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Weight Loss Diet Plan Guide

This document outlines a weight loss and fat loss diet plan consisting of 6 meals and snacks per day. The plan emphasizes lean proteins, whole grains, fruits and vegetables at breakfast, lunch, dinner and snacks. Specifically recommended foods include eggs, oatmeal, brown bread, yogurt, carrots, cucumbers, almonds and grilled chicken. Beverages include water, lemon water and buttermilk. The timing of each meal and snack is also provided.

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2K views2 pages

Weight Loss Diet Plan Guide

This document outlines a weight loss and fat loss diet plan consisting of 6 meals and snacks per day. The plan emphasizes lean proteins, whole grains, fruits and vegetables at breakfast, lunch, dinner and snacks. Specifically recommended foods include eggs, oatmeal, brown bread, yogurt, carrots, cucumbers, almonds and grilled chicken. Beverages include water, lemon water and buttermilk. The timing of each meal and snack is also provided.

Uploaded by

Kashish
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

WEIGHT LOSS AND FAT LOSS DIET

EARLY MORNING

 Luke warm water + Lemon + Honey


 Hot water + Ginger + Lemon
 Luke warm water + Lemon + Honey + Black pepper
 Luke warm water + Triphala Powder + Honey

BREAKFAST Timings*: 9:00 am – 9:30 am

 2 slices of brown bread, boiled eggs without yolk, tomato, onion, cucumber, black
pepper and with no salt
 Fruit salad (Apple, Papaya, Watermelon, Orange, Cucumber, with few drops of
lemon)
 1 Apple and Corn Flakes with a glass of double toned milk
 1 cup oatmeal boil + 1 cup skimmed milk. Add fruits e.g. apple or banana or grapes or
strawberries.
 2-3 Idlies with sambhar and very little chutney. (avoid coconut chutney. Instead try
Coriander (Dhania) or mint (Pudina) or onion or tomato or cabbage chutney)

MID –MORNING SNACKS Timings*: 11:30 am – 12:30 pm

 1 Orange or Apple
 ½ Cup yogurt/dahi (Low fat) with little cut fruits
 Sliced carrots 1 Cup
 Cucumber slices 1 Cup
 2 Cups Water Mellon
 Hand full Almonds (6-8 in count)
 Walnut (6-8 Half in counts)
 Combination of Almonds and Walnut
 Chiwda, poha OR Black chana sprout

LUNCH Timings*: 2:30 pm – 3:30 pm

 2 Phulka/Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup Vegetables
curry, 1 Cup Dal, 1 Bowl Salad.
 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad
 Grilled Chicken + Whole grain bread (Chokar ki roti)
EVENING SNACKS Timings*: 4:00 pm – 4:30 pm

 1 Orange or Apple
 ½ Cup yogurt/dahi (Low fat) with little cut fruits
 Sliced carrots 1 Cup
 Cucumber slices 1 Cup
 2 Cups Water Mellon
 Hand full Almonds (6-8 in count)
 Walnut (6-8 Half in counts)
 Combination of Almonds and Walnut
 Chiwda, poha OR Black chana sprout

DINNER Timings: 7:00 pm – 8:00 pm

 2 Phulka/Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup Vegetables
curry, 1 Cup Dal, 1 Bowl Salad.
 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad
 Grilled Chicken + Whole grain bread (Chokar ki roti)

NIGHT SNACKS Timings*: 9:30 pm – 10:00 pm

 1 Glass butter milk (Chhaj)


 Water Mellon
 Any seasonal fruit
 Oats without milk
 2 Egg whites

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