DIET PLAN WEEK 1

BREAKFAST LUNCH DINNER SNACKS EXERCISE

(Any 2 per day)

Take one teaspoon of Isabghol in luke warm water + 2 glasses of water before breakfast.
Atleast 8-10 glasses of water daily.
Take 2 3 mugs of of lemon grass or green tea daily

MONDAY -1 omelet made in -1 chakki aata roti with Grilled or boiled chicken Unsalted popcorns Brisk walking for a
olive oil any gravy. ( gravy with stir fry veggies. Bhunnay huay channay minimum 45 minutes,
-One slice of bran should not be very oily) OR Fresh juice the more, the better
bread -Fresh Salad Any Daal/beans Smoothie OR
-A cup of tea or OR /chickpeas without Fresh fruits any exercise routine
coffee without sugar Fresh fruits Tarka and fresh salad Boiled black channay that you are following
Handful of nuts for at least 30 minutes
A glass of skimmed milk
A small bowl of yogurt

TUESDAY -Bran cereal/ Baked or boiled sweet 2 shami kababs with mint Unsalted popcorns Brisk walking for a
potato (you can use one chutney and fresh salad Bhunnay huay channay minimum 45 minutes, the
Weetabix/ oatmeal
regular potato if you dont OR Fresh juice more, the better
(add skimmed milk
have sweet potato) Grilled chicken with stir Smoothie OR
and use honey as Fresh Salad fried veggies. Fresh fruits any exercise routine that
sweetener) Boiled black channay you are following for at

-Tea or Coffee Handful of nuts least 30 minutes

A glass of skimmed milk
without sugar
A small bowl of yogurt
WEDNESDAY -One boiled egg Wholewheat pasta Grilled chicken with stir Unsalted popcorns Brisk walking for a
-One slice of bran Or fried veggies Bhunnay huay channay minimum 45 minutes, the
bread boiled rice with daal OR Fresh juice more, the better
-A cup of tea or coffee Grilled Seekh Kababs Smoothie OR
without sugar with mint chutney and Fresh fruits any exercise routine that
fresh salad Boiled black channay you are following for at
Handful of nuts least 30 minutes
A glass of skimmed milk
A small bowl of yogurt

THURSDAY -2 Bran Rusks Besan ki roti with mint Grilled chicken with stir Unsalted popcorns Brisk walking for a
chutney and fresh salad fried veggies Bhunnay huay channay minimum 45 minutes, the
-A cup of tea or
Or Or Fresh juice more, the better
coffee without sugar.
fruit salad Daal without tarka with Smoothie OR
fresh salad Fresh fruits any exercise routine that
Boiled black channay you are following for at
Handful of nuts least 30 minutes
A glass of skimmed milk
A small bowl of yogurt

FRIDAY -Bran cereal/ Chicken haleem with Grilled chicken with stir Unsalted popcorns Brisk walking for a
fresh salad fried veggies Bhunnay huay channay minimum 45 minutes, the
Weetabix/ oatmeal
OR OR Fresh juice more, the better
(add skimmed milk
Channa chaat you can have your Smoothie OR
and use honey as haleem again Fresh fruits any exercise routine that
sweetener) Boiled black channay you are following for at

-Tea or Coffee Handful of nuts least 30 minutes

A glass of skimmed milk
without sugar
A small bowl of yogurt
SATURDAY -1 Bran Rusk 1 chakki aata roti with
-A cup of tea or any gravy. ( gravy
coffee without sugar. should not be very oily)
Fresh Salad fried veggies
OR
Fresh fruits
SUNDAY -1 Bran Rusk Baked or boiled sweet
potato (you can use one
-A cup of tea or
regular potato if you dont
coffee without sugar.
have sweet potato)
Fresh Salad
2 shami kababs with mint Unsalted popcorns Brisk walking for a
chutney and fresh salad Bhunnay huay channay minimum 45 minutes, the
OR Fresh juice more, the better
Grilled chicken with stir Smoothie OR
Fresh fruits any exercise routine that
Boiled black channay you are following for at
Handful of nuts least 30 minutes
A glass of skimmed milk
A small bowl of yogurt
CHEAT MEAL Unsalted popcorns Brisk walking for a
Bhunnay huay channay minimum 45 minutes, the
Fresh juice more, the better
Smoothie OR
Fresh fruits any exercise routine that
Boiled black channay you are following for at
Handful of nuts least 30 minutes
A glass of skimmed milk
A small bowl of yogurt
 DIET PLAN WEEK 2

