DIET PLAN

Day Morning Breakfast Mid Lunch Tea time Dinner

( empty 8:30 AM morning Before 4:00 PM Before 7:00
stomach) 11:30 AM 1:00 PM PM
Before
6:30 AM
Monday Fennel Oats Butter milk Chappathi Lemon tea Chick pea
seed water smoothie or (2)/ egg or turmeric with
or Chia Cucumber white tea/ any vegetable
seed drink 1 or Ash curry/ steamed salad
or gourd and /vegetable snack
fenugreek carrot salad /
water water amara
thoran/
raitha
Tuesday Fennel Boiled egg Butter milk Chappathi Lemon tea Boiled
seed water white (2)+ or 1 orange (2)/ fish or turmeric cherupayare
or Chia 1 or Ash curry tea/ any with
seed drink cucumber+ gourd and vegetable steamed vegetable
or ½ apple / carrot salad / snack salad(carrot,
fenugreek green tea water spinach cucumber,
water thoran/ tomato,
raitha onion)
Wednesday Fennel Mixed Butter milk Chappathi Lemon tea Garden
seed water vegetable or 1 guava (2)/ or turmeric salad (
or Chia upmave/ or Ash chicken tea/ any lettuce,
seed drink Green tea gourd and curry/ steamed tomato,
or carrot vegetable snack cucumber,
fenugreek water salad/ carrot, olive
water kayppakka oil)
upperi/
raitha
Thursday Fennel Raggi Butter milk Chappathi Lemon tea Egg white
seed water puttu/ or 1 apple stuffed or turmeric salad
or Chia kadala or Ash with tea/ any +cucumber+
seed drink curry/ gourd and spinach or steamed tomato+
or green tea carrot amaranth / snack onion
fenugreek water (2)/
water vegetable
kuruma/
vegetable
salad/
raitha
Friday Fennel Robesta/ Butter milk Chappathi Lemon tea Sprouted
seed water oats mixed or (2)/ fish or turmeric cherupayare
 or Chia with vegetable curry/ tea/ any with
seed drink 3spoon salad or payare steamed vegetable
or milk/ green Ash gourd upperi/ snack salad
fenugreek tea and carrot vegetable
water water salad/
raitha
Saturday Fennel Egg white Butter milk Chappathi Lemon tea Mixed
seed water omelet with or amla (2)/ green or turmeric vegetable
or Chia mixed salad or pea curry/ tea/ any salad
seed drink vegetables Ash gourd kaya steamed
or salad and carrot upperi/ snack
fenugreek water vegetable
water salad/
raitha
Sunday Fennel Oats Butter milk Chappathi Lemon tea Sprouted
seed water upmave/ or fruit (2)/ or turmeric mudhira
or Chia green tea salad or chicken tea/ any with
seed drink Ash gourd curry/ steamed vegetable
or and carrot vegetable snack salad
fenugreek water salad/ any
water upperi/
raitha

 Fennel seed water: Soak small amount of fennel seed in 1 and ½ cup of water over
night. Next day morning take it and boil it. Reduce in to 1 cup and drink with sieving.

 Chia seed drink: Take 1 glass of water squeeze ½ piece of lemon then add 1 teaspoon
of chia seed and stir well. And add a small pinch of cinnamon powder mix well. After 30
mins drink it.

 Turmeric Tea: Take 250 ml of water add half of cinnamon broken into 2 or 3 pieces,
freshly crushed pepper and boil for 5 minutes . Take a cup and add small pieces of ginger
and keep aside. After 5 minutes add 1/3 table spoon of turmeric powder in to the water
and give it a mix and switch of the flame immediately pour this in to the cup with ginger
and give it mix and allow the ingredients to step for 10 minutes in the cup. Do not cover
the cup. After you can consume the drink.

 Fenugreek water: Soak small amount of fenugreek seed in 1 and ½ cup of water over
night. Next day morning take it and boil it. Reduce in to 1 cup and drink with sieving.
 Butter milk: 1glass of butter milk add 1 amla, a small piece of ginger, curry leaves and
green chilly (optional). Grind well and drink without sieving.

 Ash gourd and carrot water: Take 1 glass of water add a small pieces of carrot and ash
gourd. Grind well and drink

 Before going to bed drink one cup of green tea

Prepared by
Sereena. A.B
Dietitian ( M.Sc foods and Nutrition)