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Create Healthy c h
Lifestyle with me a
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Natural | Simple | Home made
Lets say no to supplements

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Roopashree Ramachandra

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6 weeks speed-slim

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Non Vegetarian Diet plan IF

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6 weeks Wake up 10.00 11.00 12-12.30 4.00 6.00-7.30 Bedtime drink

Monday

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250 ML water 1 glass Cinnamon
water
1 tsp soaked
chia seed water

5 almonds
2 chapathi
1 bowl palak channa curry
(30 grms Raw panner while
serving)
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Any one Fruit

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one bowl
1 dosa
1 bowl palak channa
curry
(Mixed seeds on 1 cucumber
1 glass jeera
water
(1 pinch of
jeera boil

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2 walnuts 1 bowl veggies top optional) nicely strain
1 bowl curd drink)

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Tuesday 250 ML water 1 glass Cinnamon
water
1 tsp soaked
chia seed water

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1 bowl sambar

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2 rotti/ 1 mudde Any one Fruit
one bowl
3 egg salad
(Add capsicum
1 glass jeera
water

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1 large bowl kaalu soppina onions )

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5 almonds palya (Mixed seeds on (1 yellow)

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2 walnuts (Horse gram or any kaalu) top optional)

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1 glass BM

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Wednesday 250 ML water 1 glass Cinnamon 1 tsp soaked 1 bowl rice /1 mudde Any one Fruit 1 ragi uttapam 1 glass jeera

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water chia seed water 1 bowl sambar one bowl (Add carrots onions water

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2 boiled egg (1yellow) and 50grms panner

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5 almonds 1 big bowl vegetable salad (Mixed seeds on on top)

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2 walnuts 1 bowl curd top optional) 1 bowl chutney

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6 weeks Wake up 10.00 11.00 12-12.30 4.00 6.00-7.30 Bedtime drink

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Thursday 250 ML water 1 glass Cinnamon 1 tsp soaked 1 large bowl palak poha Any one Fruit 1 large bowl barley 1 glass jeera

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water chia seed water khichadi one bowl soup water

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(Add 50grms panner on (Boil veggies and 1
5 almonds top) (Mixed seeds on tsp barley powder)

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2 walnuts top optional)

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Friday 250 ML water 1 glass Cinnamon 1 tsp soaked 1 bowl jeera rice or 1 bowl Any one Fruit 1 chapathi 1 glass jeera

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water chia seed water white rice one bowl 1 large bowl egg burji water

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1 bowl rajma curry (Add capsicum)
5 almonds 1 large bowl radish onions (Mixed seeds on

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2 walnuts and cucumber top optional)
1 glass BM

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Saturday 250 ML water 1 glass Cinnamon 1 tsp soaked

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2 chapathi

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water chia seed water 1 bowl palak panner or 1 one bowl vegetable soup water

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bowl any panner curry

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5 almonds 1 large bowl curd (Mixed seeds on

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2 walnuts (Add grated beetroot top optional)

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sesame seeds on top)

Sunday 250 ML water 1 glass Cinnamon

water

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chia seed water
1 bowl Biryani or 1 mudde
1 bowl sambar
4-5 piece chicken or
Any one Fruit
one bowl
1 large grill chicken
1 large bowl veggies

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1 glass jeera
water

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5 almonds mutton (Mixed seeds on Or
2 walnuts 1 large bowl mixed veggies top optional) 1 dosa or 1 small

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mudde
4-5 piece chicken or

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mutton

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1 large bowl veggies

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6 weeks

Monday
Wake up

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250 ML water
10.00

1 glass Cinnamon
11.00

1 tsp soaked
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2 dosa or 2 idly
4.00

Any one Fruit

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6.00-7.30

1 large bowl broken

Bedtime drink

1 glass jeera

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water chia seed water 1 bowl chutney one bowl wheat khichadi water
1 large bowl sprouts raita

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5 almonds (Mixed seeds on
2 walnuts top optional)

