NOTES

How to follow the plan:

- Lunch and dinner options are inter-changeable.
- 1 cup = 250 ml
- Use 1 tbsp oil per meal per person.
- Use full fat milk/curd.
- Do not eat past 8:30 pm.
- Do not skip any meals.
- Walk 8000+ steps a day.
- Drink 2 to 3 litres of water, add rock salt and 2 lemons to it.
- Sleep for 7+ hrs a day.
- Make each roti with 25 gms atta mix.
- You can have your favourite namkeen once on the weekend – 1/3 cup during snack time.
- You can have 2 normal sized bites of your favourite dessert when out/at home once a week, weight
loss or not – sugar will always have a strict limit.
- If you consume alcohol: gin or vodka, 30 ml, max 2x, take sugar-free mixers like tonic water, plain
soda, diet Coke/Pepsi or low cal like Gingerale or Sepoy & Co.
Super important tips:
- The most important tip - Eat in this sequence where possible:
First: fibre (salad)
Second: protein & fats (like paneer/soya, avocados, chicken/meat/eggs/fish, dry fruits etc)
Third: buttermilk 200 ml (with every meal)
Third: carbs (like roti subji/dal, poha, idli, dosa, utthapam etc)
Fourth: eat dessert right after dinner, not after a gap.
- Eat only when you are hungry.
- Soak the lentils & legumes to overnight & drain the water before boiling to remove anti-nutrients.
- Stop using refined oil, use extra virgin olive oil or ghee or cold-pressed oils. Few unsponsored links:
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 MEAL PLAN
MEAL TYPE MEAL TIMING WHAT TO EAT SUGGESTIONS
If you feel burning sensation or find it too strong, use twice the aloe-vera and ½
Empty stomach
Upon wake-up ACV Detox – see recipe below the ACV quantity. Any vinegar works (even white vinegar).
detox
There is no substitute for ACV but you can replace it with 1 tbsp lemon juice.
You can use 1tspn honey or chew on a piece of 1 date with your drink, not
Morning drink 30 mins after detox Tea/Coffee with stevia/sugar-free + 2 walnuts + ½ brazil nut + 5 almonds jaggery, if you need time to transition to sugar-free alternatives.
There is no substitute for Brazil nut but you can replace it with 1 more walnut.
Options:
1- Any chilla with veggies made of 1/2 cup raw batter + chutney
2- Dahi veggies sandwich made with 2 slices multigrain bread
3- 1 cup cooked poha/vermicelli with lots of veggies
4- 2 medium veggie idli made with ½ cup raw batter + chutney Chilla/Idli can be made of oats/jowar/bajra/besan/moong/any dal.
Breakfast With morning drink 8-9am 5- 2 onion cheese toasts made from 1 cheese cube
6- 4 moong-dal veggie appe + chutney Do not replace chutney with ketchup.
7- 1 parantha with 1/3 cup gobi/paneer stuffing with veggies + 1/3 cup curd
8- Overnight oats – see recipe below
9- Smoothie – see recipe below
10- Breakfast eggs – see recipes below
Mid-Morning 2 hrs post breakfast 10:30 - If you cannot carry this to work, have it with any other meal. There is no
Fresh vegetable shots – see options below
optional drink 11:00 am substitute but you can replace it with green-tea.
Pre-meal 30 mins before lunch-12:30pm 1 tbsp ACV in 150 ml water
There is no substitute for ACV but you can replace it with 1 tbsp lemon juice.
Probiotic With lunch 200 ml Pudina-dhania chas/buttermilk In addition to raita.
If you want both subji and dal – then change quantity to 1/3 cup subji + 1/3 cup
dal.
3/4 cup raita
5 small raw cubes paneer alternatives – same qty of tofu/ 50 gms soya (measure
1.5 cups simple salad
raw) with garlic onion tadka/2 boiled eggs
8 small cubes raw paneer
If your curry has protein, you can skip the 8 small cubes of raw paneer.
Lunch 1:00 - 1:30 pm 1 multi-grain roti with ghee – see recipe below or 1 cup rice
Simple salad means for example just cucumber tomato onion with optional
1 cup any vegetable or dal or curry with 50 gms (measure raw) paneer/tofu/soya (measure raw)/1.5 boiled eggs
sprouts/black chana. You can also optionally add pomegranate/guava/pear for
additional flavour.
Add peas/paneer/soya/chana/rajma wherever possible for more protein.
Prefer to take dal as soup.
Walk for 15 mins
Post-lunch optional
30 mins after lunch 1 tspn ginger juice + 1/4 tspn ajwaein + 5-7 Mint leaves + 250 ml hot water You can replace it with green tea.
drink
ABC juice – chop all ingredients at once for the week, pack it portion wise in
Mid-day snack 4:00 - 4:30 pm ABC Juice (optional) – see recipe below + see snack options below freezer bags and freeze it. Take one out, blend it with water when ready to drink.
If you cannot carry this to work, have it with any other meal.
Walk for 15 mins
30 mins before dinner-
Pre-meal 1 tbsp ACV in 150 ml water There is no substitute for ACV but you can replace it with 1 tbsp lemon juice.
12:30pm
Probiotic With dinner 200 ml Pudina-dhania chas/buttermilk In addition to raita.
1.5 cups soup - see options below + 1 cup salad - see options below + 1/2 cup raita + 8 small cubes raw paneer You can either have an easy/light dinner i.e. salad and soup OR you can have any
OR item from the options. You cannot have both.
1 cup simple salad + Options : replace paneer with 50 gms (measure raw) chicken/meat/fish/prawns
1- 1 Paneer/Chickpea tikki based roti wrap with veggies + 2 tbsp any dip (can add ½ cube cheese)
2- 1 cup pasta with lots of veggies + 5 small raw paneer cubes Simple salad means for example just cucumber tomato onion with optional
3- 1.5 cups bhel with different sprouts, pomegranate, less namkeen, no aloo + 5 small raw paneer cubes sprouts/black chana. You can also optionally add pomegranate/guava/pear for
4- 1 stuffed ragi dosa (3/4 cup butter) with 1/3 cup stuffing (palak paneer) additional flavour.
Dinner 8:00 - 8:30 pm 5- 3/4 cup pav bhajj + 2 pav + 5 small raw paneer cubes
6- ¾ cup paneer tikka + sauteed veggies 5 small raw cubes paneer alternatives – same qty of tofu/ 50 gms soya (measure
7- 1 roti vegetable pizza 1/3 cup topping (with 1/2 cube cheese or 2 tbsp grated mozzarella) raw) with garlic onion tadka/2 boiled eggs
8- 1.5 cups oats/daliya khichdi (with more veggies) + 2 papad + 5 small raw paneer cubes
9- 1.5 ragda pattis tikki (3-inch diameter) + ½ cup cooked white mutter + 5 small raw paneer cubes In soup + salad option, skip paneer cubes if your salad preparation has
10- 1 home-made burger with vegetables & paneer tikki recommend protein.
Post-dinner optional
30 mins after dinner 1/2 tbsp chia seeds + 1/2 tbsp flax seeds + 250 ml lukewarm water [Soak for 2 hours]
drink
Walk for 15 mins

