KANCHAN BACHWANI

DIETICIAN, FITNESS CONSULTANT, DIABETES EDUCATOR AND LIFESTYLE COACH

Weight Loss Diet (Non-veg)

Early Morning – Soaked Methi seeds Water

(Soak overnight ½ tsp methi in 1 cup water- in the morning – strain and consume)

Breakfast-
5 times a week-
1 Cup Milk (skimmed/cow’s milk- no sugar)
+ 2-3 tbsp Cereal (wheat flakes/muesli/dalia/weetabix/oats)
OR 2-3 Egg white Omlete + 1 Roti (less ghee/oil)
2 times a week-
1 plate Poha/Upma (no sev/potato/nuts) (15gms raw Poha/Rava)
OR 2-3 Idlis/1-2 Plain Dosas/1-2 Plain Uttapam + sambhar + green chutney (15-30gms Raw rice + udad
dal –proportion of rice:udad dal – 3:1)
Mid Morning-1 fruit(avoid Banana/Mango/Chickoo/Seetaphal/Grapes)/chaas/Lemon Water/Coconut
water
Lunch-
1-2 Jowar/Bajra/Ragi Roti- less ghee/oil)
+ Dal/pulse/paneer (made with skimmed/cow’s milk)
( 15 gms raw dal/pulse) (paneer-3-4 pieces- 1 inch piece)
OR 2-3pcs chicken/fish/egg whites (palm size pieces- non fried –onion tomato gravy)
+ Veg (avoid potato/yam) (100-150 gms raw veggies)
+ salad (100-150gms raw veggies)
+ curd (100 gms)
After 20 minutes- Organic Green Tea/Chaas
2 times a week- Brown rice pulao + curd/raita (rice- raw- 15-30gms)
Chicken biryani (Brown rice- less oil- home made) + curd/raita (rice-raw-15-30gms)

4pm- Green Tea + roasted Makhanas(1-2 handful)

6pm- 1 fruit (avoid banana/mango/chickoo/seetaphal/grapes)

OR Bhel (Kurmura- 50gm-100gm + onion + tomato + green chutney)
OR 1-2 Diet Khakra
OR 2-3 Egg Whites

Dinner- Same As Lunch + Soup

Avoid rice at night
Bed time-1 cup Milk-150ml (skimmed/cow’s milk- no sugar)