Tuesday

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250 ML water 1 glass Cinnamon
water
1 tsp soaked
chia seed water
2 rotti
(Ragi or akki)

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Any one Fruit
one bowl
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1 large bowl moong
dal kosambari
1 glass jeera
water

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1 bowl chutney

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5 almonds 1 large bowl greengram (Mixed seeds on
2 walnuts sprouts fry top optional)

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1 glass BM

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Wednesday 250 ML water 1 glass Cinnamon 1 tsp soaked 1 bowl any food of your Any one Fruit 1 large bowl bowl 1 glass jeera
water chia seed water choice one bowl poha curd water

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1 large mixed veggie salad
5 almonds 2 egg white (Mixed seeds on

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2 walnuts 1 glass BM top optional)

Thursday 250 ML water 1 glass Cinnamon

water

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1 tsp soaked

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chia seed water
1 bowl rice or mudde
1 bowl sambar
Any one Fruit
one bowl
1 large bowl Lauki
soup

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1 glass jeera

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water

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1 bowl lobia palya Or

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5 almonds 1 bowl veggies (Mixed seeds on 1 large bowl pumpkin

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2 walnuts 1 glass BM top optional) soup

Friday

a s 250 ML water 1 glass Cinnamon

water
1 tsp soaked
chia seed water
1 bowl any food of your
choice
1 large bowl greengram
Any one Fruit
one bowl
1 bowl vegetable

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masala oats
(Home made)
c 1 glass jeera
water

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5 almonds sprouts salad (Mixed seeds on Or

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2 walnuts top optional) 2 egg vegetable

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omlet

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6 weeks Wake up 10.00 11.00 12-12.30 4.00 6.00-7.30 Bedtime drink

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Anyway 250 ML water 1 glass Cinnamon 1 tsp soaked 1 bowl rice Any one Fruit 1 large grill chicken

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water chia seed water 1 bowl sambar one bowl 1 large bowl veggies

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1 large hand sized sh fry
5 almonds 1 large bowl veggies (Mixed seeds on Or

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2 walnuts top optional) 1 dosa or 1 small

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mudde

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1 large hand sized

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1 large bowl veggies

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This Menus is for 6 weeks you can switch any menu on any day whole day menu should be shaped as per the food availability

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But all the menu needs be followed for all the days as its simple home made foods we are just learning to eat right for healthy living

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and weight-loss

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Recipe:

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(You can also check my Insta page you will get lot of recipe)

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Cinnamon tea 1/4 tsp of cinnamon powder boil nicely strain and drink

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Sprouts poha Same as how we usually cook poha but add greengram spouts 1/2 cup and roasted peanuts in tadka

Besan omlet

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Palak channa gravy
Add veggies in a bowl add lots of veggies and mix with little water and salt

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Boil channa in a jar add palak chilly and garlic blend and in a pan 1 tsp ghee add onions palak add channa salt boil nicely till it
thickens

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(add 30 grms of raw panner on top while serving in a bowl

Oat meal Boil 2 tsp oats in milk or water top with 1 tsp roasted peanuts on top 1 fruit of your choice pumpkin seeds roasted 1 tsp

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Palak poha khichadi

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Boil moong dal 1 cup in a jar add palak chilly and garlic blend and in a pan 1 tsp ghee add onions blended palak boil nicely add

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moong and soaked 1/2 bowl poha wait till it thickens serve to bowl (add 30-50 grms of raw panner on top while serving in a bowl

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Greengram chapathi Crossly grind grengram add our don’t add water mix and make small chapathi

Sprouts raita

Peanut chutney

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Half cup Boiled sprouts add cucumber grated carrot pomogranate roasted peanuts coriander on top salt as per taste

Fry peanuts or hurigadale ginger garlic red chillies add pinch of tamarind coconuts and grind

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Sprouts fry

Poha curd

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1 tsp oil onions tomato roast and add spouts chilly powder salt and little water boil nicely add coriander on top

