Early Morning

Almond Honey Water Serves 1

• Almonds – 5-6 pcs (soaked overnight)
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Peel the soaked almonds, stir honey into the warm water and drink alongside them.

Breakfast

Vegetable Poha Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Peanuts – 1 tbsp
• Mustard seeds – 1/4 tsp
• Turmeric – 1/4 tsp
• Oil – 1 tsp
• Lemon – 1/2 pc
• Salt – to taste

How to prepare: Rinse poha and drain well. Temper mustard seeds in oil, add onion and peanuts and sauté, stir in turmeric and poha, mix gently and finish with lemon and salt.

Mid-Morning

Fresh Coconut Water Serves 1

• Tender coconut – 1

How to prepare: Drink fresh, straight from the coconut.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Dal Shorba with Roti Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Cumin – 1/4 tsp
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup, temper with cumin. Serve warm with a small roti.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Soaked Raisins Serves 1

• Raisins – 10-12 pcs
• Water – 1 glass

How to prepare: Soak raisins overnight; eat the raisins and drink the water first thing in the morning.

Breakfast

Oats Porridge with Fruit Serves 1

• Rolled oats – 40g
• Milk or water – 1 cup
• Chopped seasonal fruit – 50g
• Honey – 1 tsp

How to prepare: Simmer oats in milk or water for 5-6 minutes till soft. Top with chopped fruit and a drizzle of honey.

Mid-Morning

Papaya Bowl Serves 1

• Ripe papaya – 1 small bowl (100g)

How to prepare: Cube and eat fresh.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Oil – 1 tsp

How to prepare: Cook daliya with vegetables in 1.5 cups water till soft. Cool slightly and serve with curd.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Kalonji Honey Water Serves 1

• Black seed (kalonji) – 1/2 tsp
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Stir kalonji and honey into the warm water and drink on an empty stomach.

Breakfast

Sprouted Moong Salad Serves 1

• Sprouted moong – 1 cup
• Onion – 1/4, chopped
• Tomato – 1/4, chopped
• Lemon – 1/2 pc
• Roasted cumin powder – 1/4 tsp
• Coriander – to garnish
• Salt – to taste

How to prepare: Toss all ingredients together in a bowl and serve fresh.

Mid-Morning

Roasted Chana Serves 1

• Roasted chana – 2 tbsp

How to prepare: Eat plain as a light snack.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Steamed Vegetables with Light Dal Serves 1

• Mixed vegetables – 100g (steamed)
• Split dal – 1/2 cup (cooked)
• Oil – 1/2 tsp
• Salt – to taste

How to prepare: Steam vegetables till just tender. Lightly temper the cooked dal and serve both together.

Early Morning

Soaked Figs Serves 1

• Dried figs – 2 pcs
• Water – 1 glass

How to prepare: Soak figs overnight in water and eat them with the water in the morning.

Breakfast

Vegetable Upma Serves 1

• Semolina (rava) – 40g
• Mixed vegetables – 50g
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Water – 1 cup
• Salt – to taste

How to prepare: Dry roast rava lightly and set aside. Temper mustard seeds in oil, add vegetables and water, bring to a boil, stir in rava and cook till fluffy.

Mid-Morning

Cumin Buttermilk Serves 1

• Buttermilk – 1 glass
• Roasted cumin powder – 1/4 tsp
• Salt – a pinch

How to prepare: Whisk all together and drink chilled or at room temperature.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Khichdi with Steamed Vegetables Serves 1

• Rice – 1/4 cup
• Moong dal – 1/4 cup
• Steamed vegetables – 100g
• Ghee – 1/2 tsp

How to prepare: Cook rice and dal together with 2 cups water till soft. Serve topped with steamed vegetables and a little ghee.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Lemon Turmeric Water Serves 1

• Lemon – 1/2 pc
• Turmeric – 1 pinch
• Warm water – 1 glass

How to prepare: Squeeze the lemon into the warm water, stir in turmeric and drink slowly.

Breakfast

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Ghee – 1 tsp
• Cumin seeds – 1/4 tsp
• Water – 1.5 cups
• Salt – to taste

How to prepare: Heat ghee, temper cumin, add vegetables and daliya and sauté 2 minutes. Add water and salt, cover and cook 10-12 minutes till soft. Cool slightly and serve with curd.

Mid-Morning

Pomegranate Juice Serves 1

• Pomegranate – 1 medium

How to prepare: Deseed and blend lightly, strain if preferred, drink fresh.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Bottle Gourd Curry with Roti Serves 1

• Bottle gourd – 150g
• Whole wheat roti – 1-2 pcs
• Oil – 1 tsp
• Cumin seeds – 1/4 tsp
• Salt – to taste

How to prepare: Cook bottle gourd with cumin tempering and light spices till soft, about 10-12 minutes. Serve with roti.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Dates & Almonds Serves 1

• Ajwa dates – 2 pcs
• Almonds – 4-5 pcs (soaked)

How to prepare: Eat the dates and soaked almonds together on an empty stomach.

Breakfast

Vegetable Poha Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Peanuts – 1 tbsp
• Mustard seeds – 1/4 tsp
• Turmeric – 1/4 tsp
• Oil – 1 tsp
• Lemon – 1/2 pc
• Salt – to taste

How to prepare: Rinse poha and drain well. Temper mustard seeds in oil, add onion and peanuts and sauté, stir in turmeric and poha, mix gently and finish with lemon and salt.

Mid-Morning

Seasonal Citrus Serves 1

• Orange / Sweet lime – 1 medium

How to prepare: Peel and eat fresh.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Ridge Gourd Sabzi with Millet Roti Serves 1

• Ridge gourd – 150g
• Millet flour – 40g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Sauté ridge gourd with light spices till tender. Roll and cook the millet roti on a tawa, serve together.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Honey Kalonji Water Serves 1

• Honey – 1 tsp
• Black seed – 1/4 tsp
• Warm water – 1 glass

How to prepare: Mix well into the warm water and sip slowly.

Breakfast

Oats Porridge with Fruit Serves 1

• Rolled oats – 40g
• Milk or water – 1 cup
• Chopped seasonal fruit – 50g
• Honey – 1 tsp

How to prepare: Simmer oats in milk or water for 5-6 minutes till soft. Top with chopped fruit and a drizzle of honey.

Mid-Morning

Soaked Nuts Serves 1

• Almonds – 4 pcs
• Walnuts – 2 pcs

How to prepare: Soak overnight and eat plain.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Vegetable Soup with Roti Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Black pepper – a pinch
• Multigrain roti – 1 pc

How to prepare: Boil vegetables in water till soft, blend lightly if preferred, season with pepper. Serve with one small roti.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Soaked Walnuts Serves 1

• Walnuts – 3-4 pcs
• Water – 1 glass

How to prepare: Soak walnuts overnight and eat with a glass of warm water in the morning.

Breakfast

Sprouted Moong Salad Serves 1

• Sprouted moong – 1 cup
• Onion – 1/4, chopped
• Tomato – 1/4, chopped
• Lemon – 1/2 pc
• Roasted cumin powder – 1/4 tsp
• Coriander – to garnish
• Salt – to taste

How to prepare: Toss all ingredients together in a bowl and serve fresh.

