DIET PLAN FOR HEALTHY WEIGHT CARE
Click on your preferred diet plan
North Indian South Indian
Veg Non-Veg Veg Non-Veg
Diet Plan
General instructions for weight loss:
1. Follow a balanced diet regularly, which includes 2-3 servings of vegetables, any 1 fruit per day.
2. Mix your meals with a combination of cereals and pulses.
3. Practice regular physical activity of 30-60 minutes, 5-6 days a week with some strength training activities.
4. Get 7-8 hours sleep each night to support overall health and well-being
North Indian
None
✓ Meal Menu
Monday
Breakfast 2 low oil methi thepla + 1 katori sprouts bhaji
Lunch Raw vegetable salad+ palak matar pulav (use red/brown rice)+ 1 cup soya chunk curry
Dinner Raw vegetable salad + 2 wheat bhakri + 1 cup palak dal
Tuesday
Breakfast 2 palm size kuttu ka cheela + 1 sprout curry
Lunch Raw vegetable salad+1 bowl tamatar rice bhath + 1 cup rajma curry
Dinner 1 bowl oats-dal khichadi + 1 cup cucumber-carrot raita
Wednesday
Breakfast 2 piece tomato moong dal cheela + chutney
Lunch Raw vegetable salad+ 1 medium size low oil paneer paratha + 1 katori cucumber raita
Dinner Green leafy salad + 2 jowar/bajra bhakri + 1 cup masoor dal tadka
Thursday
Breakfast 1 cup vegetable paneer bhurji+ 2 slice multigrain bread toast
Lunch Green leafy veg salad + 2 whole wheat low oil roti + 1 cup soyabean curry
Dinner Raw veg salad + 2 multigrain roti + 1 cup paneer-matar sabzi
Friday
Breakfast 1 bowl sevaiyan matar upma + 1 Tbsp boiled sprouts
Lunch Raw vegetable salad + 2 multigrain low oil roti + 1 cup chana dal curry
Dinner Raw veg salad + 2 dal-oats cheela + 1 cup baingan sabzi
Saturday
Breakfast 4-5 pieces of medium size besan dhokla + 1 katori pudina chutney
Diet Plan
Lunch Raw vegetable salad + 2 wheat phulkas + 1 cup dal + 1 cup green leaf sabzi
Dinner 1 cup egg-vegetable salad + 1 bow dalia khichadi
Sunday
Breakfast 1 medium size low oil vegetable paneer paratha + 1 cup dahi
Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)
Dinner 1 bowl vegetable soup + 1 paneer vegetable frankie roll
Note
No Guidelines
How to correctly measure weight?
Always check your weight in the morning after you freshen up, before you eat or drink anything.
Do not check it in the middle of the day or at night.
For Females, checking weight around the menstruation date can result in fluctuations of the weight, thus avoid
checking at this time.
What to eat early morning before breakfast?
1 glass warm lemon water (squeeze in 1/4th lemon in a glass of 200ml water) + 6 almonds.
If possible, complement with soaked Walnuts. In winters, take Kesar with warm water
What to eat for evening snacks?
1 cup green tea/ black coffee/ desi chai or coffee (without sugar, use 1 tsp jaggery) +
1 cup roasted makhana/ roasted chana/ pop corn/ boiled peanut chat/ chana chat/ 2 pieces of home made dhokla
What are some healthy habits to follow?
- Practice breathing exercises and meditation to alleviate emotional stress
- Cheat day is fine once in a while, indulge in your favourite sweets and savouries
- Avoid regular consumption of white sugar, artificial sweetners, restaurant or fast foods
- Limit cups of tea/coffee to max 2 cups per day and sweeten it with jaggery or stevia
- Start with brisk walking for 30-60 minutes, 5 to 6 days a week
- If you have a desk job, practice some stretching or take a small round every 60 minutes
Disclaimer: The food plan by itself does not guarantee any results but it rather depends on, up to what extent the user follows the plan and maintains
his/her lifestyle. The suggested products are all proven safe for consumption, organic and authentic. However, if you face any allergic reactions or
intolerance to any product please stop its usage immediately and visit your nearest health care centre. Kindly use the products only as per the dosage
and usage instructions suggested by your health care provider. The products suggested in the food plan are to the best of knowledge of your health
care provider as per the details provided by you. Please note that the results take about 2-3 months provided the products are being taken, diet and
lifestyle is being followed regularly as advised.
