| Meals | Early Morning (when you get up ) | Breakfast | Mid Morning | Lunch | Evening | Dinner | Post Dinner |
|---|---|---|---|---|---|---|---|
| DAY 1 |
1 glass Banana shake +5 almonds + 2 walnuts |
1bowl mix veg oats + 1 bowl curd + 1 apple |
Fresh lime /herbal tea/ green tea/ coconut water + any seasonal fruit + roasted chana chat |
Veg Salad (always large serving ) + 2 chapaties ( add wheat bran or use missi atta) + 1 bowl dal + 1 bowl veg raita |
green tea /tea + 2-3 tbsp roasted chana/ gram with chopped veg salad |
veg salad / boiled vegetables + 1 bowl veg soup + 3 chapati with Beans tomato veg + any non citrus fruit |
1 glass ghia tomato juice |
| DAY 2 |
1 glass dates shake + 5 almonds + 5 cashews |
1 bowl fruity chick pea ( any legume of choice) salad + Milk + 2 Paneer parantha |
Fresh lime /herbal tea/ green tea/ coconut water + any fruit + 1 bowlsweet corn chat |
Veg Salad + half bowl curd / 1 bowl veg raita + 1 big bowl paneer veg stir fry / Paneer tikka + 2 chapaties |
Cadamom tea + 1 bowl moong sprout chat with chopped veg salad |
1 bowl mushroom soup + 2 chapaties + soya pea curry + stewapple custard |
1 cup herbal tea |
| DAY 3 |
1 glass beetroot amla juice + 18raisins + 3 walnuts |
1 bowl Granola + 1 bowl curd + 1 bowl mix fruit |
Fresh lime /herbal tea/ green tea/ coconut water + 1 bowl pomegrante with 1 tsp sunflower seeds |
Veg Salad + 1 bowl curd + 3/4bowl rice + 1 bowl sambar/ dal-veg preparation / dal |
Mint ice tea + veg riceflakes nutrella tikki (2pcs) |
1 bowl lentil soup + Veg salad; Later 1 bowl oats/ cornflakes with milk |
1 glass skim milk |
| DAY 4 |
1 glass carrot tomato juice + 8 pistachio + 5 apricots |
1 bowl veg quinoa vermicilli + apple shake + 1 tsp pumpkin seeds |
buttermilk + 1 bowl pomegranate |
1 big bowl Veg salad +2 chapati +1 bowl soya nuggets curry + pineapple raita |
Coffee +chatpata murmura with salad |
1 big bowl veg salad + 1 bowl whole dal + 3 chapati + mix veg |
1 glass ginger turmeric milk |
| DAY 5 |
1 glass pineapple juice + 2 figs + 3 dates |
1 bowl papaya, 1 musambi/ oranges + 1 glass skim milk + 1 paneer sandwich of mutigrain bread |
Fresh lime /herbal tea/ green tea / coconut water + Sprouts salad |
Veg Salad + half bowl curd / 1 bowl veg raita + 1 banana, 1 musambi, 1oranges |
green tea /tea + 2 veg besan cheela |
1bowl brocolli peas soup + 1bowl veg pasta + Fruits topped with hung whipped curd n little honey |
1 cup green tea |
| DAY 6 |
1 glass chikoo shake + 5 almonds + 2 walnuts |
2 Idli + 1 bowl sambhar + 2tsp coconut chutney + coffee + pear |
Fresh lime /herbal tea/ green tea / coconut water + 2-3 tbsp moong sprout with veg salad or a fruit |
Veg Salad + half bowl curd / 1 bowl veg raita + 3/4 bowl rice with 1 bowl kadhi |
green tea /tea + Corn salad with capsicum |
1 bowl Tomato soup + 1 bowl Veg manchurian + 1/2 bowl veg fried rice |
1 cup cinnamon tea |
| DAY 7 |
1 glass beetroot carrot juice + 4 apricots +2 figs |
1 bowl mix veg poha + 1 bowl of muskmelon + sweet lassi |
Fresh lime /herbal tea/ green tea / coconut water + 2-3 tbsp moong sprout with veg salad or a fruit |
Veg Salad + half bowl curd / 1 bowl veg raita + 2 chapati + soya curry + aloo peas veg |
green tea /tea without sugar + 2-3 pcs of khandvi |
1 bowl veg salad + 1 bowl palak paneer veg + 3 chapaties + baked beans |
1 glass skim milk |
by Dr. Geetu Gupta (Dietician, Kalpavriksh Super Speciality Center)