Mid-Morning

Cucumber Sticks Serves 1

• Cucumber – 1 medium
• Chaat masala – a pinch

How to prepare: Slice the cucumber into sticks and sprinkle with chaat masala.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Stir-Fried Vegetables with Brown Rice Serves 1

• Mixed vegetables – 100g
• Brown rice – 1/3 cup (cooked)
• Oil – 1 tsp
• Garlic – 1 clove

How to prepare: Stir-fry vegetables with garlic in oil on high heat for 5-6 minutes. Serve with a small portion of brown rice.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Cinnamon Date Water Serves 1

• Dates – 3 pcs
• Cinnamon – 1 pinch
• Warm water – 1 glass

How to prepare: Stir cinnamon into the warm water and drink it alongside the dates.

Breakfast

Vegetable Upma Serves 1

• Semolina (rava) – 40g
• Mixed vegetables – 50g
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Water – 1 cup
• Salt – to taste

How to prepare: Dry roast rava lightly and set aside. Temper mustard seeds in oil, add vegetables and water, bring to a boil, stir in rava and cook till fluffy.

Mid-Morning

Dates with Green Tea Serves 1

• Dates – 2 pcs
• Green tea – 1 cup

How to prepare: Brew the tea for 2-3 minutes and enjoy with the dates.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Moong Dal Soup with Sautéed Greens Serves 1

• Moong dal – 1/2 cup
• Spinach or greens – 100g
• Water – 1.5 cups
• Garlic – 1 clove

How to prepare: Boil dal till soft and blend into a light soup. Sauté the greens with garlic and serve alongside.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Soaked Ajwa Dates Serves 1

• Ajwa dates – 2 pcs
• Warm water – 1 glass

How to prepare: Soak the dates in the warm water for 10 minutes, then eat the dates and sip the water.

Breakfast

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Ghee – 1 tsp
• Cumin seeds – 1/4 tsp
• Water – 1.5 cups
• Salt – to taste

How to prepare: Heat ghee, temper cumin, add vegetables and daliya and sauté 2 minutes. Add water and salt, cover and cook 10-12 minutes till soft. Cool slightly and serve with curd.

Mid-Morning

Seasonal Fruit Serves 1

• Apple / Pomegranate / Banana – 1 medium

How to prepare: Wash and eat as is.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Roti with Mixed Vegetable Curry Serves 1

• Whole wheat roti – 2 pcs
• Mixed vegetables – 100g
• Curd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Sauté vegetables with light spices till tender, about 10 minutes. Serve warm with roti and curd.

Early Morning

Almond Honey Water Serves 1

• Almonds – 5-6 pcs (soaked overnight)
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Peel the soaked almonds, stir honey into the warm water and drink alongside them.

Breakfast

Vegetable Poha Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Peanuts – 1 tbsp
• Mustard seeds – 1/4 tsp
• Turmeric – 1/4 tsp
• Oil – 1 tsp
• Lemon – 1/2 pc
• Salt – to taste

How to prepare: Rinse poha and drain well. Temper mustard seeds in oil, add onion and peanuts and sauté, stir in turmeric and poha, mix gently and finish with lemon and salt.

Mid-Morning

Fresh Coconut Water Serves 1

• Tender coconut – 1

How to prepare: Drink fresh, straight from the coconut.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Dal Shorba with Roti Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Cumin – 1/4 tsp
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup, temper with cumin. Serve warm with a small roti.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Soaked Raisins Serves 1

• Raisins – 10-12 pcs
• Water – 1 glass

How to prepare: Soak raisins overnight; eat the raisins and drink the water first thing in the morning.

Breakfast

Oats Porridge with Fruit Serves 1

• Rolled oats – 40g
• Milk or water – 1 cup
• Chopped seasonal fruit – 50g
• Honey – 1 tsp

How to prepare: Simmer oats in milk or water for 5-6 minutes till soft. Top with chopped fruit and a drizzle of honey.

Mid-Morning

Papaya Bowl Serves 1

• Ripe papaya – 1 small bowl (100g)

How to prepare: Cube and eat fresh.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Oil – 1 tsp

How to prepare: Cook daliya with vegetables in 1.5 cups water till soft. Cool slightly and serve with curd.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Kalonji Honey Water Serves 1

• Black seed (kalonji) – 1/2 tsp
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Stir kalonji and honey into the warm water and drink on an empty stomach.

Breakfast

Sprouted Moong Salad Serves 1

• Sprouted moong – 1 cup
• Onion – 1/4, chopped
• Tomato – 1/4, chopped
• Lemon – 1/2 pc
• Roasted cumin powder – 1/4 tsp
• Coriander – to garnish
• Salt – to taste

How to prepare: Toss all ingredients together in a bowl and serve fresh.

Mid-Morning

Roasted Chana Serves 1

• Roasted chana – 2 tbsp

How to prepare: Eat plain as a light snack.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Steamed Vegetables with Light Dal Serves 1

• Mixed vegetables – 100g (steamed)
• Split dal – 1/2 cup (cooked)
• Oil – 1/2 tsp
• Salt – to taste

How to prepare: Steam vegetables till just tender. Lightly temper the cooked dal and serve both together.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Soaked Figs Serves 1

• Dried figs – 2 pcs
• Water – 1 glass

How to prepare: Soak figs overnight in water and eat them with the water in the morning.

Breakfast

Vegetable Upma Serves 1

• Semolina (rava) – 40g
• Mixed vegetables – 50g
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Water – 1 cup
• Salt – to taste

How to prepare: Dry roast rava lightly and set aside. Temper mustard seeds in oil, add vegetables and water, bring to a boil, stir in rava and cook till fluffy.

Mid-Morning

Cumin Buttermilk Serves 1

• Buttermilk – 1 glass
• Roasted cumin powder – 1/4 tsp
• Salt – a pinch

How to prepare: Whisk all together and drink chilled or at room temperature.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Khichdi with Steamed Vegetables Serves 1

• Rice – 1/4 cup
• Moong dal – 1/4 cup
• Steamed vegetables – 100g
• Ghee – 1/2 tsp

How to prepare: Cook rice and dal together with 2 cups water till soft. Serve topped with steamed vegetables and a little ghee.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Lemon Turmeric Water Serves 1

• Lemon – 1/2 pc
• Turmeric – 1 pinch
• Warm water – 1 glass

How to prepare: Squeeze the lemon into the warm water, stir in turmeric and drink slowly.

Breakfast

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Ghee – 1 tsp
• Cumin seeds – 1/4 tsp
• Water – 1.5 cups
• Salt – to taste

How to prepare: Heat ghee, temper cumin, add vegetables and daliya and sauté 2 minutes. Add water and salt, cover and cook 10-12 minutes till soft. Cool slightly and serve with curd.

Mid-Morning

Pomegranate Juice Serves 1

• Pomegranate – 1 medium

How to prepare: Deseed and blend lightly, strain if preferred, drink fresh.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Bottle Gourd Curry with Roti Serves 1

• Bottle gourd – 150g
• Whole wheat roti – 1-2 pcs
• Oil – 1 tsp
• Cumin seeds – 1/4 tsp
• Salt – to taste

How to prepare: Cook bottle gourd with cumin tempering and light spices till soft, about 10-12 minutes. Serve with roti.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Dates & Almonds Serves 1

• Ajwa dates – 2 pcs
• Almonds – 4-5 pcs (soaked)

How to prepare: Eat the dates and soaked almonds together on an empty stomach.

Breakfast

Vegetable Poha Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Peanuts – 1 tbsp
• Mustard seeds – 1/4 tsp
• Turmeric – 1/4 tsp
• Oil – 1 tsp
• Lemon – 1/2 pc
• Salt – to taste

How to prepare: Rinse poha and drain well. Temper mustard seeds in oil, add onion and peanuts and sauté, stir in turmeric and poha, mix gently and finish with lemon and salt.

