1 wakeup am Jeera water , 5 soaked almonds

Mon
day
Meal

breakfa
Meal 2 st Rainbow sandwich

Meal 3 11:00 am Fruit/ carrot beetroot juice

Wheat bran
Meal 4 11:45 am roti + seasonal vegetable

Milk tea no sugar + Handful of Makhana /unsalted

Meal 5 4:30 pm popcorn

Meal 6 07:00 pm Handful Seeds

Meal 7 08:00 pm Yellow dal + rainbow salad or grilled chicken

Meal 8 09:30 pm 1 cup Elaichi water

Monday

T
 TUESDAY

Montkmday

WAKEUP am Elaichi water , 5 soaked almonds

1
TUESDAY
Meal

breakfas
Meal 2 t am PANEER SALAD+ BROWN BREAD

Meal 3 11:00 am Apple, papaya with chia seeds sprinkled

Paneer bhurji + wheat bran

Meal 4 11:45 am roti and salad

Meal 5 05:00 pm Milk tea no sugar + Makhana handful

Meal 6 07:00 pm nuts

Meal 7 08:00 pm Grilled fish or Channa dal + salad

Meal 8 09:30 pm 1 cup Elaichi water

Ues day

Monkmday

wakeup am Elaichi water , 5 soaked almonds

1
WEDNESDAY
Meal

breakfas
Meal 2 t am Sooji upma
Meal 3 11:45 am Any fruit

Meal 4 lunch pm Brown rice + bowl of rajma and cucumber

Meal 5 05:00 pm Tea no sugar + Handful of Roasted chana

Meal 6 07:00 pm almonds

Meal 7 08:00 pm Mix veg soup + salad

Meal 8 09:30 pm Elaichi water

Monkmday

wakeup am Elaichi water , 5 soaked almonds

1
THURSDAY
Meal

Vegetable semiyaan with

breakfas curd
Meal 2 t am
Meal 3 11:00 am fruits

Wheat bran roti +

Meal 4 11:45 am mushroom matar vegetable

Milk tea no sugar +

Meal 5 05:00 pm popcorn unsalted/ makhana cucumber salad

Meal 6 06:00 pm Handful of Seeds

Meal 7 08:00 pm Moong dal khitchdi+ curd or grilled chicken

Meal 8 09:30 pm Elaichi water

Monkmda
y

06:40 am Elaichi water , 5 soaked almonds

1
FRIDAY
Meal

breakfas
Meal 2 t am Vegetable oats or egg whites sandwich

Meal 3 11:00 am 1 Banana , APPLE

Wheat bran
Meal 4 11:45 am roti + carrot, methi vegetable
Meal 5 05:00 pm Tea no sugar + Handful of Makhana

Meal 6 06:00 pm Seeds

1 katori
moong dal
Meal 7 08:00 pm + salad

Meal 8 09:30 pm Elaichi water

Monkmday

wakeup am Elaichi water , 5 soaked almonds

1
SATURDAY
Meal

Bread omlette or Paneer

sandwich
Meal 2 breakfast am

Banana + COCONUT WATER

Meal 3 11:00 am

Vegetable
Meal 4 11:45 am semiyaan
Meal 5 05:00 pm Handful of roasted chana + tea no sugar

Meal 6 06:00 pm Handful of Seeds

Meal 7 08:00 pm channa soup

Meal 8 09:30 pm Elaichi water

Monkmday

wakeup am Elaichi water , 5 soaked almonds

1
SUNDAY
Meal

breakfas
Meal 2 t am Paneer bhurji + brown bread

Meal 3 11:00 am 1 Apple

CHEAT
Meal 4 11:45 pm MEAL

Meal 5 05:00 pm Tea no sugar + Makhana handful

Meal 6 06:00 pm Handful Seeds

Big bowl of dal + 2egg whites

or Vegetable dalia
Meal 7 08:00 pm

Meal 8 09:30 pm Elaichi water

 Rainbow sandwich

Ingredients

 Whole Wheat Bread - 2 Slices

 Seasonal Green Vegetables - 3tbsp (Finely Chopped)

 Tomato - 1 (Finely Chopped)

 Carrot - 1 (Finely Chopped)

 Black Pepper - 2 Pinch

 Lemon - 1/2 to 1

 Homemade Coriander Chutney - 2 tbsp

 Oregano - 1/2 tsp

 Cumin Powder - 1/2 tsp

 Firstly, chop and grate all the vegetables finely.

 Now, it’s time to prepare the dressing mixture in a bowl, add lime juice, cumin (roasted, powder, or seed), salt, and
pepper as desired or according to your diet plan.

 After that, with a whisk, mix it slowly and set it aside.

 Then add the chopped vegetables to the dressing mixture.

 Now, mix and toss well.

 Further, use coriander chutney (homemade) for improving the taste if required.

 Then, spread the mixture between the two slices of bread and now grill.

 Finally, your colorful, healthy, and tasty rainbow sandwich is ready. Enjoy.

RAINBOW SALAD

Ingredients
 Seasonal green vegetables - 1 Bowl
 Tomato - 2 Medium Sized
 Carrots - 1
 Black Pepper - 1/2 tsp
 Lemon - 1
 Seeds Mixture - 2 tsp
 Coriander Leaves - 4-5
 Firstly, chop the colourful vegetables (Bell Papers, Tomato, carrot, cucumber,
broccoli) of your choice.
 Then, for the dressing mixture, in a small bowl, whisk together, lime juice, vinegar
(optional), roasted cumin powder, salt, and black pepper. Set it aside.
 Now, add the vegetables to the dressing mixture.
 Then, mix and toss well. Add seeds mixture and mix again.
 Enjoy the bowl of deliciousness.
Tip: Use coriander chutney for improving the taste if required.

PANEER SALAD
Ingredients
 Paneer cubes
 Black pepper
 Finely chopped onion
 Pinch of salt ( according to diet plan)?
 Lettuce loose-leaf
 Finely chopped cucumber
 Finely chopped tomato
 Handful chopped coriander leaves

1. Firstly take a large bowl and add crumbled paneer, lettuce, cucumber, tomato and onion in it.
2. Sprinkle salt and black pepper on the salad and mix well.
3. Lastly garnish with coriander leaves.
4. Then serve your Paneer Salad fresh!

Sooji upma

1. In a pan, dry roast sooji (rava) on a low to medium flame until it starts turning light brown. Transfer it into a bowl.
2. Now chop onions, green chillies and ginger.
3. Now in a hot pan, add mustard and cumin.
4. Put the hing, green chillies, ginger and curry leaves.
5. Saut� for about a minute. Now add the chopped onions and cook until transparent.
6. Now add water and add salt as needed. Mix well.
7. When the water comes to boil add sooji and keep stirring. There should not be any lumps.
8. Cover and cook on a low flame until the water evaporates.
9. Noe remove the lid and stir once again.
10. Serve hot and enjoy!

ALL THE VERY BEST