Week 8/60 : Hydration (Non-Veg) Coming up: Week 10/60 Gut Health habit Priyanka’s PCOS Reversal Progress: 12% 100% Improved Period Weight loss energy & mood regularization Healthy skin & hair Lower Hirsutism PCOS reversed! Current weight: 64 kg Target weight: 60-62 kg Goals: Period regularization, weight loss, lower hirsutism, Fatigue, Better Sleep, Improve Mental well being, Acid reflux Week 8,9 Daily Menu Breakfast Monday Tuesday Lunch Open sandwich with paneer Brown rice with chicken Fruit & almonds Sprouts, vegetable salad curry Vegetable omelette Skimmed milk, fruit & almonds Level 2 Snack Green tea, fruit, walnuts & roasted channa 1300 KCAL Level 2 Dinner Level 2 1. Moong dal chilla with beans curry / bean salad 2. Cooked rajma and paneer salad with glass of buttermilk 3. Paneer and vegetable saute/stir-fry 4. Beans and vegetable tikkis/cutlets with green chutney, cooked chana and salad Aloe vera / amla juice (sugar Whole wheat roti with fish free) with cooked moong curry chaat and black dates Sprouts salad 5. Vegetable chickpea chillas with paneer & bean salad 6. Cooked moong dal vegetable upma with vegetable raita 7. Tomato omelette with cooked chana salad & low-fat curd 8. Spinach Paneer Pancakes with lentil / moong soup 9. Cooked moong sprouts garlic saute with vegetable chickpea pancakes Wednesday Thursday Open sandwich with paneer Fruit & almonds Daliya sprouts vegetable upma Coconut water Whole wheat roti with dal Green tea, fruit, walnuts & Cooked vegetable roasted channa 2 moong chilla frankie / roll with a glass thin buttermilk 11. Chicken tikka/kebab/tandoor/grilled with vegetable bean salad Level 2 Fruit & almonds Friday Level 3 10. Vegetable omelette Whole wheat roti with Skimmed milk, fruit & almonds green sabzi Cooked beans salad Coconut water with seasoned paneer and a fruit Green tea, fruit, walnuts & roasted channa Level 3 12. Grilled fish with chicken vegetable soup 13. Prawn and vegetable saute / stir fry with cooked chana salad 14. Vegetable omelette with vegetable sprouts salad 15. Grilled / baked chicken with paneer & vegetable saute Level 3 Brown rice with prawn curry and cooked beans 1. salad 2. Oats vegetable upma Saturday Egg whites, fruit and Level 3 almonds Sunday Vegetable poha Whole wheat roti with Egg whites, fruit and channa curry almonds Salad and curd Aloe vera / amla juice (sugar Brown rice, chicken and free) with cooked moong vegetable biryani with chaat and black dates salad Tea/coffee with makhana bhel and black dates 3. 4. 5. 6. Level 3 7. Oats, fruit and dates smoothie with vegetable & cooked beans salad Fruits, sprouts/beans and vegetable salad with glass of thin buttermilk Oats, fruit and dates smoothie with cooked moong garlic saute Fruit yoghurt fruits with almond chips, walnuts, chia seeds & plain muesli sprinkle Cooked channa salad with salted lassi and a fuit Oats, fruit and dates smoothie with moong garlic saute with vegetable omelette Oats, fruit and dates smoothie with kebab tikka / tandoor/grilled chicken Get detailed diet plan with portion sizes on next page Week 8/60: Detailed Diet Plan with Portion Sizes Guide to improve hydration: ☀ Wake up: 2 glasses of warm water with few drops lime and pinch of cinnamon powder 🌞 Mid-morning: 1 liter of water - plain / infused with lime slices / orange slices (no salt / sugar) 🌅 Mid-evening: 1-2 glasses of aloevera / amla juice - 5 ml sugar free concentrates with 200 - 300ml of water to dilute (no sugar / no salt) 🌙 Pre-dinner : 1 glass water infused mint / tulsi / basil leaves 💤 Bedtime: : 1 glass fennel seed water - boil 1 glass