Mid-Morning

Seasonal Citrus Serves 1

• Orange / Sweet lime – 1 medium

How to prepare: Peel and eat fresh.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Ridge Gourd Sabzi with Millet Roti Serves 1

• Ridge gourd – 150g
• Millet flour – 40g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Sauté ridge gourd with light spices till tender. Roll and cook the millet roti on a tawa, serve together.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Honey Kalonji Water Serves 1

• Honey – 1 tsp
• Black seed – 1/4 tsp
• Warm water – 1 glass

How to prepare: Mix well into the warm water and sip slowly.

Breakfast

Oats Porridge with Fruit Serves 1

• Rolled oats – 40g
• Milk or water – 1 cup
• Chopped seasonal fruit – 50g
• Honey – 1 tsp

How to prepare: Simmer oats in milk or water for 5-6 minutes till soft. Top with chopped fruit and a drizzle of honey.

Mid-Morning

Soaked Nuts Serves 1

• Almonds – 4 pcs
• Walnuts – 2 pcs

How to prepare: Soak overnight and eat plain.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Vegetable Soup with Roti Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Black pepper – a pinch
• Multigrain roti – 1 pc

How to prepare: Boil vegetables in water till soft, blend lightly if preferred, season with pepper. Serve with one small roti.

Early Morning

Soaked Walnuts Serves 1

• Walnuts – 3-4 pcs
• Water – 1 glass

How to prepare: Soak walnuts overnight and eat with a glass of warm water in the morning.

Breakfast

Sprouted Moong Salad Serves 1

• Sprouted moong – 1 cup
• Onion – 1/4, chopped
• Tomato – 1/4, chopped
• Lemon – 1/2 pc
• Roasted cumin powder – 1/4 tsp
• Coriander – to garnish
• Salt – to taste

How to prepare: Toss all ingredients together in a bowl and serve fresh.

Mid-Morning

Cucumber Sticks Serves 1

• Cucumber – 1 medium
• Chaat masala – a pinch

How to prepare: Slice the cucumber into sticks and sprinkle with chaat masala.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Stir-Fried Vegetables with Brown Rice Serves 1

• Mixed vegetables – 100g
• Brown rice – 1/3 cup (cooked)
• Oil – 1 tsp
• Garlic – 1 clove

How to prepare: Stir-fry vegetables with garlic in oil on high heat for 5-6 minutes. Serve with a small portion of brown rice.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Cinnamon Date Water Serves 1

• Dates – 3 pcs
• Cinnamon – 1 pinch
• Warm water – 1 glass

How to prepare: Stir cinnamon into the warm water and drink it alongside the dates.

Breakfast

Vegetable Upma Serves 1

• Semolina (rava) – 40g
• Mixed vegetables – 50g
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Water – 1 cup
• Salt – to taste

How to prepare: Dry roast rava lightly and set aside. Temper mustard seeds in oil, add vegetables and water, bring to a boil, stir in rava and cook till fluffy.

Mid-Morning

Dates with Green Tea Serves 1

• Dates – 2 pcs
• Green tea – 1 cup

How to prepare: Brew the tea for 2-3 minutes and enjoy with the dates.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Moong Dal Soup with Sautéed Greens Serves 1

• Moong dal – 1/2 cup
• Spinach or greens – 100g
• Water – 1.5 cups
• Garlic – 1 clove

How to prepare: Boil dal till soft and blend into a light soup. Sauté the greens with garlic and serve alongside.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Soaked Ajwa Dates Serves 1

• Ajwa dates – 2 pcs
• Warm water – 1 glass

How to prepare: Soak the dates in the warm water for 10 minutes, then eat the dates and sip the water.

Breakfast

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Ghee – 1 tsp
• Cumin seeds – 1/4 tsp
• Water – 1.5 cups
• Salt – to taste

How to prepare: Heat ghee, temper cumin, add vegetables and daliya and sauté 2 minutes. Add water and salt, cover and cook 10-12 minutes till soft. Cool slightly and serve with curd.

Mid-Morning

Seasonal Fruit Serves 1

• Apple / Pomegranate / Banana – 1 medium

How to prepare: Wash and eat as is.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Roti with Mixed Vegetable Curry Serves 1

• Whole wheat roti – 2 pcs
• Mixed vegetables – 100g
• Curd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Sauté vegetables with light spices till tender, about 10 minutes. Serve warm with roti and curd.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Almond Honey Water Serves 1

• Almonds – 5-6 pcs (soaked overnight)
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Peel the soaked almonds, stir honey into the warm water and drink alongside them.

Breakfast

Vegetable Poha Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Peanuts – 1 tbsp
• Mustard seeds – 1/4 tsp
• Turmeric – 1/4 tsp
• Oil – 1 tsp
• Lemon – 1/2 pc
• Salt – to taste

How to prepare: Rinse poha and drain well. Temper mustard seeds in oil, add onion and peanuts and sauté, stir in turmeric and poha, mix gently and finish with lemon and salt.

Mid-Morning

Fresh Coconut Water Serves 1

• Tender coconut – 1

How to prepare: Drink fresh, straight from the coconut.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Dal Shorba with Roti Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Cumin – 1/4 tsp
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup, temper with cumin. Serve warm with a small roti.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Soaked Raisins Serves 1

• Raisins – 10-12 pcs
• Water – 1 glass

How to prepare: Soak raisins overnight; eat the raisins and drink the water first thing in the morning.

Breakfast

Oats Porridge with Fruit Serves 1

• Rolled oats – 40g
• Milk or water – 1 cup
• Chopped seasonal fruit – 50g
• Honey – 1 tsp

How to prepare: Simmer oats in milk or water for 5-6 minutes till soft. Top with chopped fruit and a drizzle of honey.

Mid-Morning

Papaya Bowl Serves 1

• Ripe papaya – 1 small bowl (100g)

How to prepare: Cube and eat fresh.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Oil – 1 tsp

How to prepare: Cook daliya with vegetables in 1.5 cups water till soft. Cool slightly and serve with curd.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Kalonji Honey Water Serves 1

• Black seed (kalonji) – 1/2 tsp
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Stir kalonji and honey into the warm water and drink on an empty stomach.

Breakfast

Sprouted Moong Salad Serves 1

• Sprouted moong – 1 cup
• Onion – 1/4, chopped
• Tomato – 1/4, chopped
• Lemon – 1/2 pc
• Roasted cumin powder – 1/4 tsp
• Coriander – to garnish
• Salt – to taste

How to prepare: Toss all ingredients together in a bowl and serve fresh.

Mid-Morning

Roasted Chana Serves 1

• Roasted chana – 2 tbsp

How to prepare: Eat plain as a light snack.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Steamed Vegetables with Light Dal Serves 1

• Mixed vegetables – 100g (steamed)
• Split dal – 1/2 cup (cooked)
• Oil – 1/2 tsp
• Salt – to taste

How to prepare: Steam vegetables till just tender. Lightly temper the cooked dal and serve both together.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Soaked Figs Serves 1

• Dried figs – 2 pcs
• Water – 1 glass

How to prepare: Soak figs overnight in water and eat them with the water in the morning.

Breakfast

Vegetable Upma Serves 1

• Semolina (rava) – 40g
• Mixed vegetables – 50g
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Water – 1 cup
• Salt – to taste

How to prepare: Dry roast rava lightly and set aside. Temper mustard seeds in oil, add vegetables and water, bring to a boil, stir in rava and cook till fluffy.

