diet plan

14th Sep

OATS (30% OAT BRAN + 70% NORMAL ATTA)

Breakfast Tea/Coffee/Milk + Oat Bread Sandwich + Green Chutney Or

Oat Porridge (White Oats) With Milk Or Veggies

Mid Morning Fruits/Lime Juice/Soup

Lunch 2-3 Oat Bran Chapatti + Veg + Salad + Curd

(No Potato/Paneer/Dal/ Rajma / Kalachana /Non Veg)

Evening Tea Tea/ Coffee + Roasted Cookies/ Fruits/Marie biscuits

Dinner 1-2 oat rotis+ Vegetables + Salad /Salted or sweet Oat Porridge (No Curd)

15th Sep









16th Sep

YELLOW MOONG DAL

Breakfast Tea/Coffee + Yellow Moong Dal Cheela (Moong Dal To Be Soaked In

Water Overnight)+ Green Chutney+ Fruits

Mid Morning Fruits/Lime Juice/ Vegetable Soup

Lunch Yellow Moong Dal Cheela (2)/ Moong Dal Cooked (2 Katori)/ Moong

Dal Chaat + Veg + Raita/ Buttermilk+Salad

Evening Tea Fruits/Tea/Roasted Moong (1/4 Katori)

Dinner Cooked Dal (1 Katori)/ Y.Moong Dal Cheela (1) + Veg + Salad (No Curd)

17th Sep









25th Sept

GREEN MOONG DAL

Breakfast Tea/Coffee + Green Moong Dal Cheela (Moong Dal To Be Soaked In



Lunch Green Moong Dal Cheela (2)/ Moong Dal Cooked (2 Katori)/ Moong



Dinner Cooked Dal (1 Katori)/Green Moong Dal Cheela(1)+Veg+Salad (No Curd)

26th Sept









27th Sept

LOBIA DAL

Breakfast Tea/Coffee + Lobia Cheela (Dal To Be Soaked In Water

Overnight) Green Chutney+ Fruits


Lunch Lobia Cheela (2)/ Lobia Cooked (2 Katori) + Veg + Raita/

Buttermilk+Salad

Evening Tea Fruits + Tea

Dinner Cooked Lobia (1 Katori)/ Lobia Cheela (1) + Vegetables + Salad

(No Curd)

28th SeptAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)

Breakfast Bran Roti with Ajwain + Curd

Mid Morning Fruits/Lime Juice/Vegetable Soup

Lunch Bran Roti with Ajwain + Ghia veg

Evening Tea Fruits / Lime Juice / Tea /Coffee+Roasted Wheat/Marie lite biscuit

Dinner Bran Roti with Ajwain + Ghia veg

29th Sept

GREEN MOONG DAL




Lunch green Moong Dal Cheela (2)/ Moong Dal Cooked (2 Katori)/ Moong



Dinner Cooked Dal (1 Katori)/ G.Moong Dal Cheela (1) + Veg + Salad (No Curd

30th Sept









1st Oct

B/F: Oat bran roti +Veg

M/M: fruits

Lunch: oat bran roti+Veg+salad+Curd

Eve:tea+2 marie biscuits

Dinner: Besan cheela+Veg+salad

2nd Oct B/F:Brown bread sandwich with veggies Milk/tea/coffee

M/M: fruits

Lunch: Oat bran roti+Veg+salad+curd

Eve:tea+2 marie biscuits

Dinner: Yellow moong dal cheela+Veg+salad

3rd Oct

B/F: Brown bread Toast+tea M/M; Fruits Lun: Cooked kalachana+veg+salad+curd Eve: Fruits+tea+2marie biscuits Dinner:Veg porridge/Wheat bran roti+veg+salad

4th Oct B/F: Green moong dal cheela+mint chutney+tea M/M: Fruits Lunch:Green moong dal cheela+veg+salad+curd

Eve: Fruits+tea+2marie biscuits Dinner: Oat bran roti+veg+salad

Navratra PlanDAY 1FRUITS+MILK B'fast Fruits + MilkLunch Fruits + MilkEvening Tea Fruits + MilkDinner Fruits + Milk DAY 2 POTATO PLAN B'fast Fruits + MilkLunch Potatoes + Vegetables + Salad Evening Tea Fruits + MilkDinner Potatoes + Vegetables + Salad DAY 3 PANEER PLAN B'fast Fruits + MilkLunch Paneer + Vegetables + SaladEvening Tea Fruits + MilkDinner Paneer + Vegetables + Salad DAY 4 SAMAK RICE B'fast Fruits + MilkLunch Samak Rice + Vegetables + SaladEvening Tea Fruits + MilkDinner Samak Rice + Vegetables + Salad

