Weight Loss Diet Plan For Beginners

Diet 1
WEEKLY
DAY 1
All herbs mention in herbs and spices section has to be taken pre meal if
mention then only take it post meal and please go through herbs and spices
pdf
Day 1
Meal Diet Spices and Herbs
Timings
Early 1 tsp ghee

Morning
Na
1 glass green juice ( please check recipe )
Breakfast 2 grill sandwich use 4 bread with 45 gm chopped ½ tsp cumin powder
cucumber, onion tomato you can grill it or have
it as you like
Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs strawberries/1

bowl papaya 80 gm./1 bowl watermelon/ 1 orange
/1 guava / 1 small bowl pineapple/+ 1 tsp
pumpkin seeds
Lunch 2 jowar chapatti (50 gm jowar flour) with 1 1 tsp fennel
bowl bhindi 1 plate salad ½ cucumber +1/2
Tomato
Evening 1 glass buttermilk use 2 tbsp . curd make thin NA
buttermilk / 1 glass salty lemonade/1 cup green
tea
+
1 bowl unsalted homemade makhana
Dinner 1 glass warm water 15 min before dinner ½ tsp cinnamon
powder
1 bowl methi rice use 30 gm rice 90 methi avoid

peas potato
Post-Dinner 1 tsp Isabgol
Day 2
Timings
Early 1 tsp ghee

Morning
Na
Breakfast 1 bowl vegetable poha with chopped use onion ½ tsp cumin powder
avoid peanut potato
Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs Na

strawberries/1 bowl papaya 80 gm./1 bowl
watermelon/ 1 orange /1 guava / 1 small
bowl pineapple/+ 1 tsp pumpkin seeds
Lunch 2 jowar chapatti (use 40 gm jowar flour) 1 tsp fennel
with 1 bowl aloo mutter sabji
+1 plate salad use ½ cucumber +1/2 tomato
Evening 1 glass buttermilk use 2 tbsp . curd make NA
thin buttermilk / 1 glass salty lemonade/1
cup green tea
+
Dinner 1 glass warm water 15 min before ½ tsp cinnamon powder
dinner
1 bowl tomato shorba use tomato ,basil

leaves ,lemonade for flavor+ 3 pcs grill
paneer tikka 70 gm paneer along side 70
gm Choo bell peppers onion capsicum
tossed it spices you like

Day 3
Timings
Early 1 tsp ghee

Morning
Na
Breakfast 1 bowl overnight chia pudding ½ tsp cumin powder

Take 1 cup almond milkn1 tbsp chia seeds add
sweetener of your choice let it sit overnight in
morning add chopped kiwi, apple ,papaya and
sprinkle some white sea some seeds on top for
flavoring crush 2 almond and enjoy
Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs strawberries/1

bowl papaya 80 gm./1 bowl watermelon/ 1 orange
/1 guava / 1 small bowl pineapple/+ 1 tsp
pumpkin seeds
Lunch 1 bowl pumpkin sabji with 2 roti use 40 gm flour +1 1 tsp fennel
plate salad ½ cucumber +1/2 tomato

buttermilk / 1 glass salty lemonade/1 cup green
tea
+
dinner 1 glass warm water 15 min before dinner ½ tsp cinnamon
powder
1 bowl dal rice + ) 1 plate salad ½ cucumber
+1/2 tomat
Day 4
Timings
Early 1 tsp ghee

Morning
Na
Breakfast 1 bowl vegetable upma ½ tsp cumin powder
Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs strawberries/1 bowl

papaya 80 gm./1 bowl watermelon/ 1 orange /1 guava / 1
small bowl pineapple/+ 1 tsp pumpkin seeds
Lunch 1 bowl sambhar with 1 rawa dosa + 1 plate salad ½ 1 tsp fennel
cucumber +1/2 tomato
buttermilk / 1 glass salty lemonade/1 cup green tea
+
Dinner ½ tsp
1 glass warm water 15 min before dinner cinnamon
powder
2 pcs besan chilla use chopped onion tomato enjoy with

homemade chutney
Post- 1 tsp Isabgol

Dinner
Day 5
Timings
Early 1 tsp ghee

Morning
Na
Breakfast 1 bowl vegetable daliya s + 1 small bowl ½ tsp cumin powder

watermelon 90 gm

Lunch 1 bowl sprouts sabbji with 2 jowar roti 1 tsp fennel
use 40 gm flour +1 plate salad ½ cucumber
+1/2 tomato

cup green tea
+
Dinner 1 glass warm water 15 min before dinner ½ tsp cinnamon powder
1 bowl whole wheat red sauce pasta with
veggies (use one tomato to make red
sauce)you can make pesto sauce have it
however you like it
Day 6
Diet Spices and Herbs
MealTimings
Early 1 tsp ghee

