Weekly Diet Chart

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 cup - Warm 1 cup - Warm 1 cup - Warm

Early Morning 1 cup - Green tea water with lime 1 cup - Green tea water with lime 1 cup - Green tea water with lime 1 cup - Green tea
6 am juice juice juice

Missi roti – 2 serv- Oats porridge Chapathi-2 servings Kellogs Muesli ( no Besan chila - Peas paratha-2 serv- Peas paratha-2
ings Skim milk curd (sweet or savoury) - Chole curry- 1 cup added sugar) With servings Mint ings Coriander raita servings Coriander
Breakfast raita- 1 cup Ap- 1 cup Muskmelon Apple/Orange/ skim milk- 1 cup chutney – ½ cup Muskmelon/ raita Muskmelon/
8 am ple/Guava-1 med /Watermelon-150 Guava-1 med sized (120 ml) Apple/Or- Musk melon/Water- Watermelon- 150 Watermelon- 150 gm
sized gm ange/Guava-1 med melon-150 gm gm
sized

Buttermilk/fresh Buttermilk/fresh fruit Buttermilk/fresh fruit Buttermilk/fresh fruit Buttermilk/fresh fruit Buttermilk/fresh fruit Buttermilk/fresh
Mid Morning fruit juice- 1 glass juice- 1 glass juice- 1 glass juice- 1 glass juice- 1 glass juice- 1 glass fruit juice- 1 glass
10-11 am (no sugar/milk) (no sugar/milk) (no sugar/milk) (no sugar/milk) (no sugar/milk) (no sugar/milk) (no sugar/milk)

Veg.Salad- 100g Rice- Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g Plain Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g
1 cup (30 gm raw wt) Plain Daliya- 1 cup Rice- 1 cup (30 gm Daliya 1 cup (30 gm Rice- 1 cup (30 gm Plain Daliya-1 cup Jeera rice – 1+1/2
Bottle gourd dal - (30 gm raw wt) raw wt) Drumstick raw wt) Palak dal- raw wt) Yellow (30 gm raw wt) cup- 1 cup Methi
1cup Ladies finger Tomato dal- 1 cup Sambar- 1 cup 1cup French beans cucumber dal- 1 cup Lentil dal- 1 cup chicken fry- 1 cup
Lunch 1 pm curry - 1 cup Skim Parval stir fry- 1 cup Boiled egg curry- 1 stir fry- 1 cup Skim Chicken curry - Cauliflower sea- Onion tomato
milk curd- 1 cup Skim milk curd- 1 cup Skim milk curd- milk curd- 1 cup 1cup Skim milk soned with urad dal- raita- 1 cup
cup 1 cup curd- 1 cup 1 cup Skim milk
curd- 1 cup

Bajra Methi khakra- Chicken soup– 1 cup Wheat puffs bhel Instant masala Oats Tomato egg drop Brown bread cheese Steamed savoury
Tea Time 1 pc with cucumber, - 1 cup soup- 1 cup toast corn- 1 cup
onion and
4-5 pm tomato– 1 cup

1 glass water with 2 1 glass water with 2 1 glass water with 2 1 glass water with 2 1 glass water with 2 1 glass water with 2 1 glass water with 2
Before Dinner tsp roasted and tsp roasted and tsp roasted and tsp roasted and tsp roasted and tsp roasted and tsp roasted and
ground flax seed ground flax seed ground flax seed ground flax seed ground flax seed ground flax seed ground flax seed
30min 7:30 pm powder powder powder powder powder powder powder

Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g Veg.Salad- 100g
Phulkas- 2 (no oil) Phulkas- 2 (no oil) Phulkas- 2 (no oil) Phulkas- 2 (no oil) Phulkas-2 (no oil)
Dinner Phulkas- 2 (no oil) Phulkas- 2 (no oil)
Tomato methi Yellow cucumber Mixed veg.curry- Amaranth curry- 1 Lobia carrot curry Palak soya Skim milk paneer -
8 pm curry- 1 cup dal tadka- 1 cup 1 cup cup granules curry- 1 Capsicum curry- 1
cup cup

* This Reducing diet provides 1400 K.cal and 60 g protein