Mid-Morning

Cumin Buttermilk Serves 1

• Buttermilk – 1 glass
• Roasted cumin powder – 1/4 tsp
• Salt – a pinch

How to prepare: Whisk all together and drink chilled or at room temperature.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Khichdi with Steamed Vegetables Serves 1

• Rice – 1/4 cup
• Moong dal – 1/4 cup
• Steamed vegetables – 100g
• Ghee – 1/2 tsp

How to prepare: Cook rice and dal together with 2 cups water till soft. Serve topped with steamed vegetables and a little ghee.

Early Morning

Lemon Turmeric Water Serves 1

• Lemon – 1/2 pc
• Turmeric – 1 pinch
• Warm water – 1 glass

How to prepare: Squeeze the lemon into the warm water, stir in turmeric and drink slowly.

Breakfast

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Ghee – 1 tsp
• Cumin seeds – 1/4 tsp
• Water – 1.5 cups
• Salt – to taste

How to prepare: Heat ghee, temper cumin, add vegetables and daliya and sauté 2 minutes. Add water and salt, cover and cook 10-12 minutes till soft. Cool slightly and serve with curd.

Mid-Morning

Pomegranate Juice Serves 1

• Pomegranate – 1 medium

How to prepare: Deseed and blend lightly, strain if preferred, drink fresh.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Bottle Gourd Curry with Roti Serves 1

• Bottle gourd – 150g
• Whole wheat roti – 1-2 pcs
• Oil – 1 tsp
• Cumin seeds – 1/4 tsp
• Salt – to taste

How to prepare: Cook bottle gourd with cumin tempering and light spices till soft, about 10-12 minutes. Serve with roti.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Dates & Almonds Serves 1

• Ajwa dates – 2 pcs
• Almonds – 4-5 pcs (soaked)

How to prepare: Eat the dates and soaked almonds together on an empty stomach.

Breakfast

Vegetable Poha Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Peanuts – 1 tbsp
• Mustard seeds – 1/4 tsp
• Turmeric – 1/4 tsp
• Oil – 1 tsp
• Lemon – 1/2 pc
• Salt – to taste

How to prepare: Rinse poha and drain well. Temper mustard seeds in oil, add onion and peanuts and sauté, stir in turmeric and poha, mix gently and finish with lemon and salt.

Mid-Morning

Seasonal Citrus Serves 1

• Orange / Sweet lime – 1 medium

How to prepare: Peel and eat fresh.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Ridge Gourd Sabzi with Millet Roti Serves 1

• Ridge gourd – 150g
• Millet flour – 40g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Sauté ridge gourd with light spices till tender. Roll and cook the millet roti on a tawa, serve together.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Honey Kalonji Water Serves 1

• Honey – 1 tsp
• Black seed – 1/4 tsp
• Warm water – 1 glass

How to prepare: Mix well into the warm water and sip slowly.

Breakfast

Oats Porridge with Fruit Serves 1

• Rolled oats – 40g
• Milk or water – 1 cup
• Chopped seasonal fruit – 50g
• Honey – 1 tsp

How to prepare: Simmer oats in milk or water for 5-6 minutes till soft. Top with chopped fruit and a drizzle of honey.

Mid-Morning

Soaked Nuts Serves 1

• Almonds – 4 pcs
• Walnuts – 2 pcs

How to prepare: Soak overnight and eat plain.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Vegetable Soup with Roti Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Black pepper – a pinch
• Multigrain roti – 1 pc

How to prepare: Boil vegetables in water till soft, blend lightly if preferred, season with pepper. Serve with one small roti.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Soaked Walnuts Serves 1

• Walnuts – 3-4 pcs
• Water – 1 glass

How to prepare: Soak walnuts overnight and eat with a glass of warm water in the morning.

Breakfast

Sprouted Moong Salad Serves 1

• Sprouted moong – 1 cup
• Onion – 1/4, chopped
• Tomato – 1/4, chopped
• Lemon – 1/2 pc
• Roasted cumin powder – 1/4 tsp
• Coriander – to garnish
• Salt – to taste

How to prepare: Toss all ingredients together in a bowl and serve fresh.

Mid-Morning

Cucumber Sticks Serves 1

• Cucumber – 1 medium
• Chaat masala – a pinch

How to prepare: Slice the cucumber into sticks and sprinkle with chaat masala.

Lunch

Roti, Lentil Curry & Ridge Gourd Serves 1

• Whole wheat roti – 2 pcs
• Mixed lentils – 1/2 cup (cooked)
• Ridge gourd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Simmer cooked lentils with light tempering. Sauté ridge gourd in oil till tender. Serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Stir-Fried Vegetables with Brown Rice Serves 1

• Mixed vegetables – 100g
• Brown rice – 1/3 cup (cooked)
• Oil – 1 tsp
• Garlic – 1 clove

How to prepare: Stir-fry vegetables with garlic in oil on high heat for 5-6 minutes. Serve with a small portion of brown rice.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Cinnamon Date Water Serves 1

• Dates – 3 pcs
• Cinnamon – 1 pinch
• Warm water – 1 glass

How to prepare: Stir cinnamon into the warm water and drink it alongside the dates.

Breakfast

Vegetable Upma Serves 1

• Semolina (rava) – 40g
• Mixed vegetables – 50g
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Water – 1 cup
• Salt – to taste

How to prepare: Dry roast rava lightly and set aside. Temper mustard seeds in oil, add vegetables and water, bring to a boil, stir in rava and cook till fluffy.

Mid-Morning

Dates with Green Tea Serves 1

• Dates – 2 pcs
• Green tea – 1 cup

How to prepare: Brew the tea for 2-3 minutes and enjoy with the dates.

Lunch

Vegetable Pulao with Raita Serves 1

• Rice – 1/2 cup
• Mixed vegetables – 100g
• Whole spices – a pinch
• Oil – 1 tsp
• Curd – 100g

How to prepare: Sauté vegetables and whole spices in oil, add washed rice and 1 cup water, cook covered till done. Serve with curd raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Moong Dal Soup with Sautéed Greens Serves 1

• Moong dal – 1/2 cup
• Spinach or greens – 100g
• Water – 1.5 cups
• Garlic – 1 clove

How to prepare: Boil dal till soft and blend into a light soup. Sauté the greens with garlic and serve alongside.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Soaked Ajwa Dates Serves 1

• Ajwa dates – 2 pcs
• Warm water – 1 glass

How to prepare: Soak the dates in the warm water for 10 minutes, then eat the dates and sip the water.

Breakfast

Vegetable Daliya with Curd Serves 1

• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Curd – 100g
• Ghee – 1 tsp
• Cumin seeds – 1/4 tsp
• Water – 1.5 cups
• Salt – to taste

How to prepare: Heat ghee, temper cumin, add vegetables and daliya and sauté 2 minutes. Add water and salt, cover and cook 10-12 minutes till soft. Cool slightly and serve with curd.

Mid-Morning

Seasonal Fruit Serves 1

• Apple / Pomegranate / Banana – 1 medium

How to prepare: Wash and eat as is.

