garlic with water ( or)
½ tsp fenugreek + water

Breakfast / Brunch

Millets Dosa
Oats with yogurt + nuts
Oats with Almond milk + nuts
Sprouts salad orange juice
Oats pancake( oats+egg+ banana)
Millets Kichadi ( Foxtail millet or kodo millet with dhal)
Besan Dosa,
Oats Dosa,
Ragi Dosa
Besan Paratha
Millets poha (Ragi flakes, Jowar flakes, Bajra flakes)
Besan +oats roti

Pls make sure nuts and fruits are included.

Snacks ( If hungry)

Green tea
Mixed nuts ( almonds, walnut, groundnuts)
Any seasonal fruit
Salads
Veg soup, dhal soup
Groundnut chikki
Sundal ( pulses, legumes )

Lunch

Destarched Millet Rice / phulkas/ millet rotis

Millet Kichadi with vegetables
More protein ( dhal/ / Rajma/ channa/ green moong)
More fibre ( vegs/ salads)
Low fat buttermilk

Evening : - snack / Dinner suggestions

Green tea
Oats biscuits/ ragi biscuits
Buttermilk,Soup
Pop corn /
Steamed corn / peas
Fruit/ fruit juice
Lemon juice
Just boiled pulses ( Channa, Rajma)

Dhal Dosa
Protein based curry (dhal)
Salads
● Destarch rice and eat. It helps to cut down 40 % total calories
● Use more millets ( ragi/ Bajra. jowar/ foxtail millet, kodo millet for natural weight loss)
● chapathi is not alternative for rice.
● Rice and wheat are same calories
● Include more protein( lentils, pulses, legumes, pulses, eggs, fish. chicken)
● Avoid red meat, oil fried items,chips, murukku)
● Avoid maida based food ( noodles, pasta, bread, buns, pizza)
● Include oats
● Include more fibre( salads, fruits, greens)
● Use only 4 tsp of oil
● Walk minimum 45 mts everyday
● Sleep well
● Dont skip meal
● Avoid sugar, sweets, chocolates