OPTIONS & RECIPES

Snack Options Serving Size
1. Any fruit + 1 tspn peatnut butter 1 orange / ½ apple or kiwi or banana / ½ cup pomegranate or watermelon or muskmelon or pineapple / 1 cup blueberries or strawberries
2. Sauteed makhane 1/2 cup makhane in 1/2 tspn ghee
3. Salted peanuts + roasted chana 1/4 cup (Ratio 1:2)
4. Boiled chana (black or white) + cucumber/tomatoes/onions+ 2 tbsp chana + 1/3 cup veggies + 2 pieces grated paneer (1 by 1 inch each)
paneer/tofu + lemon juice
5. Makhana chat 1/4 cup makhane
1 tbsp curd
2 tspn any chutney/dip
optional 1 crushed chaat papdi
optional 1 tspn sev
optional 1 tbsp sprouts mix (moong/chana)
optional 1 tbsp pomegranate
6. Dahi tadka oats 2 tbsp curd
2 tbsp oats raw
kaddi-patta + 2 tspn peanuts tadka in 1 tspn oil
optional 1 tbsp pomegranate
7. Roasted/Air-fried paneer/tofu + chaat masala 4 pieces (use 1/2 tspn oil, 1 by 1 inch each)
8. Boiled sweet potato with lemon and chat masala 1/2 medium sized
9. Wheat/Millet crackers + dip 5 pieces + 2 tspn dip

10. Gol gappe 3 pieces

Dessert options Serving Size

1. Oats 2 tbsp steel-cut oats
2 tbsp dairy-free plain yogurt
1 tspn unsweetened cocoa
¼ banana/apple/figs/pear or ¼ cup berries/grapes
1 tspn chia-seeds
Soak for 3 hrs
2. Mixed fruits + nut butter/yogurt 1/4 cup + 1/2 tspn nut butter/1 tbsp yogurt
3. Besan/Jaggery till laddu 1/4 (standard size laddu)
4. Trail-mix + dark chocolate 1.5 tbsp + 1/2 square chocolate
5. Smoothie ice-cream 1/4 frozen banana
1/4 cup frozen berries
1/4 cup almond milk
1 tspn unsweetened cocoa powder
1 tspn coconut flakes
6. Oats protein cookie 1/2 cookie