water with 1 tsp fennel seeds / powder Breakfast Monday Lunch Snack 🍞 1 whole wheat toast as open sandwich 🍚 1/2 cup cooked brown rice ☕ 1 cup green tea 🧀 80 gms paneer 🍛 100 gms chicken curry 🍎 1 fruit 🍎 1 fruit + 6 almonds 🥗 1 cup cooked sprouts vegetable salad 🌰 2 walnuts + handful of roasted chana 🍳 1 whole egg + 2 egg whites with vegetables Tuesday to make omelette Level 2 🥛 1/2 cup skimmed milk 🧃 1 glass aloe vera / amla juice (sugar free) 🥙 1/2 cup cooked moong chaat + 2 black dates 🍎 1 fruit + 6 almonds 🍞 1 whole wheat toast as open sandwich Wednesday 🧀 80 gms paneer 🍎 1 fruit + 6 almonds 🫓 1 whole wheat roti using ¼ th cup (50 ml) of dry flour 🥙 ½ cup cooked vegetable 🍎 1 fruit + 6 almonds Level 2 🫓 1 whole wheat roti using ¼ th cup (50 ml) of to make omelette dry flour 🥛 1/2 cup skimmed milk 🥬 1 cup (200mL) of cooked green sabzi 🍎 1 fruit + 6 almonds 🥗 1 cup of cooked beans salad upma Level 3 🥚 2 egg whites Sunday 🍎 1 fruit + 6 almonds Level 3 🌰 2 walnuts + handful of roasted chana 🧀 80 gms paneer with salt pepper Level 3 ☕ 1 cup green tea 🍚 1/2 cup cooked brown rice 🍎 1 fruit 🍤 100 gms prawn to make curry 🌰 2 walnuts + handful of roasted chana 🥗 1/2 cup cooked beans salad 🧃 1 glass aloe vera / amla juice (sugar free) 🥙 1/2 cup cooked moong chaat + 2 black dates 🍎 1 fruit + 6 almonds 🥚 2 egg whites 🥗 1/2 cup cooked sprouts salad 🍎 1 fruit 🍳 1 whole egg + 2 egg whites with vegetables 🥣 1 cup cooked vegetable poha 🐟 2-3 palm size fish to make curry r ☕ 1 cup green tea 🍚 1 cup (200 ml) cooked oats vegetable Saturday 🫓 1 whole wheat roti using ¼ th cup of dry flou 🧉 1 glass coconut water 🧉 coconut water Friday Level 2 🍎 1 fruit 🍛 1 cup cooked dal 🍚 1 cup daliya sprouts vegetable upma Thursday Dinner 🍚 1 1/2 cups of cooked brown rice + 100 gms chicken + vegetable pulao/ biryani 🥗 1/2 cup salad 🫓 1 whole wheat roti using ¼ th cup (50 ml) of dry flour ☕ 1 cup tea / coffee using 1/2 cup skimmed milk 🍛 1 cup cooked channa curry 🥙 1 cup Makhana bhel +2 black dates 🥣 ½ cup curd Level 3 Level 2 and Level 3 Options Level 2 Level 3 Option 9 Option 1 Option 1 Option 5 🫓 2 moong dal chilla using 1 cup batter 🥙 1 cup cooked moong sprouts garlic 🧋 1/2 fruit + 100 ml curd + 1 black date + 1 🍎 1 Fruit 🍛 1 cup beans curry / bean saute tbsp soaked oats - blend to make 🥛 1 glass thick salted lassi using 1/2 cup 🫓 2 vegetable chickpea pancakes using smoothie low fat curd 1/2 cup dough 🥗 2 cups of vegetable + cooked beans 🥗 1/2 cup cooked chana to make salad Option 2 Option 10 🥗 1 cup cooked rajma + 2 cups chopped salad Option 6 vegetables + 3 cubes paneer to make 🌯 2 moong chilla frankie / roll (2 moong salad with herbs and spices of your choice chilla using 1 cup batter + spread 1 tbsp 🥗 1 bowl vegetables + cut fruit tbsp soaked oats - blend to make 🥛 1 glass buttermilk using 1/2 cup curd hummus + 50 gms paneer grated + 1 cup (pomegranate / apple / orange / smoothie chopped vegetables to use as frankie watermelon) + 1 cup cooked sprouts / 🍳 2 egg whites with vegetable omelet stuffing) beans + herb and spices to make salad 🥛 1 glass thin buttermilk 🥛 1 glass thin buttermilk Option 3 🥗 100 gms paneer + 2 cups chopped vegetables to make saute / stir fry Option 4 🍗 100 gms chicken as tikka / kebab /tandoor / grilled cutlets (egg size 1 Pattie) with green 🥗 1 bowl vegetable bean salad using 1/2 chutney cup cooked beans 🥗 1 cup cooked chana + vegetable salad 🫓 2-3 vegetable chickpea chillas using 🥗 1 bowl chicken vegetable soup with 50 1/4th cup mixture to make 1 fritter gms shredded chicken 🥗 2 cups vegetable + paneer + bean Option 13 salad