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water
2 glasses of water before breakfast.
Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive oil
One slice of bran bread
A cup of tea / coffee without
sugar
OR
A bran slice glazed with peanut
butter
Tea or coffee without sugar
a bowl of daal with fresh salad
OR
a bowl of fruit chaat
Grilled chicken with stir fried Unsalted popcorns
veggies
Bhunnay huay channay
OR
Fresh juice / fresh fruits
Grilled / baked 2 seekh kabab
with mint chutney Smoothie
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

TUESDAY Bran oatmeal (add skimmed milk
and use honey as sweetener)
Tea or Coffee without sugar
one roti with any homemade salan
cooked in less oil with fresh salad
2 homemade shami kababs
(brush the kababs with olive oil
and cook on low flame to ensure
that its thoroughly heated. Make
sure to defrost it first)
Unsalted popcorns
Bhunnay huay channay
Fresh juice / fresh fruit
Smoothie
Boiled black channay
Handful of nuts
 A glass of skimmed milk
A small bowl of yogurt

WEDNESDAY -One boiled egg one bowl of chaana chaat HALF ROTI with any homemade Unsalted popcorns
-One slice of bran bread or salan cooked in less oil and fresh Bhunnay huay channay
-A cup of tea or coffee without fresh salad with chicken chunks salad Fresh juice
sugar Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

THURSDAY - 1 Bran Rusk Mixed Fresh Fruits Grilled chicken or chicken and Unsalted popcorns
vegetable salad, you can even Bhunnay huay channay
-A cup of tea or coffee without
have a portion of mutton or beef. Fresh juice
sugar.
Grilled/ steamed/ boiled meat is Smoothie
fine. You just have to avoid deep Fresh fruits
fried food. Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

FRIDAY -1 Bran Rusk one baked potato or sweet potato one bowl of masr (brown daal) Unsalted popcorns
with fresh salad Bhunnay huay channay
- A cup of Tea or Coffee without
Fresh juice
sugar
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
 A glass of skimmed milk
A small bowl of yogurt

SATURDAY -1 Bran Rusk one roti with any homemade salan Grilled chicken with stir fried Unsalted popcorns
cooked in less oil with fresh salad veggies Bhunnay huay channay
-A cup of tea or coffee without
Fresh juice
sugar.
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

SUNDAY -1 Bran Rusk Besan ki roti with mint raita and CHEAT MEAL Unsalted popcorns
salad Bhunnay huay channay
-A cup of tea or coffee without
Fresh juice
sugar.
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt
 DIET PLAN WEEK 3

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water
2 glasses of water before breakfast.
Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive oil
One slice of bran bread
A cup of tea / coffee without
sugar
OR
A bran slice glazed with peanut
butter
Tea or coffee without sugar
a bowl of channa chaat
OR
a bowl of fruit chaat
One chakki ata roti (small/medium
sized) with any sabzi or saalan
with less oil or cooked in olive oil.
Unsalted popcorns
Bhunnay huay channay
Fresh juice / fresh fruits
Smoothie
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

TUESDAY Bran oatmeal (add skimmed milk
and use honey as sweetener)
Tea or Coffee without sugar
A bowl of cooked masoor daal
with fresh salad
grilled chicken piece with stir fry Unsalted popcorns
vegetables and 1 tbsp cottage Bhunnay huay channay
cheese Fresh juice / fresh fruit
Smoothie
Boiled black channay
Handful of nuts
 A glass of skimmed milk
A small bowl of yogurt

WEDNESDAY -One boiled egg a bowl of vegetable and chicken one besan (gram flour) ki roti with Unsalted popcorns
-One slice of bran bread soup without corn flour mint chutney Bhunnay huay channay
-A cup of tea or coffee without Fresh juice
or salad with chicken chunks
sugar Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

THURSDAY - 1 Bran Rusk Mixed Fresh Fruits or Kidney Grilled chicken or fish and Unsalted popcorns

Bean Salad vegetable salad, you can even Bhunnay huay channay
-A cup of tea or coffee without
have a portion of mutton or beef. Fresh juice
sugar.
Grilled/ steamed/ boiled meat is Smoothie
fine. You just have to avoid deep Fresh fruits
fried food. Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

