Breakfast: 350 Calories
Lunch: 450 Calories
Evening Snack: 50 Calories
Dinner: 500 Calories
Weekly Diet Chart
Sunday
Breakfast (8:00-8:30AM): Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Buttermilk (1 glass)
Lunch (2:00-2:30PM): Chapatti (2) + Fish(1pc.)
Curry (1/2 cup) + Raita (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Roasted Papad
Dinner (8:00-8:30PM): Chapatti (1) + Mix Veg. (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Monday
Breakfast (8:00-8:30AM): Scrambled Egg (1) + 2 Toast (brown bread)
Mid-Meal (11:00-11:30AM): Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM): Chapatti (2) + Rajma (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Mur-mure Chat
Dinner (8:00-8:30PM): Chapatti (1) + Broad Beans
Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Tuesday
Breakfast (8:00-8:30AM): Veg. Utthappam (1) + Tomato Chutney (1/4 th cup)
Mid-Meal (11:00-11:30AM): 1 Orange
Lunch (2:00-2:30PM): Chapatti (2) + Mix Dal (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Roasted Poha Chat
Dinner (8:00-8:30PM): Chapatti (1) + Fish
Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Wednesday
Breakfast (8:00-8:30AM): Milk n Cornflakes (1 cup) + 5-6 Almonds
Mid-Meal (11:00-11:30AM): Pomegranate (1/2 cup)
Lunch (2:00-2:30PM): Chapatti (2) + Soy bean Curry (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Roasted Chana Chat
Dinner (8:00-8:30PM): Chapatti (1) + Potato n Pumpkin
Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Thursday
Breakfast (8:00-8:30AM): Veg Pulav (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Tender Coconut water (1 glass)
Lunch (2:00-2:30PM): Chapatti (2) + Chana Dal (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Roasted Papad
Dinner (8:00-8:30PM): Chapatti (1) + Carrot n Beetroot
Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Friday
Breakfast (8:00-8:30AM): 2 Idli + Tomato Chutney (1/4 th cup)
Mid-Meal (11:00-11:30AM): Buttermilk (1 glass)
Lunch (2:00-2:30PM): Chapatti (2) + Egg(1)
Curry (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Mur-mure Chat
Dinner (8:00-8:30PM): Chapatti (1) + Baked Lady's Finger (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Saturday
Breakfast (8:00-8:30AM): Methi Chapati (2) + Cucumber Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Watermelon (1/2 cup)
Lunch (2:00-2:30PM): Chapatti (2) + Chicken(2pcs.)
Curry (1/2 cup)
Evening (4:00-4:30PM): Black Tea / Coffee (1 cup) + Aloo Chat
Dinner (8:00-8:30PM): Chapatti (1) + Dum Aloo (1/2 cup) + Salad + Fresh Lime (1/2 cup)
Food Stuff To Limit:
Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
Avoid alcohol
Avoid aerated and artificially sweetened drinks.
Diet Do's And Dont's
Dieting Do's:
Eat Healthy Fat to Lose Weight
Eat 2-3 hours before going to sleep
Make Healthy Swaps
Follow Smart Tips for Dining Out
Dieting Don'ts:
Don't starve yourself
Dont dehydrate yourself
Dont eat if your are not hungry
Dont eat too much saturated fat
Food Items Safe To Have:
Non-starchy fruits and vegetables
Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
Have five or six small meals throughout the day.
Eat a heavy breakfast