Lunch

Brown Rice, Moong Dal & Spinach Serves 1

• Brown rice – 1/2 cup (cooked)
• Moong dal – 1/2 cup (cooked)
• Spinach – 100g
• Cucumber – 1/2, sliced
• Oil – 1 tsp
• Salt – to taste

How to prepare: Cook rice and dal separately till soft. Sauté spinach in oil with salt for 4-5 minutes. Plate with a cucumber salad on the side.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Roti with Mixed Vegetable Curry Serves 1

• Whole wheat roti – 2 pcs
• Mixed vegetables – 100g
• Curd – 100g
• Oil – 1 tsp
• Salt – to taste

How to prepare: Sauté vegetables with light spices till tender, about 10 minutes. Serve warm with roti and curd.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Almond Honey Water Serves 1

• Almonds – 5-6 pcs (soaked overnight)
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Peel the soaked almonds, stir honey into the warm water and drink alongside them.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Fresh Coconut Water Serves 1

• Tender coconut – 1

How to prepare: Drink fresh, straight from the coconut.

Lunch

Steamed Fish with Vegetable Pulao Serves 1

• Fish – 120g
• Rice – 1/2 cup
• Mixed vegetables – 50g
• Curd – 100g

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Cook rice with vegetables into a light pulao and serve with curd.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Light Chicken Stew with Vegetables Serves 1

• Chicken – 100g
• Mixed vegetables – 100g
• Water – 1 cup
• Light spices – a pinch

How to prepare: Simmer chicken and vegetables together in water with light spices for 20-25 minutes till tender.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Soaked Raisins Serves 1

• Raisins – 10-12 pcs
• Water – 1 glass

How to prepare: Soak raisins overnight; eat the raisins and drink the water first thing in the morning.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Papaya Bowl Serves 1

• Ripe papaya – 1 small bowl (100g)

How to prepare: Cube and eat fresh.

Lunch

Grilled Fish with Millet Roti Serves 1

• Fish – 120g
• Millet flour – 40g
• Cucumber raita – 100g
• Oil – 1/2 tsp

How to prepare: Marinate and grill or pan-sear fish for 4-5 minutes per side. Roll and cook millet roti, serve with cucumber raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Dal Shorba with Roti (Plant-Based Day) Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup and season lightly. Serve warm with a small roti.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Kalonji Honey Water Serves 1

• Black seed (kalonji) – 1/2 tsp
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Stir kalonji and honey into the warm water and drink on an empty stomach.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Roasted Chana Serves 1

• Roasted chana – 2 tbsp

How to prepare: Eat plain as a light snack.

Lunch

Roti with Egg Curry & Lauki Serves 1

• Eggs – 2, boiled
• Whole wheat roti – 2 pcs
• Bottle gourd – 100g
• Onion-tomato gravy – 1/2 cup

How to prepare: Simmer boiled eggs in the onion-tomato gravy for 8-10 minutes. Cook lauki separately and serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Egg Curry with Roti Serves 1

• Eggs – 2, boiled
• Onion-tomato gravy – 1/2 cup
• Small roti – 1 pc

How to prepare: Simmer boiled eggs in the gravy for 8-10 minutes and serve with a small roti.

Early Morning

Soaked Figs Serves 1

• Dried figs – 2 pcs
• Water – 1 glass

How to prepare: Soak figs overnight in water and eat them with the water in the morning.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Cumin Buttermilk Serves 1

• Buttermilk – 1 glass
• Roasted cumin powder – 1/4 tsp
• Salt – a pinch

How to prepare: Whisk all together and drink chilled or at room temperature.

Lunch

Goat Meat Curry (Occasional) with Brown Rice Serves 1

• Goat meat – 100g
• Brown rice – 1/2 cup (cooked)
• Light curry masala – 1/2 cup
• Salad – 1 cup

How to prepare: Slow-cook goat meat in the curry masala till tender, about 40-45 minutes. Serve over brown rice with salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Vegetable Soup with Boiled Egg Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Eggs – 1, boiled

How to prepare: Boil vegetables till soft, blend lightly if preferred and season. Serve with one boiled egg.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Lemon Turmeric Water Serves 1

• Lemon – 1/2 pc
• Turmeric – 1 pinch
• Warm water – 1 glass

How to prepare: Squeeze the lemon into the warm water, stir in turmeric and drink slowly.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Pomegranate Juice Serves 1

• Pomegranate – 1 medium

How to prepare: Deseed and blend lightly, strain if preferred, drink fresh.

Lunch

Grilled Chicken with Brown Rice Serves 1

• Chicken breast – 120g
• Brown rice – 1/2 cup (cooked)
• Mixed salad – 1 cup
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Marinate chicken lightly and grill or pan-sear 6-7 minutes per side till cooked through. Serve with brown rice and salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Light Chicken Soup with Roti Serves 1

• Chicken – 80g
• Water – 1.5 cups
• Mixed vegetables – 50g
• Small roti – 1 pc

How to prepare: Simmer chicken and vegetables in water for 20 minutes till tender, season lightly. Serve warm with a small roti.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Dates & Almonds Serves 1

• Ajwa dates – 2 pcs
• Almonds – 4-5 pcs (soaked)

How to prepare: Eat the dates and soaked almonds together on an empty stomach.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Seasonal Citrus Serves 1

• Orange / Sweet lime – 1 medium

How to prepare: Peel and eat fresh.

Lunch

Roti with Chana Masala (Plant-Based Day) Serves 1

• Whole wheat roti – 2 pcs
• Boiled chickpeas – 3/4 cup
• Onion-tomato masala – 1/2 cup
• Salad – 1 cup

How to prepare: Simmer chickpeas in the masala for 10 minutes and serve with roti and salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Steamed Fish with Sautéed Spinach Serves 1

• Fish – 100g
• Spinach – 100g
• Oil – 1/2 tsp
• Garlic – 1 clove

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Sauté spinach with garlic and serve alongside.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Honey Kalonji Water Serves 1

• Honey – 1 tsp
• Black seed – 1/4 tsp
• Warm water – 1 glass

How to prepare: Mix well into the warm water and sip slowly.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Soaked Nuts Serves 1

• Almonds – 4 pcs
• Walnuts – 2 pcs

How to prepare: Soak overnight and eat plain.

Lunch

Roti with Fish Curry & Spinach Serves 1

• Fish – 120g
• Whole wheat roti – 2 pcs
• Spinach – 100g
• Light curry masala – 1/2 cup
• Oil – 1 tsp

How to prepare: Simmer fish in the light curry masala for 12-15 minutes till cooked through. Sauté spinach separately and serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Grilled Fish with Steamed Vegetables Serves 1

• Fish – 100g
• Mixed vegetables – 100g (steamed)
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Grill or pan-sear the fish for 4-5 minutes per side. Serve with lightly steamed vegetables and a squeeze of lemon.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Soaked Walnuts Serves 1

• Walnuts – 3-4 pcs
• Water – 1 glass

How to prepare: Soak walnuts overnight and eat with a glass of warm water in the morning.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Cucumber Sticks Serves 1

• Cucumber – 1 medium
• Chaat masala – a pinch

How to prepare: Slice the cucumber into sticks and sprinkle with chaat masala.

Lunch

Light Chicken Curry with Jowar Roti Serves 1

• Chicken – 120g
• Jowar flour – 40g
• Onion-tomato gravy – 1/2 cup
• Salad – 1 cup

How to prepare: Cook chicken in the gravy till tender, about 20 minutes. Roll and cook the jowar roti, serve together with salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Chicken Stew with Vegetables Serves 1

• Chicken – 100g
• Mixed vegetables – 100g
• Water – 1 cup
• Light spices – a pinch

How to prepare: Simmer chicken and vegetables together in water with light spices for 20-25 minutes till tender.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Cinnamon Date Water Serves 1

• Dates – 3 pcs
• Cinnamon – 1 pinch
• Warm water – 1 glass

How to prepare: Stir cinnamon into the warm water and drink it alongside the dates.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Dates with Green Tea Serves 1

• Dates – 2 pcs
• Green tea – 1 cup

How to prepare: Brew the tea for 2-3 minutes and enjoy with the dates.