DAY 5 PANEER PLAN B'fast Fruits + MilkLunch Paneer + Vegetables + SaladEvening Tea Fruits + MilkDinner Paneer + Vegetables + Salad DAY 6 KUTTU PLAN B'fast Fruits + MilkLunch Kuttu Rotis + Vegetables + SaladEvening Tea Fruits + MilkDinner Kuttu Rotis + Vegetables + Salad DAY 7 PANEER PLAN B'fast Fruits + MilkLunch Paneer + Vegetables + SaladEvening Tea Fruits + MilkDinner Paneer + Vegetables + Salad

16th Oct

EM: Luke warm- 1 glass water

BF: Poha with veggies +Milk+tea/coffee

MM: veg soup

Lun: Rice+kadhi+Salad+Veg

Eve: Fruits+tea+2marie biscuits

Dinner: Besan cheela+Veg+salad

17th Oct

EM:Luke warm - 1 glass water

BF: Soya upma with veggies+tea/Milk

M/M; Fruits

Lun: Soya roti+veg+salad+curd


Dinner:Soya upma+veg

18th Oct

E.M Luke warm water-1 glass

B.F- Veg porridge/Milk porridge+Milk+tea/coffee+Milk

M.M- Fruits

Lunch Oat bran roti+Veg+Curd

Ev- Grape fruit/tea/coffee/veg soup

Dinner- Ajwaine roti+ghia veg

19th OctAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)



Lunch Bran Roti with Ajwain + ghia raita+ghia vegetable (rock salt)


Dinner Bran Roti with Ajwain + Ghia veg( rock salt)

20th Oct

POTATO + PANEER

Breakfast Brown Bread sandwich with veggies+Tea/ Coffee / Milk

Mid Morning Fruits/Tea/Soup

Lunch Potato Boiled/ chaat/cutlets +Matar Paneer / Palak Paneer / Paneer

Kabab( Only Roasted No Gravy) +Vegetables +Salad

Evening Tea Fruits + Tea/Coffee

Dinner Paneer bhujri+Veg+salad + Salad

21st Oct

PORRIDGE PLAN

Breakfast Fruits + milk / brown bread sandwich + green chutney + tea / Coffee

Lunch Vegetable porridge+Veg+curd

Evening Tea Fruits + Tea/ Coffee

Dinner Porridge + milk / vegetables

22nd Oct

E.M Luke warm water- 1glass

B.F- Gobhi stuffed roti+Curd + Tea/Coffee/Milk

M.M- Fruits

Lunch- 2 roti Oat bran roti+Veg +Salad

Ev- Fruits

Dinner- Fruit chat+Milk

23rd Oct

E.M Luke warm water- 1 glass

B.F- Suji upma+ tea/coffee/milk

M.M- Fruits

Lunch Oat Bran Roti+Atrhar dal+ Veg + Raita + Salad

Ev- Tea/Coffee/Veg Soup+Biscuits/Rusk

Dinner- Brown bread toast+Milk+Fruits

24th Oct


B.F- Veg porridge+ Milk + tea/coffee/milk

M.M- Fruits/Veg soup

Lunch Oat bran roti+Pink Masoor Dal+ Veg + Salad + Raita

Ev- Fruit chat

Dinner- Milk porridge+Fruits

25th Oct

E.M Luke warm water- 1glass

B.F- Potato sandwich with green chutney + Tea/Coffee/Milk

M.M- Fruits

Lunch- Yellow moong dal cheela+Veg +Salad

Ev- Fruits/Brown bread sandwich with veggies

Dinner- Brown bread toast+Milk

26th Oct

E.M Luke warm water- 1 glass

B.F- Onion stuffed roti+Veg+ tea/coffee/milk

M.M- Fruits chat

Lunch Oat Bran roti+ Veg + Raita + Salad

Ev- Tea/Coffee/Veg Soup+Biscuits/Rusk+Fruits

Dinner- Brown bread sandwich with veggies+Veg

27th Oct


B.F- Veg porridge+ Milk + tea/coffee/milk

M.M- Fruits/Veg soup

Lunch Boiled kalachana chat+ Veg + Salad + Raita

Ev- Fruit chat/Brown bread toast+Milk

Dinner- Veg porridge+Veg

28th OctAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)



Lunch Bran Roti with Ajwain + Ghia veg+Ghia raita



29th Oct

POHA+Y.MOONG

Breakfast Tea/Coffee + Poha/Moong Dal Cheela/Chaat/Cutlets + Fruits


Lunch Yellow Moong Dal Cheela+ Vegetables + Raita/ Buttermilk+Salad

Evening Tea Fruits/Tea/Roasted Moong(1/4 Katori)

Dinner Brown bread Toast+Milk+Fruits

30th Oct








Dinner Salted or sweet Oat Porridge

31st Oct

DHOKHLA PLAN

In this plan u have to take dhokla ( 500 gms ) in one complete day .

