Monday

T
 wakeup am Jeera water , 5 soaked almonds
1
Mon
day
Meal

Rainbow sandwich or
Meal 2 breakfast bread omlette

Meal 3 11:00 am Fruit/ carrot beetroot juice

Wheat bran roti +

Meal 4 11:45 am seasonal vegetable

Meal 5 4:30 pm Milk tea no sugar + Handful of Makhana /unsalted popcorn

Meal 6 07:00 pm Handful Seeds

Meal 7 08:00 pm Yellow dal + rainbow salad or grilled fish 2 pieces

Meal 8 09:30 pm 1 cup Elaichi water

TUESDAY
Montkmday
WAKEUP am Elaichi water , 5 soaked almonds

TUESDAY
1
Meal

Meal 2 breakfast am PANEER SALAD+ BROWN BREAD

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

Egg / Paneer bhurji + wheat bran roti

Meal 4 11:45 am and salad

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

Meal 6 07:00 pm nuts

Meal 7 08:00 pm Channa dal + salad

Meal 8 09:30 pm 1 cup Elaichi water

Ues day
Monkmday
wakeup am Elaichi water , 5 soaked almonds

WEDNESDAY 1
Meal

Meal 2 breakfast 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 Grilled chicken

Meal 8 09:30 pm Elaichi water

Monkmday
wakeup am Elaichi water , 5 soaked almonds

THURSDAY
1
Meal

2 boiled eggs+ hot milk without

sugar+ half apple
Meal 2 breakfast am

Meal 3 11:00 am fruits

Wheat bran roti + mushroom mat

Meal 4 11:45 am 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

Meal 8 09:30 pm Elaichi water

Monkmday
06:40 am Elaichi water , 5 soaked almonds

FRIDAY 1
Meal

Meal 2 breakfast am Vegetable oats

Meal 3 11:00 am 1 Banana , APPLE

Wheat bran roti +

Meal 4 11:45 am seasonal vegetable or chicken curry
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

SATURDAY
1
Meal
Meal 2 breakfast am Paneer sandwich

Meal 3 11:00 am Banana + COCONUT WATER

Meal 4 11:45 am Vegetable 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 Chicken or channa soup

Meal 8 09:30 pm
Elaichi water

Monkmday
wakeup am Elaichi water , 5 soaked almonds

SUNDAY
1
Meal
Meal 2 breakfast am Egg white bhurji + brown bread

Meal 3 11:00 am 1 Apple

Meal 4 11:45 pm CHEAT MEAL

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

Meal 6 06:00 pm Handful Seeds

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!

Grilled chicken
Ingredients

2 lemons
1 tsp dried basil leaves
1 tsp dried oregano
Salt (as prescribed by the doctor)
Ginger paste
Boneless skinless chicken breast

• Take a small bowl, add some basil, oregano, ginger.

• Sprinkle some salt and pepper according to your taste
• Add lemon juice and whisk all the ingredients properly.
• Now marinate your chicken breast by placing in a dish.
• Keep it in the refrigerator for 30 minutes to 8 hours.
• After that, take a griller and heat it for about 400 degrees.
• Grill the marinated chicken 5-7 minutes both the sides.
• Remove the cooked chicken and keep it aside for 5 minutes to cool down.
• Finally, take a lemon and squeeze on the top of it.
• Tadaa, Enjoy the yummy homemade grilled chicken !!

ALL THE VERY BEST