Lunch

Brown Rice with Light Chicken Curry Serves 1

• Chicken – 120g
• Brown rice – 1/2 cup (cooked)
• Onion-tomato gravy – 1/2 cup
• Oil – 1 tsp
• Cucumber – salad

How to prepare: Cook chicken in the onion-tomato gravy with light spices for 20-25 minutes till done. Serve over brown rice with cucumber salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Dal Shorba with Roti (Plant-Based Day) Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup and season lightly. Serve warm with a small roti.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Soaked Ajwa Dates Serves 1

• Ajwa dates – 2 pcs
• Warm water – 1 glass

How to prepare: Soak the dates in the warm water for 10 minutes, then eat the dates and sip the water.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Seasonal Fruit Serves 1

• Apple / Pomegranate / Banana – 1 medium

How to prepare: Wash and eat as is.

Lunch

Steamed Fish with Vegetable Pulao Serves 1

• Fish – 120g
• Rice – 1/2 cup
• Mixed vegetables – 50g
• Curd – 100g

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Cook rice with vegetables into a light pulao and serve with curd.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Egg Curry with Roti Serves 1

• Eggs – 2, boiled
• Onion-tomato gravy – 1/2 cup
• Small roti – 1 pc

How to prepare: Simmer boiled eggs in the gravy for 8-10 minutes and serve with a small roti.

Early Morning

Almond Honey Water Serves 1

• Almonds – 5-6 pcs (soaked overnight)
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Peel the soaked almonds, stir honey into the warm water and drink alongside them.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Fresh Coconut Water Serves 1

• Tender coconut – 1

How to prepare: Drink fresh, straight from the coconut.

Lunch

Grilled Fish with Millet Roti Serves 1

• Fish – 120g
• Millet flour – 40g
• Cucumber raita – 100g
• Oil – 1/2 tsp

How to prepare: Marinate and grill or pan-sear fish for 4-5 minutes per side. Roll and cook millet roti, serve with cucumber raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Vegetable Soup with Boiled Egg Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Eggs – 1, boiled

How to prepare: Boil vegetables till soft, blend lightly if preferred and season. Serve with one boiled egg.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Soaked Raisins Serves 1

• Raisins – 10-12 pcs
• Water – 1 glass

How to prepare: Soak raisins overnight; eat the raisins and drink the water first thing in the morning.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Papaya Bowl Serves 1

• Ripe papaya – 1 small bowl (100g)

How to prepare: Cube and eat fresh.

Lunch

Roti with Egg Curry & Lauki Serves 1

• Eggs – 2, boiled
• Whole wheat roti – 2 pcs
• Bottle gourd – 100g
• Onion-tomato gravy – 1/2 cup

How to prepare: Simmer boiled eggs in the onion-tomato gravy for 8-10 minutes. Cook lauki separately and serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Chicken Soup with Roti Serves 1

• Chicken – 80g
• Water – 1.5 cups
• Mixed vegetables – 50g
• Small roti – 1 pc

How to prepare: Simmer chicken and vegetables in water for 20 minutes till tender, season lightly. Serve warm with a small roti.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Kalonji Honey Water Serves 1

• Black seed (kalonji) – 1/2 tsp
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Stir kalonji and honey into the warm water and drink on an empty stomach.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Roasted Chana Serves 1

• Roasted chana – 2 tbsp

How to prepare: Eat plain as a light snack.

Lunch

Goat Meat Curry (Occasional) with Brown Rice Serves 1

• Goat meat – 100g
• Brown rice – 1/2 cup (cooked)
• Light curry masala – 1/2 cup
• Salad – 1 cup

How to prepare: Slow-cook goat meat in the curry masala till tender, about 40-45 minutes. Serve over brown rice with salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Steamed Fish with Sautéed Spinach Serves 1

• Fish – 100g
• Spinach – 100g
• Oil – 1/2 tsp
• Garlic – 1 clove

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Sauté spinach with garlic and serve alongside.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Soaked Figs Serves 1

• Dried figs – 2 pcs
• Water – 1 glass

How to prepare: Soak figs overnight in water and eat them with the water in the morning.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Cumin Buttermilk Serves 1

• Buttermilk – 1 glass
• Roasted cumin powder – 1/4 tsp
• Salt – a pinch

How to prepare: Whisk all together and drink chilled or at room temperature.

Lunch

Grilled Chicken with Brown Rice Serves 1

• Chicken breast – 120g
• Brown rice – 1/2 cup (cooked)
• Mixed salad – 1 cup
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Marinate chicken lightly and grill or pan-sear 6-7 minutes per side till cooked through. Serve with brown rice and salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Grilled Fish with Steamed Vegetables Serves 1

• Fish – 100g
• Mixed vegetables – 100g (steamed)
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Grill or pan-sear the fish for 4-5 minutes per side. Serve with lightly steamed vegetables and a squeeze of lemon.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Lemon Turmeric Water Serves 1

• Lemon – 1/2 pc
• Turmeric – 1 pinch
• Warm water – 1 glass

How to prepare: Squeeze the lemon into the warm water, stir in turmeric and drink slowly.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Pomegranate Juice Serves 1

• Pomegranate – 1 medium

How to prepare: Deseed and blend lightly, strain if preferred, drink fresh.

Lunch

Roti with Chana Masala (Plant-Based Day) Serves 1

• Whole wheat roti – 2 pcs
• Boiled chickpeas – 3/4 cup
• Onion-tomato masala – 1/2 cup
• Salad – 1 cup

How to prepare: Simmer chickpeas in the masala for 10 minutes and serve with roti and salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Light Chicken Stew with Vegetables Serves 1

• Chicken – 100g
• Mixed vegetables – 100g
• Water – 1 cup
• Light spices – a pinch

How to prepare: Simmer chicken and vegetables together in water with light spices for 20-25 minutes till tender.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Dates & Almonds Serves 1

• Ajwa dates – 2 pcs
• Almonds – 4-5 pcs (soaked)

How to prepare: Eat the dates and soaked almonds together on an empty stomach.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Seasonal Citrus Serves 1

• Orange / Sweet lime – 1 medium

How to prepare: Peel and eat fresh.

Lunch

Roti with Fish Curry & Spinach Serves 1

• Fish – 120g
• Whole wheat roti – 2 pcs
• Spinach – 100g
• Light curry masala – 1/2 cup
• Oil – 1 tsp

How to prepare: Simmer fish in the light curry masala for 12-15 minutes till cooked through. Sauté spinach separately and serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Dal Shorba with Roti (Plant-Based Day) Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup and season lightly. Serve warm with a small roti.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Honey Kalonji Water Serves 1

• Honey – 1 tsp
• Black seed – 1/4 tsp
• Warm water – 1 glass

How to prepare: Mix well into the warm water and sip slowly.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Soaked Nuts Serves 1

• Almonds – 4 pcs
• Walnuts – 2 pcs

How to prepare: Soak overnight and eat plain.