Breakfast 100 gms dhokla + green chutney + tea/ coffee

Lunch 200 gms dhokla + veg + salad

Evening Tea Roasted chana / fruits + tea / coffee

Dinner 200 gms dhokla + vegetables + salad

1st Nov









2nd Nov

PANEER (250g ) – SKIMMED/TONED MILK

Breakfast Tea/Coffee + 50 Gms. Paneer Pieces Prepared With Vegetables

Mid Morning Fruits/Tea

Lunch 150 Gms. Of Paneer In Form Of Paneer Tikka

/Veg/Grilled/Kadai Paneer/Palak Paneer/Paneer Kabab.

(Only Roasted No Gravy) +Veg +Salad

Evening Tea Fruits/Tea/Coffee

Dinner Same As Lunch But Smaller Portion

3rd Nov

SANDWICH PLAN

Breakfast Porridge/ Toast/ Sandwich + Milk Or Veggies

Lunch 2-3 Brown Bread Sandwiches+ Veg + Salad + Curd

Evening Tea Tea/ Coffee + Wheat Jor / Fruits/marie lite biscuit

Dinner Porridge/sandwich+veg+salad

4th NovFree Day

5th NovFree Day- Happy Diwali

6th NovAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain + Rock salt)

B.F Bran Roti with Ajwain + Curd

MM Fruits/Lime Juice/Vegetable Soup

Lunch Bran Roti with Ajwain + Curd

Eve Fruits

Dinner Bran Roti with Ajwain + Curd

Note: Do not have vegetables, salad and salt with this plan.

7th Nov

MUESLI+KALA CHANA PLAN

B.F Wheat flakes with Milk + Tea / Coffee

MM Fruits

Lunch Kalachana Cooked (1-2 Katori) + Veg + Salad + Curd (No Chappati)

Eve Tea / Coffee + Roasted Chana

Dinner Fruit+Milk

8th Nov

BRAN + PANEER

B.F Poha + Tea / Coffee

Lunch Oat bran roti+Paneer veg+ Veg + Salad

Eve Fruits / Rice Murmura + Tea / Coffee

Dinner Paneer bhujri + Vegetables + Salad

9th Nov

GREEN MOONG DAL

B.F Tea/Coffee + Green Moong Dal Cheela (Moong Dal to Be Soaked In

Water Overnight) + Green Chutney

M.M Fruits

Lunch Green Moong Dal Cheela (2) + Veg + Raita/ Buttermilk+Salad

Eve Fruits/Tea/Roasted Moong (1/4 Katori)

Dinner Cooked Dal (1 Katori)+Veg+Salad (No Curd)

10th Nov


B.F Tea/Coffee/Milk +Oat Porridge (White Oats) With Milk Or Veggies

Mid Morning Fruits

Lunch 2 Oat Bran Chapatti + Veg + Salad + Curd

Evening Tea Tea / Coffee + Roasted Cookies/ Fruits/Marie biscuits

Dinner 1-2 Oat Bran Chapatti+ Vegetables + Salad /Salted or sweet Oat Porridge (No Curd)

11th Nov

SALAD

B.F Fruit chat+ Tea / Coffee/Milk

Lunch Boiled sprouts chat+ Veg + Curd

Eve Fruits / Rice Murmura + Tea / Coffee

Dinner Boiled potato chat + Fruits

12th Nov

CORN PLAN

Breakfast Boiled corn salad+Fruits/tea/coffee/Milk

Mid Morning Fruits/Lime Juice

Lunch Corn roti + Veg + Salad+ Curd/boiled corn salad+Veg+salad

Evening Tea Fruits /Tea/Coffee/Lemonade/Clear Veg Soup

Dinner Boiled corn salad+Fruits

13th Nov

RAJMA PLAN

Breakfast Rajma salad/Brown bread sandwich with green chutney+ Tea / Coffee/Milk

Lunch Cooked rajma+Oat bran roti+ Veg + Salad + Curd (No Chappati)