Diet Plan
General instructions for weight loss:
1. Follow a balanced diet regularly, which includes 2-3 servings of vegetables, any 1 fruit per day.
2. Mix your meals with a combination of cereals and pulses.
3. Practice regular physical activity of 30-60 minutes, 5-6 days a week with some strength training activities.
4. Get 7-8 hours sleep each night to support overall health and well-being
North Indian
Non-Veg
None
✓ Meal Menu
Monday
Breakfast 2 piece tomato moong dal cheela + chutney
Lunch Raw vegetable salad+ 1 medium size low oil paneer paratha + 1 katori cucumber raita
Dinner Green leafy salad + 2 jowar/bajra bhakri + 1 cup masoor dal tadka
Tuesday
Breakfast 1 vegetable egg omlette + 2 slice multigrain bread toast
Lunch Green leafy veg salad + 2 whole wheat low oil roti + 1 cup soyabean curry
Dinner Raw veg salad + 2 multigrain roti + 1 cup paneer-matar sabzi
Wednesday
Breakfast 1 bowl sevaiyan matar upma + 2 boiled egg whites
Lunch fish vegetable salad + 2 multigrain low oil roti + 1 cup chana dal curry
Dinner Raw veg salad + 2 dal-oats cheela + 1 cup baingan sabzi
Thursday
Breakfast 4-5 pieces of medium size besan dhokla + 1 katori pudina chutney
Lunch Raw vegetable salad + 2 wheat phulkas + 1 cup dal + 1 cup sabzi
Dinner 1 cup egg-vegetable salad + 1 bow dalia khichadi
Friday
Breakfast 1 medium size low oil vegetable paneer paratha + 1 cup dahi
Lunch Raw vegetable salad + 2 methi roti + 1 cup chicken/fish curry
Dinner 1 bowl vegetable soup + 1 chicken frankie roll
Saturday
Diet Plan
Breakfast 1 bowl vegetable upma + 2 tbsp cooked sprout/ 1-2 boiled egg
Lunch Raw vegetable salad + 1 bowl rajma chawal (250g) + 1 cup dahi
Dinner Raw vegetable salad + 2 small jowar bhakri + 1 cup methi dal
Sunday
Breakfast 1 bowl kanda mattar poha + 2 Tbsp cooked sprouts/1-2 boiled egg
Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)
Dinner 1 cup vegetable raita + 1 bowl (200g) dalia dal- veg khichadi
Note
No Guidelines
How to correctly measure weight?
Always check your weight in the morning after you freshen up, before you eat or drink anything.
Do not check it in the middle of the day or at night.
For Females, checking weight around the menstruation date can result in fluctuations of the weight, thus avoid
checking at this time.
What to eat early morning before breakfast?
1 glass warm lemon water (squeeze in 1/4th lemon in a glass of 200ml water) + 6 almonds.
If possible, complement with soaked Walnuts. In winters, take Kesar with warm water
What to eat for evening snacks?
1 cup green tea/ black coffee/ desi chai or coffee (without sugar, use 1 tsp jaggery) +
1 cup roasted makhana/ roasted chana/ pop corn/ boiled peanut chat/ chana chat/ 2 pieces of home made dhokla
What are some healthy habits to follow?
- Practice breathing exercises and meditation to alleviate emotional stress
- Cheat day is fine once in a while, indulge in your favourite sweets and savouries
- Avoid regular consumption of white sugar, artificial sweetners, restaurant or fast foods
- Limit cups of tea/coffee to max 2 cups per day and sweeten it with jaggery or stevia
- Start with brisk walking for 30-60 minutes, 5 to 6 days a week
- If you have a desk job, practice some stretching or take a small round every 60 minutes
Disclaimer: The food plan by itself does not guarantee any results but it rather depends on, up to what extent the user follows the plan and maintains
his/her lifestyle. The suggested products are all proven safe for consumption, organic and authentic. However, if you face any allergic reactions or
intolerance to any product please stop its usage immediately and visit your nearest health care centre. Kindly use the products only as per the dosage
and usage instructions suggested by your health care provider. The products suggested in the food plan are to the best of knowledge of your health
care provider as per the details provided by you. Please note that the results take about 2-3 months provided the products are being taken, diet and
lifestyle is being followed regularly as advised.
