DIET PLAN WEEK 1

BREAKFAST LUNCH DINNER SNACKS EXERCISE

(Any 2 per day)

Take one teaspoon of Isabghol in luke warm water + 2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.

Take 2 3 mugs of of lemon grass or green tea daily

MONDAY -1 omelet made -1 chakki aata roti Grilled or boiled Unsalted popcorns Brisk walking for a
in olive oil with any gravy. chicken with stir fry Bhunnay huay minimum 45
-One slice of ( gravy should not veggies. channay minutes, the more,
bran bread be very oily) OR Fresh juice the better
-A cup of tea or -Fresh Salad Any Daal/beans Smoothie OR
coffee without OR /chickpeas without Fresh fruits any exercise
sugar Fresh fruits Tarka and fresh routine that you are
Boiled black
salad following for at
channay
least 30 minutes
Handful of nuts
A glass of skimmed
milk
A small bowl of
yogurt

TUESDAY -Bran cereal/ Baked or boiled sweet 2 shami kababs with mint Unsalted popcorns Brisk walking for a
Weetabix/ potato (you can use one chutney and fresh salad Bhunnay huay channay minimum 45 minutes, the
oatmeal (add regular potato if you dont OR Fresh juice more, the better
skimmed milk have sweet potato) Grilled chicken with stir Smoothie OR
 and use honey as Fresh Salad fried veggies. Fresh fruits any exercise routine that
sweetener) Boiled black channay you are following for at
-Tea or Coffee Handful of nuts least 30 minutes
without sugar A glass of skimmed milk

A small bowl of yogurt

WEDNES -One boiled egg Wholewheat pasta Grilled chicken with stir Unsalted popcorns Brisk walking for a

DAY -One slice of bran Or fried veggies Bhunnay huay channay minimum 45 minutes, the

bread boiled rice with daal OR Fresh juice more, the better

-A cup of tea or coffee Grilled Seekh Kababs Smoothie OR

without sugar with mint chutney and Fresh fruits any exercise routine that

fresh salad Boiled black channay you are following for at

Handful of nuts least 30 minutes

A glass of skimmed milk

A small bowl of yogurt

THURSDA -2 Bran Rusks Besan ki roti with mint Grilled chicken with stir Unsalted popcorns Brisk walking for a

Y chutney and fresh salad fried veggies Bhunnay huay channay minimum 45 minutes, the
-A cup of tea or
coffee without Or Or Fresh juice more, the better

sugar. fruit salad Daal without tarka with Smoothie OR

fresh salad Fresh fruits any exercise routine that

Boiled black channay you are following for at

Handful of nuts least 30 minutes

A glass of skimmed milk

A small bowl of yogurt

FRIDAY -Bran cereal/ Chicken haleem with Grilled chicken with stir Unsalted popcorns Brisk walking for a
Weetabix/ fresh salad fried veggies Bhunnay huay channay minimum 45 minutes, the
oatmeal (add OR OR Fresh juice more, the better
skimmed milk Channa chaat you can have your Smoothie OR
and use honey as
haleem again Fresh fruits any exercise routine that
sweetener)
Boiled black channay you are following for at
-Tea or Coffee
Handful of nuts least 30 minutes
without sugar
A glass of skimmed milk

A small bowl of yogurt

SATURDA -1 Bran Rusk 1 chakki aata roti 2 shami kababs with mint Unsalted popcorns Brisk walking for a

Y with any gravy. chutney and fresh salad Bhunnay huay channay minimum 45 minutes, the
-A cup of tea or
( gravy should not OR Fresh juice more, the better
coffee without
be very oily) Grilled chicken with stir Smoothie OR
sugar.
Fresh Salad
fried veggies Fresh fruits any exercise routine that
OR
Boiled black channay you are following for at
Fresh fruits
Handful of nuts least 30 minutes