Evening Tea Tea / Coffee + Roasted Chana

Dinner Cooked Vegetables + Salad

14th Nov

SANDWICH

Breakfast Tea/Coffee + Milk porridge

Mid Morning Fruits/Lime Juice/Tea

Lunch Brown bread sandwich with veggies+Curd

Evening Tea Fruits / Tea / Coffee

Dinner Brown bread sandwich with veggies

15th Nov








Dinner Salted or sweet Oat Porridge (No Curd)

18th NovAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)

Breakfast Brown bread sandwich with vegetable+tea/coffee


Lunch Bran Roti with Ajwain + Ghia raita+Ghia veg


Dinner Yellow moong dal cheela+Veg+salad

Note: Do not have vegetables, salad and salt with this plan.

19th Nov

OAT+PANEER

Breakfast Tea/Coffee+ Paneer sandwich+ Green Chutney


Lunch oat bran roti+Veg+salad

Evening Tea Fruits / Tea / Coffee +Roasted Channa (1/4 Katori)

Dinner Paneer bhujri+Veg+salad

20th Nov

PORRIDGE PLAN


Lunch Green moong dal cheela+Veg+salad



TRAVELLING PLAN

Breakfast :

Fruits & milk or

Tea / coffee + brown bread sandwich + green chutney or

Tea / coffee + egg omlette or

Tea / coffee / milk + wheat flakes

Midmorning: fruits / tea / coffee /lime juice / clear soups + 1-2 bisc.

Lunch: (try to have carbs for lunch)

Normal wheat roti. / Rice (not fried) / sandwich (brown bread) / whole wheat noodles/ whole wheat /pastas / onion or plain dosa / idli (no sambhar, no coconut chutney) + veg + salad

Dal / paneer / tofu / soya / non-veg + veg + salad (no curd) + clear chicken soup

try to have either carbs only or proteins only for dinner or in unavoidablecircumstances have a combination for lunch only not for dinner.

Evening: fruits / tea / coffee / limejuice / clear soup

Dinner: (stick to proteins only, no carbs, no combinations)

Paneer / dal / tofu /

non-veg(no gravy preparation but roasted/baked/grilled) + Veg + salad.

After Dinner: fruits

NOTE-

Try & stick to carbohydrates for lunch and proteins for dinner.

Take early dinners with little salt.

If possible take lukewarm water after dinners.

EATING OUT TIPS

Take mini meals before leaving.

Take 1 spoon wheat bran + 1 glass lukewarm water before leaving.

Prefer protein options in your eating out ( paneer tikka, paneer sandwich, Sponge

rasgulla, dhokla, paneer bujia etc.).

Refrain from fried preparations.

In case of Non-Veg go for roasted, grilled or steamed preparations.

Prefer regular tawa roti or tandoor roti or brown bread preparations.

If nothing is available, prefer vegetable/fruit preparations like salad, baked veggies,

boiled veggies etc.

In Chinese, prefer whole wheat noodles/pasta with lots of vegetables.

After coming have 1 glass of lukewarm water.

21st Nov

WHEAT BRAN (30% WHEAT BRAN + 70% NORMAL ATTA)

Breakfast Tea/Coffee/Milk + Brown Bread Sandwich + Green Chutney Or

Milk Porridge (White Oats) With Milk Or Veggies


Lunch 2-3 Wheat Bran Chapatti + Veg + Salad + Curd



Dinner 1-2 Wheat rotis+ Vegetables + Salad /Salted or sweet Oat Porridge (No Curd)

22nd Nov

WHEAT (30% WHEAT BRAN + 70% NORMAL ATTA)








23rd NovAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)



Lunch Bran Roti with Ajwain + Ghia raita+Ghia veg



23rd Nov

SOYA

Breakfast Sandwich/Soya Upma/Soya Bean chaat/Soya nuggets chaat + tea/coffee

Mid Morning Soya puffs/fruit chaat

Lunch 2-3 soya roti (1/3 soy atta+1/3 bran+1/3 normal atta)+veg+salad

Evening Tea Similar to mid morning

Dinner 1-2 soya roti+veg+salad / soya nuggets / soybean chaat+veg+salad

24th Nov

PORRIDGE PLAN


Lunch Porridge + milk / vegetables



25th Nov









26th Nov

KALA CHANA PLAN

Breakfast Brown bread sandwich with veggies+ Tea / Coffee/Milk

Lunch Boiled Kala Chana Chat (1-2 Katori) + Veg + Salad + Curd (No Chappati)


