6 Meals Diet Plan

Image result for daily diet plan for healthy life

Rule: Drink 8 oz water before every meal.  Exercise/ Walk 5 times a week for 40min.

Morning Breakfast (7am-8:00am)  :

Whole wheat Bread slice 2 toasted  and tea/milk.  OR

Oat meal bowl ½ cup oatmeal boil with 1cup skimmed milk. Add some cut fruits e.g. apple or banana or grapes or strawberries.  OR

2-3 Idlies with sambhar and very little chutney. It’s good to avoid coconut chutney. Instead try cilantro or mint or onion or tomato or cabbage chutney. OR

1 Boiled egg with Toasted Bread and tea.

Snack Time (9:30am – 10:30am):

1 Orange OR

1 Cup yogurt/dahi with little cut fruits OR

Sliced carrots 1 Cup OR

Cucumber slices 1 Cup OR

1 Apple OR

2 Cups Water Mellon OR

Hand full Almonds (6-8 in count) OR

Walnut (6-8 Half in counts). OR

Combination of Almonds and Walnut

Lunch Time (12:00- 1:30pm):

2Phulka/Roti (without oil & ghee) , ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR

1 Cup Cooked Rice (without starch(Maad in Hindi) i.e drain starch from rice when it’s cooked half way) with  ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad.

OR Chicken (try to make curries with 2teaspoon oil) Curry in 1Cup with 2 Phulka/Roti (without oil & ghee)  , 1 bowl salad.

Snack Time (3:30am – 4:30am):

1 Orange  OR

1 Cup yogurt with little cut fruits OR

Sliced carrots 1 Cup OR

Cucumber slices 1 Cup OR

1 Apple OR

2 Cups Water Mellon OR

Hand full Almonds (6-8 in count) OR

Walnut(6-8 Half in counts)

Combination of Almonds and Walnut

Dinner (7:00pm – 8:00pm): 1 Phulka/Roti (without oil & ghee), ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR

Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR

1Cup Chicken Curry (try to make curries with 2teaspoon oil only) with 1 Phulka/Roti (without oil & ghee),  1 bowl salad, ½ cup boiled rice(without starch).

Snack (10:30pm):

1 Glass butter milk OR

lime juice with salt and warm water OR

Water Mellon OR

Any seasonal fruit.

Important Tips:

  • Always try to keep Diet food Indian so you don’t have to compromise in flavor.
  • Cook rice in vessel and not pressure cooker so it’s easy to throw rice starch.
  • Add soy powder or palak or maythi or ½ cup moong dal in wheat flour while making dough so as to reduce carb intake.
  • Add cut vegetables in  Rice to reduce carb intake.
  • Plan your meal and snack previous night to avoid hassle or slippage next day.
  • Keep oil in small bowl/kattori and put 1/2teaspoon measure oil spoon from measuring set or use tiny flat steel spoon.
  • Use water to cook curries instead of oil. Mix garam masala in water add to curries and pressure cook. It’ll come out good.
  • Use cooker to speed up cooking process and  use non-stick pan to use less oil.

Quick Tips to Loss 5lbs (2.3kgs) in two weeks:

  • Check weight every week to keep track of weight loss.
  • Avoid emotional/pampered eating.  Avoid processed food e.g. Cookies, crackers, Diet Bars, Juices, Diet Cookies, Cakes, Bread.
  • Try to eat food in original form. E.g eat fruit instead fruit juice.
  • Avoid oily and sweet food.
  • Be happy it helps.
  • Image result for daily diet plan for healthy life

Be the first to comment

Leave a Reply

Your email address will not be published.


*