MONDAY:
BREAKFAST:
- Oatmeal with apple, banana and almonds.
AFTERNOON SNACK:
- 500ml water.
- Sliced cucumbers.
LUNCH:
- 500ml water.
- Chickpea salad (green vegetables, tomatoes and onion).
EVENING SNACK:
- 500ml water.
- A handful of nuts.
DINNER:
- 500ml water.
- Any sabzi with one small chappati.
WORKOUT:
- 30 mins walk.
- 10 squats.
- 10 lunges.
- 10 triceps dips.
TUESDAY:
BREAKFAST:
- Banana and strawberry smoothie.
- One boiled egg.
AFTERNOON SNACK:
- 500ml water.
- Sliced carrots and beetroots.
LUNCH:
- 500ml water.
- Oats Haleem.
EVENING SNACK:
- 500ml water.
- Half bowl berries.
DINNER:
- 500ml water.
- Daal with chappati.
WORKOUT:
- 30 mins walk.
- 20 squats.
- 30 jumping jacks.
WEDNESDAY:
BREAKFAST:
- One egg omelet.
- One glass milk.
AFTERNOON SNACK:
- 500ml water.
- Broccoli, kale, celery, spinach, coriander, mint and cucumber soup or juice.
LUNCH:
- 500ml water.
- Daal with half chappati.
EVENING SNACK:
- 500ml water.
- French carrots.
DINNER:
- 500ml water.
- Lean meat with salad.
WORKOUT:
- 45 mins walk.
THURSDAY:
BREAKFAST:
- One scrambled egg with two dates.
AFTERNOON SNACK:
- 500ml water.
- Sliced red and green capsicums.
LUNCH:
- 500ml water.
- Bitter gourd gravy with half chappati.
EVENING SNACK:
- 500ml water.
- Banana topped with almonds and honey drop.
DINNER:
- 500ml water.
- One potato cutlet with green salad.
WORKOUT:
- 20 mins walk.
- 20 mins abs including crunches and Russian twists.
FRIDAY:
BREAKFAST:
- Oatmeal.
- One boiled egg.
AFTERNOON SNACK:
- 500ml water.
- Orange and yellow green sliced capsicums.
LUNCH:
- 500ml water.
- Lady finger gravy with one oat chappati.
EVENING SNACK:
- 500ml water.
- A handful of nuts.
DINNER:
- 500ml water.
- Grilled chicken steak with veggies.
WORKOUT:
- 30 mins walk.
- 30 butt kicks.
- 25 circular arms.
SATURDAY:
BREAKFAST:
- 2 egg pizza.
AFTERNOON SNACK:
- 500ml water.
- Broccoli and carrot soup.
LUNCH:
- 500ml water.
- Oats and daal Haleem.
- Kebabs.
EVENING SNACK:
- 500ml water.
- One apple with peanut butter.
DINNER:
- 500ml water.
- Ridge gourd gravy with half chappati.
WORKOUT:
- 30 mins walk.
- 20 body pushups.
- 40 jumping jacks.
SUNDAY:
BREAKFAST:
- 1 boiled egg.
- 1 cup of yogurt.
AFTERNOON SNACK:
- 500ml water.
- Banana with honey.
LUNCH:
- 500ml water.
- Half chappati with lentils gravy.
EVENING SNACK:
- 500ml water.
- Half cup fruit chaat.
- Chickpeas salad.
DINNER:
- 500ml water.
- Cabbage soup with some chickpeas.
WORKOUT:
- 30 mins walk only.