Diet Plan
General instructions for weight loss:
1. Follow a balanced diet regularly, which includes 2-3 servings of vegetables, any 1 fruit per day.
2. Mix your meals with a combination of cereals and pulses.
3. Practice regular physical activity of 30-60 minutes, 5-6 days a week with some strength training activities.
4. Get 7-8 hours sleep each night to support overall health and well-being
South Indian
None
✓ Meal Menu
Monday
Breakfast 2 palm size low oil dal dosa + 1 katori chutney
Lunch 1 cup beans curry + 1 bowl sambhar rice + 1 glass buttermilk
Dinner Raw vegetable salad+ 2 millet idli+ 1 cup sambhar + 1-2 tbsp chutney
Tuesday
Breakfast 2 medium idli+ 1 katori sambhar + 1 katori chutney
Lunch Raw vegetable salad + 1 cup sprouts curry + 2 low oil chapatis
Dinner 1 bowl dal vegetable soup + 1 bowl vegetable paneer- mushroom salad
Wednesday
Breakfast 1 bowl vegetable oats upma + 2 Tbsp cooked sprouts
Lunch Raw vegetable salad + 1 bowl steamed rice + 1 cup sambar+ 1 cup curd
Dinner Raw veg salad + 2 chapathis +1 cup dal curry
Thursday
Breakfast 2 palm size pesaerattu/adai dosa + 1 tbsp tomato chutney
Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)
Dinner Raw veg salad + 2 chapathis + 1 cup beans curry
Friday
Breakfast 1 multigrain paneer vegetable sandwich
Lunch 1 cup vegetable curry + 1 cup Tomato sambhar + 1 bowl steamed rice (250g)
Dinner Raw vegetable salad + 1 cup sprouts curry + 1 bowl curd rice
Saturday
Breakfast 2 low oil ragi-dal dosa + 1 tbsp chutney
Diet Plan
Lunch Sprouts vegetable sundal + 1 bowl Lemon-green peas rice (250g)
Dinner Raw vegetable Salad+ 2 small rava dosa + 1 katori sprouts saagu
Sunday
Breakfast 2 medium size vegetable rava idli + 1 cup green peas sambhar
Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)
Dinner 1 cup vegetable raita + 1 bowl (200g) dalia dal palak pongal
Note
No Guidelines
How to correctly measure weight?
Always check your weight in the morning after you freshen up, before you eat or drink anything.
Do not check it in the middle of the day or at night.
For Females, checking weight around the menstruation date can result in fluctuations of the weight, thus avoid
checking at this time.
What to eat early morning before breakfast?
1 glass warm lemon water (squeeze in 1/4th lemon in a glass of 200ml water) + 6 almonds.
If possible, complement with soaked Walnuts. In winters, take Kesar with warm water
What to eat for evening snacks?
1 cup green tea/ black coffee/ desi chai or coffee (without sugar, use 1 tsp jaggery) +
1 cup roasted makhana/ roasted chana/ pop corn/ boiled peanut chat/ chana chat/ 2 pieces of home made dhokla
What are some healthy habits to follow?
- Practice breathing exercises and meditation to alleviate emotional stress
- Cheat day is fine once in a while, indulge in your favourite sweets and savouries
- Avoid regular consumption of white sugar, artificial sweetners, restaurant or fast foods
- Limit cups of tea/coffee to max 2 cups per day and sweeten it with jaggery or stevia
- Start with brisk walking for 30-60 minutes, 5 to 6 days a week
- If you have a desk job, practice some stretching or take a small round every 60 minutes
Disclaimer: The food plan by itself does not guarantee any results but it rather depends on, up to what extent the user follows the plan and maintains
his/her lifestyle. The suggested products are all proven safe for consumption, organic and authentic. However, if you face any allergic reactions or
intolerance to any product please stop its usage immediately and visit your nearest health care centre. Kindly use the products only as per the dosage
and usage instructions suggested by your health care provider. The products suggested in the food plan are to the best of knowledge of your health
care provider as per the details provided by you. Please note that the results take about 2-3 months provided the products are being taken, diet and
lifestyle is being followed regularly as advised.