A glass of skimmed milk

A small bowl of yogurt

SUNDAY -1 Bran Rusk Baked or boiled sweet CHEAT MEAL Unsalted popcorns Brisk walking for a

potato (you can use one Bhunnay huay channay minimum 45 minutes, the
-A cup of tea or
coffee without regular potato if you dont Fresh juice more, the better

sugar. have sweet potato) Smoothie OR

Fresh Salad Fresh fruits any exercise routine that

Boiled black channay you are following for at

 Handful of nuts least 30 minutes

A glass of skimmed milk

A small bowl of yogurt

 DIET PLAN WEEK 2

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water

2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive oil a bowl of daal with fresh salad Grilled chicken with stir fried Unsalted popcorns
One slice of bran bread OR veggies Bhunnay huay

A cup of tea / coffee without a bowl of fruit chaat OR channay

sugar Grilled / baked 2 seekh kabab

Fresh juice / fresh
fruits
OR with mint chutney
Smoothie
A bran slice glazed with peanut

butter Boiled black channay

Tea or coffee without sugar Handful of nuts

A glass of skimmed
milk
A small bowl of
yogurt

TUESDAY Bran oatmeal (add skimmed milk one roti with any homemade salan 2 homemade shami kababs Unsalted popcorns

and use honey as sweetener) cooked in less oil with fresh salad (brush the kababs with olive oil Bhunnay huay channay

Tea or Coffee without sugar and cook on low flame to ensure Fresh juice / fresh fruit
 that its thoroughly heated. Make Smoothie

sure to defrost it first) Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

WEDNES -One boiled egg one bowl of chaana chaat HALF ROTI with any homemade Unsalted popcorns

DAY -One slice of bran bread or salan cooked in less oil and fresh Bhunnay huay channay

-A cup of tea or coffee without fresh salad with chicken chunks salad Fresh juice

sugar Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

THURSDA - 1 Bran Rusk Mixed Fresh Fruits Grilled chicken or chicken and Unsalted popcorns

Y vegetable salad, you can even Bhunnay huay channay

-A cup of tea or coffee
without sugar. have a portion of mutton or beef. Fresh juice

Grilled/ steamed/ boiled meat is Smoothie

fine. You just have to avoid deep Fresh fruits

fried food. Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

FRIDAY -1 Bran Rusk one baked potato or sweet potato one bowl of masr (brown daal) Unsalted popcorns

with fresh salad Bhunnay huay channay

- A cup of Tea or Coffee
without sugar Fresh juice

Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

SATURDA -1 Bran Rusk one roti with any homemade salan Grilled chicken with stir fried Unsalted popcorns

Y cooked in less oil with fresh salad veggies Bhunnay huay channay
-A cup of tea or coffee
without sugar. Fresh juice

Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

SUNDAY -1 Bran Rusk Besan ki roti with mint raita and CHEAT MEAL Unsalted popcorns

salad Bhunnay huay channay

-A cup of tea or coffee
without sugar. Fresh juice

Smoothie

Fresh fruits

Boiled black channay

 Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

 DIET PLAN WEEK 3

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water

2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive oil a bowl of channa chaat One chakki ata roti (small/medium Unsalted popcorns
One slice of bran bread OR sized) with any sabzi or saalan Bhunnay huay

A cup of tea / coffee without a bowl of fruit chaat with less oil or cooked in olive oil. channay

sugar
Fresh juice / fresh
fruits
OR
Smoothie
A bran slice glazed with peanut

butter Boiled black channay

Tea or coffee without sugar Handful of nuts

A glass of skimmed
milk
A small bowl of
yogurt

TUESDAY Bran oatmeal (add skimmed milk A bowl of cooked masoor daal grilled chicken piece with stir fry Unsalted popcorns

and use honey as sweetener) with fresh salad vegetables and 1 tbsp cottage Bhunnay huay channay

Tea or Coffee without sugar cheese Fresh juice / fresh fruit

 Smoothie

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

WEDNES -One boiled egg a bowl of vegetable and chicken one besan (gram flour) ki roti with Unsalted popcorns

DAY -One slice of bran bread soup without corn flour mint chutney Bhunnay huay channay

-A cup of tea or coffee without Fresh juice

or salad with chicken chunks
sugar Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

THURSDA - 1 Bran Rusk Mixed Fresh Fruits or Kidney Grilled chicken or fish and Unsalted popcorns