Batch of 4 recipe:
1 over-ripe medium banana
1 egg (lightly beaten)
1/4 cup plain peanut butter
1/4 cup steel-cut oats
1 tbsp coconut flakes
1/2 tbsp unsweetened cocoa powder
Pre-heat and bake at 180 degrees celsius for 30 minutes
7. Banana bites Chop ½ a banana and coat in:
¼ cup yogurt
1/2 tbsp unsweetened cocoa
Freeze on a baking sheet for 2 hrs
Fresh Vegetable Shots Options
Blend in 150 ml water to creamy texture, sieve and add ice-cubes.
1. Palak leaves-5, Kaddipata-about 10 leaves, dhania-4 strands, cucumber-1/2, lemon juice-1, green chili-1, rock salt-1 pinch
2. 1 bitter gourd/Karela, ½ cucumber, ½ beetroot, 1-amla, 1-lemon, 1tspn olive oil, 1-lemon juice, rock salt- 1 pinch
3. Tomatoes-2, carrot-1, beet root ½, ½ cucumber, lemon 1, rock salt- 1 pinch
4. Palak leaves-5, mint leaves-10, cabbage-1/4, lauki-2 pieces, lemon juice-1, 1 tspn olive oil, rock salt-1 pinch

Soup options
1. Lauki soup
2. Palak garlic soup
3. Tomato basil garlic soup
4. Masoor/Moong dal garlic/Rasam as soup
5. Broccoli cream garlic soup
6. Carrot beetroot tomato soup
7. Mix vegetable soup
8. Black chana soup
9. Mushroom peas soup
Salad suggestions – add 50 gms (measure raw) paneer/tofu/soya (measure raw)/1.5 eggs
1. Greek Salad - Feta Cheese- cube, capsicum, broccoli, zucchini/cucumber, olives, tomato, lemon, cayanne/chilli flakes & olive oil
2. Chickpeas squeezed with sautéed veggies, broccoli, paneer-30gms, green chutney/sauces
3. Mustard-Honey salad- capsicum, zucchini/cucumber, broccoli, tomato, lemon, mustard powder, cayanne/chilli flakes, honey & olive oil
4. Thai raw papaya green salad
5. Caesar paneer salad bowl
6. Sprouted moong dal, paneer capsicum, zucchini/cucumber, olives, tomato, lemon, cayanne/chilli flakes & olive oil
7. Mustard-Honey salad- capsicum, broccoli, zucchini/cucumber, tomato, lemon, mustard powder, cayanne/chilli flakes, honey & olive oil
8. Watermelon-feta cheese salad with olives and cucumber
ACV Detox Recipe
• 1 tbsp ACV
• 1 tspn Amla juice
• 2 tbsp aloe-vera extract (optional)
• 1 tspn olive oil (optional)
• 150 ml lukewarm water
ABC Juice - Blend the content along with 100ml water/coconut water & ice cubes.
• 1⁄3 peeled apple
1⁄3 peeled carrot
• 1⁄3 peeled cucumber
1⁄3 peeled beetroot
• 1 inch ginger
• 1 inch turmeric + 1 tspn lemon juice + 1 pinch rock salt + Add mint leaves
Breakfast Smoothie Recipe – Blend frozen fruits (or add 4-6 ice-cubes)
• 1/2 scoop whey protein (optional)
• 1/3 banana + 1/4 cup raw spinach
• 1/4 cup blueberries/pineapple/pear/papaya
• 1/4 avocado/oats
• 1/2 cup almond/oat/regular full-fat milk or 1 cup buttermilk
• 2 tspn full fat yogurt
• 1/2 tspn maple syrup/honey/half date
• 1/4 tspn vanilla essence/1 pinch cinnamon + Add water as-needed
Overnight Oats Recipe
• 1/2 cup oats + 1/2 scoop protein powder (optional) + 1/4 cup nuts & seeds + 1/3 cup fruit + ½ cup milk
Breakfast Eggs Recipes
1. 2 fried eggs (use 1/2 tbsp oil + 2 tbsp shredded cheddar)
2. 2 eggs spinach, onion, baby tomatoes omelette (use 1 tspn oil + 2 tbsp shredded cheddar)
3. 2 boiled eggs + salt/pepper + tobacco + 1 tbsp feta cheese/grated paneer + 1 sourdough toast
Multigrain Atta Recipe for 500 gms - Blend and add to above bowl with warm water as-needed to knead the dough (do not make a paste, check while blending repeatedly),
Chana flour 175 gms + Bajra/Ragi/Almond flour 175 gms + Almonds 25 gm + Sunflower seeds 25 gm + Watermelon seeds 25 gm + Psyllium husk (Isabghol) 25 gm + Guar gum 28 gm.
Add any green leafy vegetables wherever possible. Serve with 1/4 tspn per roti ghee/butter/coconut oil/extra virgin olive oil.