Weight loss Diet Plan

 STEP 1 : EARLY MORNING

Choose any 1 Metabolism Boosting Drinks

 Option  1 = 1 Cup Tea (1 tbsp Cinnamon + 1 tbsp

 Turmeric + 1¼ black pepper + ginger)

Option 2 = 1 glass water add 1 tbsp fenugreek + 1 tbsp jeera water)

Option 3 = 1 Glass Water Add 15-20 ml apple cider Vinegar

Option 4 = 1 Glass Jeera Water

Option 5 = 1 Glass fenugreek  Seeds Water

Step 2 : BREAKFAST

Option 1=  2 Whole Wheat Bread + 2-3 Egg Omelette (Best Breakfast) (Thyroid Patient only Gluten Free Bread .

Option 2 = 2 Whole Wheat Bread Paneer Sandwich/ Peanut Butter Sandwich (Best Breakfast) (Thyroid patient avoid this option )

Option 3 = 1 Stuffed Paneer pudla / green gram pudla + Green Chutney (Best Breakfast)

Option 4 = 1 Stuffed Paneer Paratha with curd / less sugar Tea (Use 1_2 time in a week )

Option 5= 1 bowl Flattened rice/ 1 bowl semolina/1 Bowl Masala oats/1 Bowl oatmeal with milk / granola with milk/2-3 savoury rice cake.

Step 3 : MID-MORNING

 Option 1 = 300 gram mix fruit/300 Gram papaya

Option 2 = 28 Gram peanut/28 gram almonds (Peanut Thyroid patient avoid this) (Best Mid Morning Snack)

Option 3 = 1 Bowl Sprouts (Best Mid morning snack)

Option 4 = Boiled Chickpea chaat (40 gram black chickpea Add cucumber + tomato + onion + lemon) (Best mid Morning

Option 5 = 1 Seasonal fruit (1 Apple/1 Banana/1 Guava /1 Pomegranate/1 pear/Strawberry/ Pineapple/orange

 (Pcos & Pcod patient Avoid water melon, pineapple and mango) (Thyroid Patient Avoid Pears and Strawberries) (Diabetes Patient avoid Watermelon, Pineapple, Grapes, Apricots & Raisins

Step 4: LUNCH (1-2 PM)

Option 1 : 1-2 Chapati + 1 Katori Paneer Bhurji /tofu bhurji/Egg Bhurji/Soyachunk/Chickpeas/ Chana dal / kidney beans/Chicken/Fish/peas paneer /Black Chickpeas salad/mutton) (Best Lunch Ap  protein k liye koi 1 ya 2 vegetables sath le sake ho) (Thyroid patient avoid Wheat Chapati (Gluten free wheat chapati leni hai) (Thyroid, pcos, prod patient avoid Textured or texturized vegetable protein  and Soya paneer)

Option 2 = 1 bowl Rice + 1 Bowl Rajma/Chickpeas/ paneer rice/chicken rice/soyachunk rice) + Salad (1 plate) (Aap brown rice lete ho sabse best hai agar Aapko white rice lene hai bilkul le sakte ho but fiber k liye salad jarur leni hai) (Thyroid & pcos patient avoid soyachunk)

Option 3=Chickpeas and paneer Salad

Option 4 = 1-2 Chapati + 1 bowl Homemade sabji + Salad (Aap koi bhi sabji kha sakte ho jo bhi ghar pe bani ho Thyroid Patient avoid Cruciferous vegetables-Broccoli, Spinach, Cabbage, Kale, Brussels Sprouts, Soyabean)

Option 5 = 100 gram brown rice + 150-200 gram chicken bread/Paneer (100-150 gram)/Soyachunk (100 gram)/Fish + Salad (Cucumber and carrot)

STEP 5 : EVENING SNACK (5 PM

Option 1 = 28-48 gram peanut/Peanut Chaat (Thyroid patient Avoid peanut)

Option 2 = 40 gram roasted Chana / roasted chana Chaat (Best Evening snack)

Option 3 = 20 gram roasted makhana / 1 Seasonal fruit

Option 4 = 3-5 Boiled Egg (1-2 whole + 2-3 white egg)

Option 5 =1 Bowl Soup (Chicken Soup/dal soup/ mixed Vegetable soup/tomato soup)/ 1 bowl Bhel

Step 6 : DINNER (7-9 PM)

Option 1 = 150-180 gram grilled chicken/Fish (200 gram)/Chicken Tikka/Egg Bhurji

 (Agar aap Nonveg khate ho ye option weight loss me sabse hest hai isko aap daily consume kar sakte ho high protein hoga and O carb boga) Sath me fiber k liye salad and vegetables le)

Option 2 = Sauteed vegetable and paneer/ Chickpeas and paneer sulad

 (Ye option sab say  best hai aup 1 month me kum se kum 10 days yahi option lena best result milega) Agar sauteed vegetable with paneer lete ho to (80 gram-140 gram + vegetable (100-170 gram) Agur chickpeas and paneer salad lete ho to (40 gram boiled chickpeas 60-100 gram paneer Cucumber Tamato onion leman)

Option 3 = 1 Chapati + 1 Bowl Dal/Chickpeas/ Paneer bhurji/Tofu Bhurji/Egg bhurji/Chicken/ Fish/Soyabean

 (High protein k liye ye sabji sath le) (vaise ghar me bani koi bhi sabji kha sakte ho jo aapko pasand ho) (Thyroid and pros patient avoid tofu/soyabean) (Thyroid patient avoid wheat chapati (vo buckwheat/outs/jowar/Ragi Chapati le sakte hai)

Option 4 = 1 Stuffed paneer/vegetable stuffed besan/Moong dal chilla Green chutney ya aap 1 whole wheat bread + paneer bhurji / Tofu bhruji/2-3 egg bhurji le sakte ho

Option 5 =1 bowl masala oats/vermicelli upma/ Vegetable daliya/khichdi/idli sambar/Soup/ Quinoa khichdi/moong dal khichdi/brown rice with rajma/chickpeas/paneer cutlet/soyacutlet/oats moong dal cutlet etc)