Dinner Vegetables + Salad/Brown bread sandwich with veggies+Fruits

27th Nov

OATS +GREEN MOONG DAL







Dinner Cooked green moong dal+Veg+salad

28th Nov

STEAMED VEGETALES AND SOUP DIET

Breakfast Fruits + Milk/Brown bread sandwich with veggies

Lunch Veg Soup + Steamed Vegetables+ Veg salad

Evening Tea Fruits/Brown bread sandwich with veggies

Dinner Steamed Vegetables+Veg soup

29th Nov

YELLOW MOONG DAL

Breakfast Tea/Coffee + Yellow Moong Dal Cheela (Moong Dal To Be Soaked In



Lunch Yellow Moong Dal Cheela (2)/ Moong Dal Cooked (2 Katori)/ Moong



Dinner Cooked Dal (1 Katori) + Veg + Salad (No Curd)

30th Nov









1st DecAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)






2nd Dec

POHA+GREEN MOONG DAL

Breakfast Poha + tea/coffee

Mid Morning Fruits/Lime water/Veg soup

Lunch Poha+Veg+salad

Evening Tea Similar to mid morning

Dinner Cooked green moong dal(1 katori)+Veg+salad

3rd Dec









4th Dec

BRAN + PANEER

Breakfast Paneer Sandwich / Porridge / Paneer Stuffed Bran

Rotis / Wheat Flakes +Tea/ Coffee / Milk

Mid Morning Fruits/Tea/Soup

Lunch 1-2 Bran Rotis +Matar Paneer / Palak Paneer / Paneer

Kabab( Only Roasted No Gravy) +Vegetables +Salad

Evening Tea Fruits + Tea/Coffee

Dinner Paneer Kabab / Palak Paneer / Paneer Salad + Salad

5th Dec









6th Dec

BESAN

Breakfast Tea/Coffee + Besan Cheela (1-2) / Dhokla (100 Gm) + Green Chutney


Lunch 1-2 Missi Roti(1/3 Atta + 1/3 Bran + 1/3 Besan) /Besan chila+ Vegetables +

Salad(No Potato/Paneer/Dal/Rajamh/Kalachanna/Rice/Non Veg)

Evening Tea Fruits / Tea / Coffee +Roasted Channa (1/4 Katori)

Dinner Missi Roti (1-2)/Besan chila + Veg + Salad (No Curd)

7th Dec

POHA+Y.MOONG

Breakfast Tea/Coffee + Poha/Moong Dal Cheela/Chaat/Cutlets + Fruits


Lunch Poha + Moong Dal Cooked + Vegetables + Raita/ Buttermilk+Salad

Evening Tea Fruits/Tea/Roasted Moong(1/4 Katori)

Dinner Cooked Dal(1 Katori) + Vegetables + Salad (No Curd)

8th Dec

POTATO PLAN

Breakfast 1-2 Potato sandwich with Green chutney with Tea/Coffee

Mid Morning Fruits/Lime Juice

Lunch Potato stuffed Bran roti + Veg + Salad+ Curd

Evening Tea Fruits /Tea/Coffee/Lemonade/Clear Veg Soup

Dinner 2-3 Potato (Boiled Chat) + Veg + Salad

9th Dec

PANEER (250g ) – SKIMMED/TONED MILK

Breakfast Tea/Coffee + Paneer sandwich with Green chutney

Mid Morning Fruits/Tea/ veg soup

Lunch Bran roti+Paneer veg+salad

Evening Tea Fruits/Tea/Coffee+ Paneer sandwich+green chutney

Dinner Paneer bhujri+Veg+salad

10th Dec

PORRIDGE PLAN

Breakfast Fruits + milk / Wheat daliya+veg + tea / Coffee

Lunch Vegetable daliya+veg+salad+curd

Evening Tea Fruits + Tea/ Coffee/ 2 nutri choice biscuits

Dinner Porridge + milk / vegetables+fruits

11th Dec

POHA+BESAN

Breakfast Tea/Coffee+ Poha

Mid Morning Fruits

Lunch Poha+Veg+salad

Evening Tea Fruits /Tea/Coffee+Marie Biscuits

Dinner Besan cheela+Veg+salad

12th DecAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)






13th Dec

KALA CHANA PLAN

Breakfast Boiled kalachana chat+ Tea / Coffee

Lunch Kala Chana Cooked (1-2 Katori) + Veg + Salad + Curd (No Chappati)