Morning
Na
Breakfast 1 bowl masala oats use 1 small packet of ½ tsp cumin powder
saffola oats add veggies up to 45 gm

strawberries/1 bowl papaya 80 gm./1
bowl watermelon/ 1 orange /1 guava / 1
small bowl pineapple/+ 1 tsp pumpkin
seeds
Lunch 2 pcs methi paratha (40 gm wheat flour 1 tsp fennel
stuff it up with methi and 8gms ghee) +
1 bowl curd (can flavor it with pineapple
or cucumber)1 plate salad ½ beetroot
+1/2 tomato if you feel hungry can take
1 more paratha

thin buttermilk / 1 glass salty
lemonade/1 cup green tea
+
1 bowl tomato rice use 30 gm rice 70 gm

tomato if hungry take 1 plate salad ½
cucumber +1/2 tomato
Day 7
Meal Timings Diet Spices and Herbs
Early 1 tsp ghee

Morning Na
Breakfast 1 bowl fruits chatt use 280 gm mix fruit of ½ tsp cumin powder
your choice sprinkle some salt chatt
masala for taste

Lunch 2 jowar Chapatti (40gms) +1 bowl chola 1 tsp fennel
60 gm + 1 plate salad ½ cucumber + ½
tomato

cup green tea
+
1 bowl Sautee vegetables 280 gm veggies

avoid paneer potato corn (can add
mushrooms, zucchini lettuce ,cabbage etc )

POINTS TO REMEMBER
● Water intake : 14 Glasses
● No sugar-free, diet soda’s or sugar substitutes
● Use stevia or monk sugar to sweeten tea or coffee
● Do not fry the tikki’s
● Do not Use coconut Chutney
● Do not use excess of butter for cooking
● Remember Paneer is not a vegetable
● No sweet or fried don’t use any kind of sauces or dressings from outside
● Can take tea in day but milk consumption should not be more than 90 ml
skim milk
● No sugar in tea
● RITUAL TO FOLLOW
⮚ Maintain an emotional eating Journal.
⮚ Take a Diary and make a note of how you feel by the end of the
day.
⮚ Mention the emotions you had while following the diet.
⮚ Keep a track of your cheat meals and don’t forget to inform us

about them, remember we are here to fix up all your unplanned
meals.
⮚ If you are feeling guilty while eating something, remember your
going to feel worse after finishing it, either eat guilt free or don’t
indulge in it at all.
⮚ If you’re not happy about eating something it will never benefit
your body by any means.
⮚ People indulge in high calorie food with love for it and don’t gain
any weight while some go on guilt trip and gain so quickly.
⮚ Pausing refunding freezing is not allowed
SUPPLIMENTS
 CALCIUM 400mg post dinner
 B 12 post lunch
 Magnesium 400mg post dinner
IMPORATNT
Vitamin d3 -pre breakfast 1000-2000IU
Brand -uprise d3

Weight Loss Diet Plan For Beginners

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Diet 1

Early 1 tsp ghee

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs strawberries/1

1 bowl methi rice use 30 gm rice 90 methi avoid

Early 1 tsp ghee

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs Na

1 bowl tomato shorba use tomato ,basil

Post-Dinner 1 tsp Isabgol

Early 1 tsp ghee

Breakfast 1 bowl overnight chia pudding ½ tsp cumin powder

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs strawberries/1

Evening 1 glass buttermilk use 2 tbsp . curd make thin NA

Post-Dinner 1 tsp Isabgol

Early 1 tsp ghee

Breakfast 1 bowl vegetable upma ½ tsp cumin powder

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs strawberries/1 bowl

2 pcs besan chilla use chopped onion tomato enjoy with

Post- 1 tsp Isabgol

Early 1 tsp ghee

Breakfast 1 bowl vegetable daliya s + 1 small bowl ½ tsp cumin powder

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs Na

Evening 1 glass buttermilk use 2 tbsp . curd make NA

Post-Dinner 1 tsp Isabgol

Early 1 tsp ghee

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs Na

Evening 1 glass buttermilk use 2 tbsp . curd make NA

1 bowl tomato rice use 30 gm rice 70 gm

Post-Dinner 1 tsp Isabgol

Early 1 tsp ghee

Midday 1 kiwi/ 1 apple/ 1 cucumber./ 3 pcs Na

Evening 1 glass buttermilk use 2 tbsp . curd make NA

1 bowl Sautee vegetables 280 gm veggies

Post-Dinner 1 tsp Isabgol

● Water intake : 14 Glasses

● No sugar-free, diet soda’s or sugar substitutes

● Use stevia or monk sugar to sweeten tea or coffee

● Do not fry the tikki’s

● Do not Use coconut Chutney

● Do not use excess of butter for cooking

● Remember Paneer is not a vegetable

⮚ Maintain an emotional eating Journal.

⮚ Keep a track of your cheat meals and don’t forget to inform us

⮚ Pausing refunding freezing is not allowed

Vitamin d3 -pre breakfast 1000-2000IU

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