Detailed Diet Plan
Immediate after wake up in the morning :
Two Glass Normal Water
Lemon Honey Water : One glass warm water add juice of half lemon then add 2 tablespoons of honey.
Chia seeds can be added which is optional.
Cumin Seeds Water : Soak a tablespoon of cumin( jeera )in the Lukewarm water overnight. Next day
morning strain and drink the water. Pinch of cinnamon powder, little ginger, honey can be added.
Apple Cider Vinegar: Add 1 tablespoons of apple cider vinegar in a glass of warm water.
Fennel Seeds Water: Soak a tablespoon of fennel seeds in the lukewarm water overnight. Next day strain
and drink the water.
* Consume these drinks in different days separately.
20-30 minutes after waking up – 5 Almonds + 5 raisins (soaked overnight)
7.00 am to 8.00 am – WORKOUT (Assuming)
Post workout meal: It must be consumed within 30 minutes of workout
Protein : Any source of protein (Paneer - 60 -70gms / Egg white - 2-3 / 1 bowl sprouts / Soyabin chunks
60 -70 gms )
Carb - Any fruit (Banana/Apple/ Guava/ Sweet Potato/Watermelon/ Musk Melon)
Breakfast between 8.30 am to 9:30 am :

Green Moong dal Cheela with 2 tbsp Tomato Chutney
In grinder add soaked green moong dal, chili, ginger, salt, turmeric , asafoetida (hing). Grind it into a
fine paste. Take a small of batter and spread wide around the tawa. Stuffing can be added in that
like paneer, veggies. Quantity should be one to one and half .

Tomato Besan Cheela with lots of Tomato and Veggies & 2 tablespoons Mint Chutne
1/2 cup besen , salt, half tablespoon of ajwain and pinch of turmeric ,finely chopped onions,
tomatoes, coriander leaves. Add water as needed, mix all the ingredients and make a batter. Lots of
other veggies can be added like corn, bell pepper. Quantity should be one to one and half .

One bowl of Oats Upma
Cook oats with lots of vegetables like carrot, French beans , peas, baby corn, capsicum, broccoli,
cabbage. Dry fruits like cashew can also be added.

One whole wheat bread with lots of veggies on it.

Mix veg Red Rice Poha
Red rice poha cooked with peanuts and lots of veggies like tomatoes, bel pepper, 120 gm
peas , carrots, broccoli, French beans.

Sprouts & Mix Veg Broken Wheat Upma ( dalia upma )
Prepare savoury dalia ( broken wheat ) with veggies. 120 gm of Sprouts needs to be added with it.

Methi/ Palak Roti with Curd or Sauted Carrot,
One or one and half roti of palak / methi either with 50 ml curd or 120 gm sautéed carrot.

Scrambled Paneer with Whole Wheat Bread
Cook paneer bhurji ( scrambled paneer ) with beans, mushroom and have 1 tablespoon with one
slice of whole wheat bread.

Oats Cheela with Coconut Chutney
Make a batter of oats powder with chopped onion and grated carrot, beetroot. Enjoy one or one
and half oats chilla with two tablespoon of coconut chutney.

Sattu Milk shake
Milk : 250 – 300 ml, Sattu – 1 Cup, Almonds – 3,4 Units, Cashew – 2 piece split, Jaggery – 3
tablespoons, Cardamom powder – ½ teaspoon. Take blender jar and add milk, sattu, cardamom
powder and jaggery, then blend it. The consistency should be smooth, creamy. Serve in the glass and
add almonds and cashew. Serve cold.

Overnight oats with milk
Add oats in one cup of milk with one tablespoon of chia seeds, pinch of cinnamon, peanuts butter
or honey. Combine all the ingredients in the jar and keep it in the freeze. In the morning, have with
the fresh fruits like slices of banana, chopped apples, mangoes, few nuts (almonds, cashew, raisins,
walnuts).

Roasted oats with curd & makhana
Sweet Version : One bowl of Curd, add ½ cup roasted oats, roasted makhana, pinch of black pepper,
few raisins, roasted and sliced dry fruits, flax seeds powder (alsi powder).
Sweet Version : One bowl of Curd, add ½ cup roasted oats, roasted makhana, roasted and sliced dry
fruits ,honey, fresh sliced seasonal fruit like banana, apple, sapota (chiku).

Chia Pudding
½ cup milk, 2 tablespoon Chia seeds, 1 spoon Honey, cinnamon powder. Mix all the ingredients in
the jar and keep it in the refrigerator. Next morning have it with fresh chopped seasonal fruits
(apple, banana, strawberry), or dry fruits ( almonds, walnuts , raisins , pumpkin seeds ).
Want to have ice crème in the summer. Then freeze the chia pudding and blend it.
* Include 2 Egg whites / 60-70 grams Paneer with breakfast if not taken after workout.
* Choose any one of the above option for lunch, keep changing every day.
* If you are used to having coffee or tea in the breakfast, then you can have it but in controlled
portion.
10.00 am to 11:00 am (Optional) - One cup Green Tea/ 100ml Skimmed Milk (with no sugar)
11:30 am to 12:00 Noon – Any fruit ( 1 Apple / 1 pear/ 1 Banana/ 100 gm Papaya/ 100 gm Musk Melon /
100 gm Watermelon )
Lunch - 1:00 pm – 1:30 pm :
Two Phulka / one bowl rice with any daal / rajma / chole etc and seasonal vegetables.
One bowl salad is must in lunch (Carrot, Cucumber, Tomato, onion, Kakdi).
One bowl curd or one glass butter must be consumed with lunch or after lunch.
Evening Snack 4.00 pm – 5:00 pm:
One Cup Green Tea / Tea / Coffee with handful of Makhana/ Roasted Chana/ Roasted Peanuts/ Roasted
Pumpkin seeds. You can have any fruit of your choice or one small veg sandwich or one bread with peanut
butter. Aam panna / Shikanji / Coconut Water / Bel Juice / Savoury or Sweet Sattu / Jal Jeera, Makhana
Chaat, Ginger Mint Ice Tea.
Makhana Chaat