Dinner Vegetables + Salad

14th Dec








Dinner Salted or sweet Oat Porridge (No Curd)

15th Dec


BF: Besan cheela+tea/coffee

MM: veg soup

Lun: Oat bran roti+Veg+salad+Curd


Dinner:Toast+Milk+Fruits

16th Dec


BF: Poha+Tea/coffee

M/M; Fruits

Lun:Poha+Veg+salad


Dinner: Fruits+Milk/Milk daliya

17th Dec


B.F- Soya upma+tea/coffee

M.M- Fruits

Lunch Bran roti stuffed with Gobhi+veg+ Salad+Curd


Dinner- Wheat flakes+Milk

18th Dec









19th Dec

GREEN MOONG DAL




Lunch Green Moong Dal Cheela (2)/ Moong Dal Cooked (2 Katori)/ Moong



Dinner Cooked Dal (1 Katori)/Green Moong Dal Cheela(1)+Veg+Salad (No Curd)

20th DecAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)





Dinner Bran Roti with Ajwain + Ghia veg (rocksalt)

21st Dec









21st Dec


BF: Besan cheela+tea/coffee

MM: veg soup

Lun: Wheat bran roti+Veg+salad+Curd


Dinner:Toast+Milk+Fruits

22nd Dec


BF: Poha+Tea/coffee

M/M; Fruits

Lun:Poha+Veg+salad


Dinner: Milk daliya

23rd Dec


B.F- Paneer sandwich +green chutney +tea/coffee

M.M- Fruits

Lunch Paneer bhujri+veg+ Salad+Curd


Dinner- Brown bread sandwich with veggies+fruits (rock salt)

24th Dec


BF: Porridge+Milk+tea/coffee

MM: veg soup

Lun: Wheat bran roti+Veg+salad+Curd


Dinner: Green moong dal cooked+Veg+salad

25th Dec


BF: Brown bread sandwich with veggies+Tea/coffee

M/M; Fruits

Lunch: Rice+Arhar dal cooked+Veg+salad


Dinner: Brown bread sandwich with veggies (rocksalt)

26th Dec


B.F- Porridge+Milk/Veg+tea/coffee

M.M- Fruits

Lunch Ajwaine roti+Ghia veg+ Ghia raita


Dinner- Milk porridge+Fruits

27th Dec


BF: Poha+tea/coffee

MM: veg soup

Lun: Yellow moong dal cheela+Veg+salad+Curd


Dinner: Wheat bran roti+Veg

28th Jan


BF: Brown bread sandwich with veggies+Tea/coffee

M/M; Fruits

Lun:Wheat bran roti+Veg+salad


Dinner: Fruits+Milk/Milk daliya

30th Dec


B.F- Upma+tea/coffee

M.M- Fruits

Lunch Bran roti stuffed with Ghia+veg+ Salad+Curd


Dinner- Wheat flakes+Milk

30th Dec

OATS BRAN (30% BRAN + 70% NORMAL ATTA)

Breakfast Tea/Coffee/Milk + Brown Bread Sandwich + Green Chutney Or

Porridge With Milk Or Veggies


Lunch 2-3 Bran Chapatti + Veg + Salad + Curd



Dinner 1-2 rotis+ Vegetables + Salad /Salted or sweet Oat Porridge (No Curd)

31st Dec

PANEER

Breakfast Brown bread sandwich with veggies+ Tea/Coffee/Milk


Lunch Paneer bhujri +veg+salad

Evening Tea Fruits/Tea/Marie Lite Biscuit

Dinner Bran roti+Veg+salad

1st JanFREE DAY

2nd JanAJWAIN ROTI PLAN (50% Bran + 50% Normal atta + 1/2 Tsp Ajwain+1/2 black pepper + Rock salt)



Lunch Bran Roti with Ajwain + Ghia Veg+Ghia Raita


Dinner Bran Roti with Ajwain + Ghia Veg

3rd Jan

SANDWICH PLAN

Breakfast Porridge/ Toast/ Sandwich + Milk Or Veggies

Lunch 2-3 Brown Bread Sandwiches+ Veg + Salad + Curd

Evening Tea Tea/ Coffee + Wheat Jor / Fruits/marie lite biscuit

Dinner Porridge/sandwich+veg+salad

diet plan

Documents

salad fruits

oat bran roti

fruits lunch

milk fruits

oat rotis

oat bran chapatti

evening tea tea coffee

salad day