DIET CHART

Early Morning ( as soon as you wake up ) 7:00pm :- Detox your body with stomach cleaner like as:
  • 1 glass of warm lemon water ( 5-7 drops of lemon ).
  • OR
  • 1 glass of Aloe vera juice ( mix 1-2 tablespoon Aloe vera juice into a glass of water ).
  • OR
  • 1 glass of coconut water.
  • OR
  • 1 glass of methi water
  • OR
  • 1 glass of Amla juice. ( mix 2-4 tablespoon Amla juice into a glass of water ).
  • OR
  • 1 glass of warm water with 1 tablespoon Honey.
  • OR
  • Green Tea without sugar.
  • Breakfast ( with in half an hour of waking up ) 8:00am
  • Skimmed milk with ½ tsp Brown sugar ( 1 glass ).
  • OR
  • Whole green moong chilla with mint and dhania chutney.
  • A glass of Buttermilk.
  • OR
  • 2 tomatoes, a bowl of boiled red kidney beans seasoned with salt, pepper and lemon.
  • 1 cup of tea with ½ tsp brown sugar.
  • OR
  • Home made 2 rava idlis with sambhar (no coconut chutney).
  • Green Tea without Sugar.
  • OR
  • 1 Oats dosa with dhania chutney.
  • 1 glass of buttermilk.
  • OR
  • Besan chilla ( cooked by olive oil or mustard oil ) (1 piece).
  • Chaas made with 1/3 cup low fat curd ( add fresh dhania, rock salt and jeera powder. )
  • OR
  • 1 Suji/Rava Dosa with tomato and dhania chutney.
  • 1 cup of tea with 2 marie biscuits.
  • Mid -Morning (three hrs after breakfast) 11:00am
  • 1 pear, 1 cup sliced pineapple.
  • OR
  • 1 cup mixed fruits ( use fruits with higher fibre- apple,pineapple,watermelon,grapes,guava,pear, papaya, oranges)add chaat masala + a pinch of rock salt.
  • OR
  • 1 bowl of cucumber.
  • OR
  • 5 almonds
  • OR
  • Handful of fresh or frozen berries or 1 cup of carrot.
  • OR
  • 1 bowl of water melon or Papaya.
  • Lunch (around 1-2 pm)
  • start your lunch with a bowl of salad+one roti ( without ghee )with bowl of vegetables ( cooked by olive oil)+half bowl of brown rice +1/2 bowl of dal.
  • OR
  • 1 cup mixed fruits ( use fruits with higher fibre- apple,pineapple,watermelon,grapes,guava,pear, papaya, oranges ) add chaat masala + a pinch of rock salt.
  • OR
  • 1 bowl of sambhar with steamed Rice.
  • OR
  • 1 bowl of vegetables soup made with cabbage, carrot ,tomatoes and onions.
  • Post Lunch ( one hour after lunch )
  • 1 glass of buttermilk
  • OR
  • 2 piece of watermelon.
  • Evening Snacks ( three hours post lunch )
  • 1 cup of green tea+Popcorn ( 1 small bowl ).
  • OR
  • A handful of Nuts.
  • OR
  • Apple shake made with 1 apple and 1 glass of milk.
  • OR
  • Sprouts salad with onions,lemon juice,pepper and a pinch of salt.
  • OR
  • 1 cup filter coffee with 2 wheat rusk.
  • OR
  • Home made bhel
    1. 1 cup murmura
      ½ cup roasted chana.
      ¼ cup plain roasted peanuts.
      ¼ cup mixed tomato + onion + dhania.
      Green chutney made from pudina and dhania.
    Dinner ( 2-3 hrs post evening snacks )
  • 1 chapattis with a bowl of salad ( tomato, cucumber, carrot, onion, radish, cabbage ) + 1/2bowl of vegetables ( cooked by olive oil or mustard oil ) + half bowl of brown rice+1/2 bowl of dal+1/2 bowl of curd.
  • OR
  • Light curry made from Soya chunks/ vegetable soup.
  • Cucumber salad and tomato made from 1 cucumber and 2 tomatoes.
  • OR
  • Veg khicdi or daliya (1 medium bowl).Veg raita (1 small bowl). Mix veg salad ( 1bowl ) ( cabbage, carrot, beetroots,tomatoes, radish, cucumber, capsicum ).
  • OR
  • 1 bowl of soup or bowl of salad Grilled paneer ( 40-50gm ) 1 bowl of vegetables.
  • OR
  • 1 bowl of rasam with lentil pancakes
  • 1 bowl of curd.
  • Post Dinner ( half- one hour before going to bed )
  • 1 bowl of papaya.
  • Early Morning ( 7 AM )
  • A glass of lukewarm water with lemon
  • A cup of tea with skim milk, no sugar and 2 biscuits
  • Breakfast ( 8 am )
  • 2 Slices of brown bread + 2 hard boiled eggs.
  • OR
  • 1 Slice of brown bread + 2 scrambled egg + 1 cup skimmed milk without sugar.
  • Mid Morning Snack ( 10:30 am )
  • A banana or 20 Grapes or ½ cup melon or fistful of almonds or walnuts
  • Lunch ( 1 pm )
  • 1 cup of brown rice (200 grams) + ½ cup mixed vegetables + 100 grams of chicken (boiled or stir fried in olive oil) + 1 bowl vegetable salad.
  • Evening ( 4 pm )
  • Butter Milk 1 glass or 1 cup
  • Dinner ( 8 pm )
  • 1 Chappati or Roti + ½ cup of Lentils dal + 50 grams of fish (rich in omega 3 fatty acids) + 1 bowl of raitha.