Mix all the ingredients in the bowl. One Cup Roasted makhana, thick curd ¾ cup, chopped onion,
carrot, cucumber, fresh corn, moong sprouts 1.5 tablespoon, fresh coriander, salt, black pepper,
chaat masala, roasted Besen sev, nuts or seeds, dry herbs (as per choice ).
Ginger Mint Ice Tea
Boil 1 tablespoon of black tea in pan add jaggery and grated ginger. Mix and boil well for 30-40
Seconds. Strain it and let it cool down completely. To add it finely chopped ginger (can be optional ),
mint leaves, lemon juice to the strained tea and mix well. Add ice and water as per choice.
Savoury Sattu
1/3 cup of sattu, glass water 300 ml – 350ml, one pinch of pink salt, roasted cumin seeds powder, 2-3
tablespoon fresh lemon juice, fresh coriander leaves, dried mint powder or fresh mint leaves, black
pepper, chopped green chilles, amchur ( Dry mango powder ). Blend all the ingredients in the blender
till it smooth. Have it fresh.
Sweet Sattu
1/3 cup of sattu, glass water 300 ml – 350ml, one pinch of pink salt, 2-3 tablespoon of gulkand,2-3
tablespoon jaggery powder, cinnamon powder, fennel, pinch of sooth (dry ginger powder), 2-3 table
spoon of lemon juice. Blend all the ingredients in the blender till it smooth. Have it fresh.
Dinner between 7:00 – 8:00 pm :

Add one tsp olive oil in 120gm Boiled Sprouts (2-3 tbsp boiled Moong/ Lobia + 70gm for mix veg)

Add one tsp olive oil in 200ml Lentil and Mix veg soup

120gm Boiled Corn and peanut salad

120gm Beetroot and Corn Salad with two tbsp roasted plain peanuts

120gm Paneer Bhurji (Paneer 40gm and mix veg 80gm)

2-3 Mix Veg and Paneer Tikki

120gm Boiled Pulses (2-3) tbsp Boiled Channa with 70gm Mix Veggies, few drops of lime juice

120gm Chana Chat- two tbsp Boiled Chana, 60gm Tomato, Onion, cucumber Chat with one tbsp
Curd

Add one tsp olive oil - 120gm Sauted Mushroom/ Steamed Broccoli, Capsicum, Onion & Tomatoes

200ml Mix Veg Soup (do not blend)

Add one tsp olive oil - 2-3 Pieces of grilled Paneer with 50gm mix veg

200 ml Tomato and Carrot Soup with Coriander and one tsp Paneer Cubes

Dalia Upma

Oats Khichdi

Vegetable oats upma

Sweet potato chaat ( shakarkandi )

Oats Veggies omelette

Moong dalia / Bajra Khichdi

Vegetable Soya Pulao

One Oats chapatti with dal

Kala chana chaat

Oats idli and Sambhar

Spinach and corn Scrambled egg
In a bowl add two eggs , 1 tablespoon corn, 1 tablespoon skim milk. Wisk the mixture. Pour the
eggs mixture into the pan. Cook and stair for 30 seconds. Add half cup spinach and cook for 20
seconds until spinach is just wilted and eggs are just set. Enjoy it with one slice of wholegrain bread.
* Choose any one of the above dinner options and keep changing every day
* If required include 1 small phulka or cheela (no oil) or 100 gm Dalia with dinner options
* If you work out between 6:00 pm to 7:00 pm Or 7:30 to 8:30 you can have two egg whites or 60-70 gm
paneer after workout in addition to your dinner
Important Notes –
•
On Sunday you can exchange any meal plan from Mon to sat and can have one cheat meal (either
breakfast or lunch) depending on the craving. However, portions to be controlled.
•
Include olive oil, Cold Press Coconut oil / Mustered oil
•
Oil intake 3-4 tsp/ day, salt and sugar intake should be minimum
•
Water intake to be high, min 3 litre/day.
•
If you eat nonveg, include it lunch and not in dinner. Avoid Gluten found in Pasta, Noodles and
Bread.
•
In case of thyroid: avoid fatty foods such as Butter meat and fried items.
•
In case of thyroid: avoid Soya foods (tofu), Broccoli, Cauliflower, spinach, Sweet potatoes, Cassava,
Peaches, Strawberries, Millet, Pine nuts and Peanuts.
Sumit Dubey I Mob - 9971690379 I info@sumitdubey.in Iwww.sumitdubey.in