Soak 1/2 bowl poha add 1 bowl curd give tadka with sesame seeds 2 cashews 1 tsp peanuts and top with carrots and

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pomogranate(opt)

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Broken wheat khichadi 1 tsp ghee add jeera turmeric 1 cup moong dal 1/2 cup broken wheat salt add veggies of your choice pressure cook

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Oats vegetable soup Boil veggies of your choice add 1 tsp oats chilly powder salt and boil

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Oats vegetable dosa 2 tsp oats 1 tsp besan add veggies salt ad chillies make dosa or soak oats grind make uttapam and add veggies and grated panner

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on top

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Lauki or pumpkin soup Boil Lauki or pumpkin with garlic onions grind add chilly powder and salt

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Food Instruction:

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1. Chapathi Rotti dosa should be hand sized do not add oil or salt while making chapathi rotti or dosa you can use little ghee

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2. Chapathi can be multigrain chapathi or rottis or jolada rotti

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3. BM is buttermilk

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4. Rice can be red rice boiled rice brown rice or millets or any rice

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5. Palya should not be overcooked salty spicy or gravy. palya should be mild palya only

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6. If its veggies you can add any Quick vegetable like cucumber carrots onions tomato beetroot radish methi capsicum

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7. Boiled veggie can be broccoli mushrooms beans

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5. Fruits can be apple papaya pomegranate watermelon guava pears orange banana muskmelon kiwi avocado etc

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ash Diet Instruction:

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1.
2.
3.
Always eat vegetable rst
Palya at next
Main food at the last

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4. Drink Buttermilk after 10 min of the lunch
5. Water intake should be 3.5 ltrs everyday

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6. Sleep should be 7-8 hrs everyday

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7. Avoid Too much salty too much spicy too much masala

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8. Only 4 tsp oil or ghee intake per day

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Co ee/Tea

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1 cup of co ee or tea at 4.00 PM

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Only If you feel hungry in the evening:

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Medium size sweet potato or boiled corn
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1 large bowl pu ed rice with carrot and onions and 1tsp peanuts on top

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1 carrot or 1 cucumber

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1 bowl greengram sprouts

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1 glass Buttermilk

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2 dates with cashews inside

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If you go out:

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2 idly with chutney
1 rotti with curry and veggies

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1 bowl vegetable panner fried rice with less oil

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1 plate panner tikka or chicken tikka with veggies
Vegetable salads or fruit salads

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Cheat meals allowed 3 time in 6 weeks Choose simple cheat meals eat in a limitation and on that day skip

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your dinner have bowl of vegetable salads

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Detox once or twice in a week to loose more

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Wake up

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an 7.00 Bedtime
drink

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500 ML water 1 green Juice 1 beetroot smoothie 1 large bowl 1 large bowl Any one fruit 1 large bowl moong Bedtime

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Or greengram curd beetroot raita dal kosambari drink
1 oats almond milk sprouts salad (Top with sesame

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co ee smoothie seeds)

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500 ML water 1 glass Tender 1 glass mixed nuts 1 large bowl Kabul 1 cucumber 1 glass sattu drink 1 large bowl any Bedtime
coconut drink smoothie channa sundal vegetable soup drink

ash 500 ML water 1 amla beetroot

juice
1 glass oats smoothie 1 large bowl panner
capsicum and onion

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1 glass
buttermilk
1 bowl chia
pudding
1 bowl moong dal
soup
Bedtime
drink

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Fry (Boil with salt and
Or chilly powder)

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Panner tikka

500 ML water 1 glass ABC juice

(Apple beetroot
carrot)
1 glass oats banana

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co ee smoothie

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1 large bowl moong
dal kosambari
1 glass Chia
seed water
1 apple
1 tsp roasted
peanuts
2 small vegetable
besan cheela

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Bedtime
drink

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500 ML water 2 Glass ash guard 1 bowl papaya 1 large bowl oats 1 glass BM 1 banana with 2 tsp Beetroot soup Bedtime