Lunch

Light Chicken Curry with Jowar Roti Serves 1

• Chicken – 120g
• Jowar flour – 40g
• Onion-tomato gravy – 1/2 cup
• Salad – 1 cup

How to prepare: Cook chicken in the gravy till tender, about 20 minutes. Roll and cook the jowar roti, serve together with salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Egg Curry with Roti Serves 1

• Eggs – 2, boiled
• Onion-tomato gravy – 1/2 cup
• Small roti – 1 pc

How to prepare: Simmer boiled eggs in the gravy for 8-10 minutes and serve with a small roti.

Early Morning

Soaked Walnuts Serves 1

• Walnuts – 3-4 pcs
• Water – 1 glass

How to prepare: Soak walnuts overnight and eat with a glass of warm water in the morning.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Cucumber Sticks Serves 1

• Cucumber – 1 medium
• Chaat masala – a pinch

How to prepare: Slice the cucumber into sticks and sprinkle with chaat masala.

Lunch

Brown Rice with Light Chicken Curry Serves 1

• Chicken – 120g
• Brown rice – 1/2 cup (cooked)
• Onion-tomato gravy – 1/2 cup
• Oil – 1 tsp
• Cucumber – salad

How to prepare: Cook chicken in the onion-tomato gravy with light spices for 20-25 minutes till done. Serve over brown rice with cucumber salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Vegetable Soup with Boiled Egg Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Eggs – 1, boiled

How to prepare: Boil vegetables till soft, blend lightly if preferred and season. Serve with one boiled egg.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Cinnamon Date Water Serves 1

• Dates – 3 pcs
• Cinnamon – 1 pinch
• Warm water – 1 glass

How to prepare: Stir cinnamon into the warm water and drink it alongside the dates.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Dates with Green Tea Serves 1

• Dates – 2 pcs
• Green tea – 1 cup

How to prepare: Brew the tea for 2-3 minutes and enjoy with the dates.

Lunch

Steamed Fish with Vegetable Pulao Serves 1

• Fish – 120g
• Rice – 1/2 cup
• Mixed vegetables – 50g
• Curd – 100g

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Cook rice with vegetables into a light pulao and serve with curd.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Light Chicken Soup with Roti Serves 1

• Chicken – 80g
• Water – 1.5 cups
• Mixed vegetables – 50g
• Small roti – 1 pc

How to prepare: Simmer chicken and vegetables in water for 20 minutes till tender, season lightly. Serve warm with a small roti.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Soaked Ajwa Dates Serves 1

• Ajwa dates – 2 pcs
• Warm water – 1 glass

How to prepare: Soak the dates in the warm water for 10 minutes, then eat the dates and sip the water.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Seasonal Fruit Serves 1

• Apple / Pomegranate / Banana – 1 medium

How to prepare: Wash and eat as is.

Lunch

Grilled Fish with Millet Roti Serves 1

• Fish – 120g
• Millet flour – 40g
• Cucumber raita – 100g
• Oil – 1/2 tsp

How to prepare: Marinate and grill or pan-sear fish for 4-5 minutes per side. Roll and cook millet roti, serve with cucumber raita.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Steamed Fish with Sautéed Spinach Serves 1

• Fish – 100g
• Spinach – 100g
• Oil – 1/2 tsp
• Garlic – 1 clove

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Sauté spinach with garlic and serve alongside.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Almond Honey Water Serves 1

• Almonds – 5-6 pcs (soaked overnight)
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Peel the soaked almonds, stir honey into the warm water and drink alongside them.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Fresh Coconut Water Serves 1

• Tender coconut – 1

How to prepare: Drink fresh, straight from the coconut.

Lunch

Roti with Egg Curry & Lauki Serves 1

• Eggs – 2, boiled
• Whole wheat roti – 2 pcs
• Bottle gourd – 100g
• Onion-tomato gravy – 1/2 cup

How to prepare: Simmer boiled eggs in the onion-tomato gravy for 8-10 minutes. Cook lauki separately and serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Grilled Fish with Steamed Vegetables Serves 1

• Fish – 100g
• Mixed vegetables – 100g (steamed)
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Grill or pan-sear the fish for 4-5 minutes per side. Serve with lightly steamed vegetables and a squeeze of lemon.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Soaked Raisins Serves 1

• Raisins – 10-12 pcs
• Water – 1 glass

How to prepare: Soak raisins overnight; eat the raisins and drink the water first thing in the morning.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Papaya Bowl Serves 1

• Ripe papaya – 1 small bowl (100g)

How to prepare: Cube and eat fresh.

Lunch

Goat Meat Curry (Occasional) with Brown Rice Serves 1

• Goat meat – 100g
• Brown rice – 1/2 cup (cooked)
• Light curry masala – 1/2 cup
• Salad – 1 cup

How to prepare: Slow-cook goat meat in the curry masala till tender, about 40-45 minutes. Serve over brown rice with salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Chicken Stew with Vegetables Serves 1

• Chicken – 100g
• Mixed vegetables – 100g
• Water – 1 cup
• Light spices – a pinch

How to prepare: Simmer chicken and vegetables together in water with light spices for 20-25 minutes till tender.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Kalonji Honey Water Serves 1

• Black seed (kalonji) – 1/2 tsp
• Honey – 1 tsp
• Warm water – 1 glass

How to prepare: Stir kalonji and honey into the warm water and drink on an empty stomach.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Roasted Chana Serves 1

• Roasted chana – 2 tbsp

How to prepare: Eat plain as a light snack.

Lunch

Grilled Chicken with Brown Rice Serves 1

• Chicken breast – 120g
• Brown rice – 1/2 cup (cooked)
• Mixed salad – 1 cup
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Marinate chicken lightly and grill or pan-sear 6-7 minutes per side till cooked through. Serve with brown rice and salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Dal Shorba with Roti (Plant-Based Day) Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup and season lightly. Serve warm with a small roti.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.

Early Morning

Soaked Figs Serves 1

• Dried figs – 2 pcs
• Water – 1 glass

How to prepare: Soak figs overnight in water and eat them with the water in the morning.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Cumin Buttermilk Serves 1

• Buttermilk – 1 glass
• Roasted cumin powder – 1/4 tsp
• Salt – a pinch

How to prepare: Whisk all together and drink chilled or at room temperature.

Lunch

Roti with Chana Masala (Plant-Based Day) Serves 1

• Whole wheat roti – 2 pcs
• Boiled chickpeas – 3/4 cup
• Onion-tomato masala – 1/2 cup
• Salad – 1 cup

How to prepare: Simmer chickpeas in the masala for 10 minutes and serve with roti and salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Egg Curry with Roti Serves 1

• Eggs – 2, boiled
• Onion-tomato gravy – 1/2 cup
• Small roti – 1 pc

How to prepare: Simmer boiled eggs in the gravy for 8-10 minutes and serve with a small roti.

Early Morning

Lemon Turmeric Water Serves 1

• Lemon – 1/2 pc
• Turmeric – 1 pinch
• Warm water – 1 glass

How to prepare: Squeeze the lemon into the warm water, stir in turmeric and drink slowly.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Pomegranate Juice Serves 1

• Pomegranate – 1 medium

How to prepare: Deseed and blend lightly, strain if preferred, drink fresh.

Lunch

Roti with Fish Curry & Spinach Serves 1

• Fish – 120g
• Whole wheat roti – 2 pcs
• Spinach – 100g
• Light curry masala – 1/2 cup
• Oil – 1 tsp

How to prepare: Simmer fish in the light curry masala for 12-15 minutes till cooked through. Sauté spinach separately and serve both with roti.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Vegetable Soup with Boiled Egg Serves 1

• Mixed vegetables – 100g
• Water – 1.5 cups
• Eggs – 1, boiled

How to prepare: Boil vegetables till soft, blend lightly if preferred and season. Serve with one boiled egg.