Option 6 🍚 1 1/2 cups of cooked moong dal 🍤 100 gms prawns with 2 cups vegetables to make saute / stir fry 🥗 1 cup cooked chana salad vegetable upma Option 14 🥣 1 cup vegetable raita with ½ cup curd Option 7 🍳 1 whole egg + 2 egg whites + vegetables to make omelet 🍳 2 tomato omelet (besan+tomato puree 🥗 1 bowl vegetable sprouts salad with 1/2 + vegetables) using 1 cup batter cup cooked sprouts 🥙 1/2 cup cooked chana salad 🥣 1/2 cup low fat curd Option 8 🥬 2 Spinach Paneer Pancakes using 1 cup batter 🍛 1 bowl lentil / moong soup Option 3 Option 15 🍗 100 gms chicken grilled / baked 🥗 100 gms paneer with vegetable saute Option 7 tbsp soaked oats - blend to make 🧋 1/2 fruit + 100 ml curd + 1 black date + 1 smoothie tbsp soaked oats - blend to make 🍗 1100 gms chicken as kebab / tikka / smoothie tandoor / grilled 🥗 1 cup cooked moong garlic saute Option 12 🐟 2-3 palm size fish - grilled 🧋 1/2 fruit + 100 ml curd + 1 black date + 1 🧋 1/2 fruit + 100 ml curd + 1 black date + 1 Option 11 🍘 3-4 cooked beans + vegetable tikkis or Option 5 Option 2 Option 4 🥣 1 bowl fruit yogurt bowl - 1 cup low fat curd + 1 cup mix cut fruits + 2 almond chips + 2 whole walnuts crushed + 1 tbsp soaked chia seeds + sprinkle some plain muesli over it Grocery List Produce: Apples, pears, berries, pomegranate, mangoes, bananas, any seasonal fruit, onions, tomatoes, cucumbers, beetroot, bell peppers, carrots, tinda, spinach, methi, spring onions, all gourd vegetables, and any other seasonal vegetables, salad greens, garlic, ginger. Proteins: All kinds of beans such as rajma, chickpeas, chana, black eyed beans, and all other kinds of beans & sprouts, chicken breast, fish like Indian Salmon, Indian Mackerel, prawns, basa, surmai etc, eggs, milk, yogurt, paneer, tofu, nuts & seeds, Dal, lentils. Grains/ Starches: Whole wheat bread, brown rice, oats, whole wheat flour Meal Prep ideas: prepare big batches and store in different containers for easy use 1. Soak 2 cups of rajma on friday overnight in water. Cook next day and store it in different containers of 1 cup cooked rajma each for ready to use option on your breakfast days 2. Chop vegetables on weekends and store it in fridge for use throughout the week 3. Can boil eggs and keep in fridge either pervious night for next day use or boil few eggs for 3-4 days in the coming week. Reheat or microwave it before use 4. Cook plain dal on weekends to use in the week. Either give tadka and keep dal ready or give tadka when you use in that meal 5. Soak beans on friday overnight, strain water next morning, keep it in cloth next day for sprouting. After sprouting store in fridge. Cook quantity you need to use in the week for salads and chaat options 6. Bind roti atta and store in fridge for next two days use Staples (Buy as needed) Oil: Cold compressed oils such as groundnut oil, olive oil, mustard, sesame, cumin seeds, asafoetida. Spices: Turmeric powder, red chilli powder, coriander powder, jeera powder, nutmeg powder, & whole indian spices like jeera, mustard seeds, coriander seeds, cinnamon stick, ajwain, halim seeds, chia seeds, tamarind, fennel seeds, cardamom, salt, pepper, cloves, fenugreek seeds, oregano. 7. Cook brown rice and use in the week 8. Can keep moong dal cheela batter ready and store it in fridge for easy use in the week 9. Clean and marinate chicken / fish on weekends and store in fridge for use in the week to make curry / tikka / grill / saute 10. Can boil eggs and keep in fridge either pervious night for next day use or boil few eggs for 3-4 days in the coming week. Reheat or microwave it before use