Diet Plan
General instructions for weight loss:
1. Follow a balanced diet regularly, which includes 2-3 servings of vegetables, any 1 fruit per day.
2. Mix your meals with a combination of cereals and pulses.
3. Practice regular physical activity of 30-60 minutes, 5-6 days a week with some strength training activities.
4. Get 7-8 hours sleep each night to support overall health and well-being
South Indian
Non-Veg
None
✓ Meal Menu
Monday
Breakfast 2 medium idli+ 1 katori sambhar + 1 katori chutney
Lunch Raw vegetable salad + 1 cup sprouts curry + 2 low oil chapatis
Dinner 1 bowl dal vegetable soup + 1 bowl vegetable paneer mushroom salad
Tuesday
Breakfast 1 bowl vegetable oats upma + 2 Tbsp cooked sprouts
Lunch Raw vegetable salad + 1 bowl steamed rice + 1 cup sambar+ 1 cup curd
Dinner Raw veg salad + 2 chapathis +1 cup dal curry
Wednesday
Breakfast 2 palm size pesaerattu/adai dosa + 1 tbsp tomato chutney
Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)
Dinner Raw veg salad + 2 chapathis + 1 cup beans curry
Thursday
Breakfast 1 multigrain paneer vegetable sandwich
Lunch 1 cup vegetable curry + 1 cup chicken sambhar + 1 bowl steamed rice (250g)
Dinner Raw vegetable salad + 2 pieces of tandoori chicken + 1 glass mint chaas
Friday
Breakfast 2 low oil ragi-dal dosa + 1 tbsp chutney
Lunch Sprouts vegetable sundal + 1 bowl Lemon-green peas rice (250g)
Dinner Raw vegetable Salad+ 2 small rava dosa + 1 chicken saagu
Saturday
Diet Plan
Breakfast 2 medium size vegetable rava idli + 1 cup green peas sambhar
Lunch 1 bowl (250g) Tomato bhaath+ 1 boiled egg+ 1 glass buttermilk
Dinner 1 cup vegetable raita + 1 bowl (200g) dalia dal palak pongal
Sunday
Breakfast 1 bowl vegetable vermicelli upma + 2 boiled egg whites
Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)
Dinner Raw vegetable salad + 2 ragi idli + 1 cup pumpkin sambhar
Note
No Guidelines
How to correctly measure weight?
Always check your weight in the morning after you freshen up, before you eat or drink anything.
Do not check it in the middle of the day or at night.
For Females, checking weight around the menstruation date can result in fluctuations of the weight, thus avoid
checking at this time.
What to eat early morning before breakfast?
1 glass warm lemon water (squeeze in 1/4th lemon in a glass of 200ml water) + 6 almonds.
If possible, complement with soaked Walnuts. In winters, take Kesar with warm water
What to eat for evening snacks?
1 cup green tea/ black coffee/ desi chai or coffee (without sugar, use 1 tsp jaggery) +
1 cup roasted makhana/ roasted chana/ pop corn/ boiled peanut chat/ chana chat/ 2 pieces of home made dhokla
What are some healthy habits to follow?
- Practice breathing exercises and meditation to alleviate emotional stress
- Cheat day is fine once in a while, indulge in your favourite sweets and savouries
- Avoid regular consumption of white sugar, artificial sweetners, restaurant or fast foods
- Limit cups of tea/coffee to max 2 cups per day and sweeten it with jaggery or stevia
- Start with brisk walking for 30-60 minutes, 5 to 6 days a week
- If you have a desk job, practice some stretching or take a small round every 60 minutes
Disclaimer: The food plan by itself does not guarantee any results but it rather depends on, up to what extent the user follows the plan and maintains
his/her lifestyle. The suggested products are all proven safe for consumption, organic and authentic. However, if you face any allergic reactions or
intolerance to any product please stop its usage immediately and visit your nearest health care centre. Kindly use the products only as per the dosage
and usage instructions suggested by your health care provider. The products suggested in the food plan are to the best of knowledge of your health
care provider as per the details provided by you. Please note that the results take about 2-3 months provided the products are being taken, diet and
lifestyle is being followed regularly as advised.