Y Bean Salad vegetable salad, you can even Bhunnay huay channay
-A cup of tea or coffee
without sugar. have a portion of mutton or beef. Fresh juice

Grilled/ steamed/ boiled meat is Smoothie

fine. You just have to avoid deep Fresh fruits

fried food. Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

FRIDAY -1 Bran Rusk one baked potato or sweet potato one bowl of masr (brown daal) Unsalted popcorns

with fresh salad Bhunnay huay channay

- A cup of Tea or Coffee
without sugar Fresh juice

Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

SATURDA -1 Bran Rusk Chicken Haleem with one Grilled chicken with stir fried Unsalted popcorns

Y bran slice or small roti veggies Bhunnay huay channay

-A cup of tea or coffee
without sugar. Fresh juice
or 2 shaami shabas grilled in olive
Smoothie
oil with salad and mint chutney
Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

SUNDAY -1 Bran Rusk one roti with any homemade salan CHEAT MEAL Unsalted popcorns

cooked in less oil with fresh salad Bhunnay huay channay

-A cup of tea or coffee
without sugar. Fresh juice

Smoothie

Fresh fruits

Boiled black channay

 Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

 DIET PLAN WEEK 4

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water

2 glasses of water before breakfast.

Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive oil One small roti with gravy cooked One chakki ata roti (small/medium Unsalted popcorns
One slice of bran bread in little olive oil with fresh salad sized) with any sabzi or saalan Bhunnay huay

A cup of tea / coffee without and cup unsweetened yogurt, with less oil or cooked in olive oil. channay

sugar followed by a cup of green tea.

Fresh juice / fresh
fruits
OR
Smoothie
A bran slice glazed with peanut

butter Boiled black channay

Tea or coffee without sugar Handful of nuts

A glass of skimmed
milk
A small bowl of
yogurt

TUESDAY Bran oatmeal (add skimmed milk One bowl of haleem/daal without grilled chicken piece with stir fry Unsalted popcorns

and use honey as sweetener) tarka with fresh salad and cup vegetables and 1 tbsp cottage Bhunnay huay channay

Tea or Coffee without sugar unsweetened yogurt, followed by cheese Fresh juice / fresh fruit
 a cup of green tea. Smoothie

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

WEDNES -One boiled egg One bowl of soup without corn one besan (gram flour) ki roti with Unsalted popcorns

DAY -One slice of bran bread flour with fresh salad and cup mint chutney Bhunnay huay channay

-A cup of tea or coffee without unsweetened yogurt, followed by Fresh juice

sugar a cup of green tea. Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

THURSDA - 1 Bran Rusk Beans salad or Chaana Chat Grilled chicken or fish and Unsalted popcorns

Y with cup unsweetened yogurt, vegetable salad, you can even Bhunnay huay channay
-A cup of tea or coffee
without sugar. followed by a cup of green tea. have a portion of mutton or beef. Fresh juice

Grilled/ steamed/ boiled meat is Smoothie

fine. You just have to avoid deep Fresh fruits

fried food. Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

FRIDAY -1 Bran Rusk Grilled chicken with salad, mint one bowl of masr (brown daal) Unsalted popcorns

raita with fresh salad Bhunnay huay channay

- A cup of Tea or Coffee
without sugar Fresh juice

Smoothie

Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

SATURDA -1 Bran Rusk Fruit Chaat or any salad Grilled chicken with stir fried Unsalted popcorns

Y with chicken veggies Bhunnay huay channay

-A cup of tea or coffee
without sugar. Fresh juice
or 2 shaami shabas grilled in olive
Smoothie
oil with salad and mint chutney
Fresh fruits

Boiled black channay

Handful of nuts

A glass of skimmed milk

A small bowl of yogurt

SUNDAY -1 Bran Rusk one roti with any homemade salan CHEAT MEAL Unsalted popcorns

cooked in less oil with fresh salad Bhunnay huay channay

-A cup of tea or coffee
without sugar. Fresh juice

Smoothie

Fresh fruits

Boiled black channay

 Handful of nuts

A glass of skimmed milk

A small bowl of yogurt