FRIDAY -1 Bran Rusk one baked potato or sweet potato one bowl of masr (brown daal) Unsalted popcorns
with fresh salad Bhunnay huay channay
- A cup of Tea or Coffee without
Fresh juice
sugar
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
 A glass of skimmed milk
A small bowl of yogurt

SATURDAY -1 Bran Rusk Chicken Haleem with one bran Grilled chicken with stir fried Unsalted popcorns
veggies Bhunnay huay channay
-A cup of tea or coffee without slice or small roti
Fresh juice
sugar. or 2 shaami shabas grilled in olive
Smoothie
oil with salad and mint chutney
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

SUNDAY -1 Bran Rusk one roti with any homemade salan CHEAT MEAL Unsalted popcorns
cooked in less oil with fresh salad Bhunnay huay channay
-A cup of tea or coffee without
Fresh juice
sugar.
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt
 DIET PLAN WEEK 4

BREAKFAST LUNCH DINNER SNACKS

(Any 2 per day)

Start your day with a fig or take one teaspoon of Isabghol in luke warm water
2 glasses of water before breakfast.
Atleast 8-10 glasses of water daily.
Take 2 mugs of of lemon grass or green tea daily
Exercise: Brisk walk for 45 min atleast (the more, the better) or any exercise you follow for 30 min atleast.

MONDAY One omelet made in olive oil
One slice of bran bread
A cup of tea / coffee without
sugar
OR
A bran slice glazed with peanut
butter
Tea or coffee without sugar
One small roti with gravy cooked
in little olive oil with fresh salad
and cup unsweetened yogurt,
followed by a cup of green tea.
One chakki ata roti (small/medium
sized) with any sabzi or saalan
with less oil or cooked in olive oil.
Unsalted popcorns
Bhunnay huay channay
Fresh juice / fresh fruits
Smoothie
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

TUESDAY Bran oatmeal (add skimmed milk
and use honey as sweetener)
Tea or Coffee without sugar
One bowl of haleem/daal without
tarka with fresh salad and cup
unsweetened yogurt, followed by
a cup of green tea.
grilled chicken piece with stir fry Unsalted popcorns
vegetables and 1 tbsp cottage Bhunnay huay channay
cheese Fresh juice / fresh fruit
Smoothie
Boiled black channay
Handful of nuts
 A glass of skimmed milk
A small bowl of yogurt

WEDNESDAY -One boiled egg One bowl of soup without corn one besan (gram flour) ki roti with Unsalted popcorns
-One slice of bran bread flour with fresh salad and cup mint chutney Bhunnay huay channay
-A cup of tea or coffee without unsweetened yogurt, followed by Fresh juice
sugar a cup of green tea. Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

THURSDAY - 1 Bran Rusk Beans salad or Chaana Chat Grilled chicken or fish and Unsalted popcorns
with cup unsweetened yogurt, vegetable salad, you can even Bhunnay huay channay
-A cup of tea or coffee without
followed by a cup of green tea. have a portion of mutton or beef. Fresh juice
sugar.
Grilled/ steamed/ boiled meat is Smoothie
fine. You just have to avoid deep Fresh fruits
fried food. Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

FRIDAY -1 Bran Rusk Grilled chicken with salad, mint one bowl of masr (brown daal) Unsalted popcorns
raita with fresh salad Bhunnay huay channay
- A cup of Tea or Coffee without
Fresh juice
sugar
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
 A glass of skimmed milk
A small bowl of yogurt

SATURDAY -1 Bran Rusk Fruit Chaat or any salad with Grilled chicken with stir fried Unsalted popcorns
veggies Bhunnay huay channay
-A cup of tea or coffee without chicken
Fresh juice
sugar. or 2 shaami shabas grilled in olive
Smoothie
oil with salad and mint chutney
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt

SUNDAY -1 Bran Rusk one roti with any homemade salan CHEAT MEAL Unsalted popcorns
cooked in less oil with fresh salad Bhunnay huay channay
-A cup of tea or coffee without
Fresh juice
sugar.
Smoothie
Fresh fruits
Boiled black channay
Handful of nuts
A glass of skimmed milk
A small bowl of yogurt