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juice (add salt & smoothie curd roasted peanuts drink
pepper)

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500 ML water 1 glass Carrot
Ginger juice
1 glass almonds milk
smoothie
1 large bowl mixed
steamed vegetable
and spouts peanut
Any one fruit 1 glass buttermilk

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1 large bowl
Pumpkin soup
Or
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drink

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salad 1 glass pumpkin

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smoothie

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Recipe:

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Green juice 1 Amla 3 leaves of spinach 1 inch ginger 5-10 pudina leaves

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Tendor coconut 1 tender 1/2 lemon 1/2 tsp sabja or chia seeds 2-3 leaves pudina

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drink

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Orange lemon 1 orange half lemon ginger add pudina on top
juice

Greengram curd
sprouts salad

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1 bowl curd half bowl boiled sprouts cucumber carrots tomato coriander lastly top with pomogranate and roasted peanuts

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Barley soup Boil 2 tsp of barley and add boiled veggies 50 Grms panner cubes

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Chia seed pudding Soak 10 almonds grind and add 2 tsp chia seed and soak for 4 hrs add 1 banana add roasted 1 tsp roasted peanuts 1 tsp honey

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Sattu drink 1 tsp of hurigadale. Powder add to 1 glass of water add pinch of jeera powder and salt and lastly mint

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Panner capsicum 100 grms of panner capsicum and onions fry with chilly powder and salt little bit

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fry

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Kabul channa Boil kabul channa grind coriander chilly and coconuts add to channa
sundal

Vegetable besan
cheela

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Add carrots onions spinach or veggies of your choice add besan and make small uttapam and add 50 grms panner on top

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steamed Greengram channa sprouts peanuts 1 bowl Steam or sore with vegetables of your choice
vegetable and

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spouts salad

Oats Boil half cup oats add 1 cup curd carrots and coriander give tadka with 3 cashews 1 tsp roasted peanuts sesame chillies

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Pumpkin soup Soup: Boil pumpkin grnd and add salt and pepper drink
Smoothie : steam pumpkin add 1 tsp jaggery add half cup milk grind drink

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Lauki soup Pressure cook Lauki garlic chilly grind and drink

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Beetroot soup Fry onions garlic and Pressure cook beetroot grind garnish with 50 grms panner on top

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Bed time drink Powder cinnamon take a pinch of cinnamon boil strain drink

Papaya smoothie

Mixed nuts

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Soak 5 almonds 2 cashews 3 dates 1 tsp oats top with 1 tsp soaked sabja seeds and pumpkin seeds

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smoothie

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Oats smoothie 1 apple 1 tsp oats 3/4 milk 5 soaked almonds 3 dates top with 1 tsp roasted peanuts

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Beetroot smoothie Boil beetroot blend with 1 tsp oats and milk and top 3 roasted cashews on top

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Oats banana 2 tsp oats 1 banana 1/2 glass Milk 3/4 tsp co ee(optional)
co ee smoothie

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Almond milk 10 soaked almonds 1 tsp oats 2 dates and top it with 1 tsp soaked sabja seeds and pumpkin seed
smoothie

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co ee smote

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Soak 10 almonds blend with 1 tsp oats soaked almonds 2 dates and add 3/4 tsp co ee powder blend nicely with cold water and drink

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Detox instructions:

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1. Sometimes you will have loose stools do not panic
2. Drink 4 trs water on detox day

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3 .Walk as per your daily routine
4. If you feel hungry drink water divert your mind by going for walk or doing some work

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5. Detox completely depends on you if you wish you can do twice also or else once or else you can follow normal diet without detox

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Bowl size is same as tali bowl size

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large bowl is size bigger

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Food should be plated like this

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3.5 inch in diameter 4.5 in diameter

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1.5 inch deep 2 in Deep

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Thanks
Roopashree Ramachandra

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Stay connected stay motivated

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