Before Bed

Nutmeg Milk Serves 1

• Milk – 1 glass
• Nutmeg – a pinch

How to prepare: Warm the milk with a pinch of nutmeg and drink.

Early Morning

Dates & Almonds Serves 1

• Ajwa dates – 2 pcs
• Almonds – 4-5 pcs (soaked)

How to prepare: Eat the dates and soaked almonds together on an empty stomach.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Seasonal Citrus Serves 1

• Orange / Sweet lime – 1 medium

How to prepare: Peel and eat fresh.

Lunch

Light Chicken Curry with Jowar Roti Serves 1

• Chicken – 120g
• Jowar flour – 40g
• Onion-tomato gravy – 1/2 cup
• Salad – 1 cup

How to prepare: Cook chicken in the gravy till tender, about 20 minutes. Roll and cook the jowar roti, serve together with salad.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Light Chicken Soup with Roti Serves 1

• Chicken – 80g
• Water – 1.5 cups
• Mixed vegetables – 50g
• Small roti – 1 pc

How to prepare: Simmer chicken and vegetables in water for 20 minutes till tender, season lightly. Serve warm with a small roti.

Before Bed

Chamomile Tea Serves 1

• Chamomile or herbal tea – 1 cup

How to prepare: Steep for 3-4 minutes and drink warm.

Early Morning

Honey Kalonji Water Serves 1

• Honey – 1 tsp
• Black seed – 1/4 tsp
• Warm water – 1 glass

How to prepare: Mix well into the warm water and sip slowly.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Soaked Nuts Serves 1

• Almonds – 4 pcs
• Walnuts – 2 pcs

How to prepare: Soak overnight and eat plain.

Lunch

Brown Rice with Light Chicken Curry Serves 1

• Chicken – 120g
• Brown rice – 1/2 cup (cooked)
• Onion-tomato gravy – 1/2 cup
• Oil – 1 tsp
• Cucumber – salad

How to prepare: Cook chicken in the onion-tomato gravy with light spices for 20-25 minutes till done. Serve over brown rice with cucumber salad.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Steamed Fish with Sautéed Spinach Serves 1

• Fish – 100g
• Spinach – 100g
• Oil – 1/2 tsp
• Garlic – 1 clove

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Sauté spinach with garlic and serve alongside.

Before Bed

Soaked Raisins Water Serves 1

• Raisins – 6-8 pcs
• Water – 1 glass

How to prepare: Soak for 15 minutes and drink the water with the raisins.

Early Morning

Soaked Walnuts Serves 1

• Walnuts – 3-4 pcs
• Water – 1 glass

How to prepare: Soak walnuts overnight and eat with a glass of warm water in the morning.

Breakfast

Boiled Egg with Vegetable Daliya Serves 1

• Eggs – 1-2
• Broken wheat (daliya) – 40g
• Mixed vegetables – 50g
• Water – 1.5 cups

How to prepare: Cook daliya with vegetables in water till soft. Boil the eggs separately for 8-10 minutes and serve together.

Mid-Morning

Cucumber Sticks Serves 1

• Cucumber – 1 medium
• Chaat masala – a pinch

How to prepare: Slice the cucumber into sticks and sprinkle with chaat masala.

Lunch

Steamed Fish with Vegetable Pulao Serves 1

• Fish – 120g
• Rice – 1/2 cup
• Mixed vegetables – 50g
• Curd – 100g

How to prepare: Steam the fish with light seasoning for 12-15 minutes. Cook rice with vegetables into a light pulao and serve with curd.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Grilled Fish with Steamed Vegetables Serves 1

• Fish – 100g
• Mixed vegetables – 100g (steamed)
• Oil – 1/2 tsp
• Lemon – a few drops

How to prepare: Grill or pan-sear the fish for 4-5 minutes per side. Serve with lightly steamed vegetables and a squeeze of lemon.

Before Bed

Turmeric Milk Serves 1

• Milk – 1 glass
• Turmeric – 1/4 tsp

How to prepare: Warm the milk, stir in turmeric and drink before bed.

Early Morning

Cinnamon Date Water Serves 1

• Dates – 3 pcs
• Cinnamon – 1 pinch
• Warm water – 1 glass

How to prepare: Stir cinnamon into the warm water and drink it alongside the dates.

Breakfast

Poha with Boiled Egg Serves 1

• Flattened rice (poha) – 1/2 cup
• Onion – 1 small
• Mustard seeds – 1/4 tsp
• Oil – 1 tsp
• Eggs – 1, boiled

How to prepare: Prepare poha as usual with tempered onion and mustard seeds. Serve with one boiled egg on the side.

Mid-Morning

Dates with Green Tea Serves 1

• Dates – 2 pcs
• Green tea – 1 cup

How to prepare: Brew the tea for 2-3 minutes and enjoy with the dates.

Lunch

Grilled Fish with Millet Roti Serves 1

• Fish – 120g
• Millet flour – 40g
• Cucumber raita – 100g
• Oil – 1/2 tsp

How to prepare: Marinate and grill or pan-sear fish for 4-5 minutes per side. Roll and cook millet roti, serve with cucumber raita.

Evening Snack

Herbal Tea & Dates Serves 1

• Herbal tea – 1 cup
• Dates – 2 pcs

How to prepare: Brew the tea for 3-4 minutes and enjoy with the dates.

Dinner

Light Chicken Stew with Vegetables Serves 1

• Chicken – 100g
• Mixed vegetables – 100g
• Water – 1 cup
• Light spices – a pinch

How to prepare: Simmer chicken and vegetables together in water with light spices for 20-25 minutes till tender.

Before Bed

Honey Water Serves 1

• Warm water – 1 glass
• Honey – 1 tsp

How to prepare: Stir honey into warm water and sip slowly.

Early Morning

Soaked Ajwa Dates Serves 1

• Ajwa dates – 2 pcs
• Warm water – 1 glass

How to prepare: Soak the dates in the warm water for 10 minutes, then eat the dates and sip the water.

Breakfast

Boiled Eggs with Toast Serves 1

• Eggs – 2
• Whole wheat bread – 2 slices

How to prepare: Boil eggs for 8-10 minutes, peel and serve with lightly toasted bread.

Mid-Morning

Seasonal Fruit Serves 1

• Apple / Pomegranate / Banana – 1 medium

How to prepare: Wash and eat as is.

Lunch

Roti with Egg Curry & Lauki Serves 1

• Eggs – 2, boiled
• Whole wheat roti – 2 pcs
• Bottle gourd – 100g
• Onion-tomato gravy – 1/2 cup

How to prepare: Simmer boiled eggs in the onion-tomato gravy for 8-10 minutes. Cook lauki separately and serve both with roti.

Evening Snack

Roasted Chana & Green Tea Serves 1

• Roasted chana – 2 tbsp
• Green tea – 1 cup

How to prepare: Brew tea for 2-3 minutes and serve with the roasted chana.

Dinner

Dal Shorba with Roti (Plant-Based Day) Serves 1

• Mixed lentils – 1/2 cup
• Water – 1.5 cups
• Small roti – 1 pc

How to prepare: Boil lentils till soft, blend into a thin soup and season lightly. Serve warm with a small roti.

Before Bed

Cardamom Milk Serves 1

• Milk – 1 glass
• Cardamom – 1 pod, crushed

How to prepare: Warm the milk with crushed cardamom and drink.