0% found this document useful (0 votes)
206 views4 pages

Monthly Diet Plan

The document outlines a 31-day meal plan that focuses on whole grains, vegetables, fruits and lean proteins. Typical breakfasts include oats, whole wheat toast or bran roti with milk or yogurt. Lunches emphasize salads, vegetables and lentils or chicken. Dinners are lighter like soups, sandwiches or porridge. The plan varies the menu each day and incorporates high fiber foods like oats, bran and lentils to support weight loss and health.

Uploaded by

inaayats
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
0% found this document useful (0 votes)
206 views4 pages

Monthly Diet Plan

The document outlines a 31-day meal plan that focuses on whole grains, vegetables, fruits and lean proteins. Typical breakfasts include oats, whole wheat toast or bran roti with milk or yogurt. Lunches emphasize salads, vegetables and lentils or chicken. Dinners are lighter like soups, sandwiches or porridge. The plan varies the menu each day and incorporates high fiber foods like oats, bran and lentils to support weight loss and health.

Uploaded by

inaayats
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 4

Day 1 B/f: fruits+milk M/M;fruits Lun: Wheat Bran Roti + Veg + Salad + Curd Eve:fruits+tea Dinner: Wheat flakes

with milk+ Fruit Day 2 B/F: 2 brown bread toast+milk M/m: fruits Lun: Stuffed Ajwainroti+veg+salad+curd Eve:fruits+tea Dinner: Oat Bread Sandwich Day 3 Follow the oat bran plan as before. Day 4 B/f: museli with milk+tea M/M: Fruits Lun: oat bran roti+veg+salad+curd Eve: 2 brown bread toast+milk Dinner: veg porridge+salad Day 5 Breakfast Mid Morning Lunch Evening Tea Dinner Day 6 Breakfast Mid Morning Lunch Evening Tea Dinner Day 7 B/F: Brown bread sandwich+mint chutney+tea M/M: Fruits Lun: Stuffed methi roti +veg+curd+salad Eve: Fruits+tea Dinner: Wheat flakes with milk Day 8 B/F: fruits and milk M/M: Fruits/clear veg soup Lun: Paneer sandwich+salad Eve: Fruits +tea Dinner: 2egg white omellete+2 brown bread toast 2 Brown Bread Toast/1-2 Sandwich + Milk/Tea/Coffee Fruit chaat Toast/Sandwich + Raita / Milk Marie / Monaco biscuits +tea/coffee Similar to b/f Tea/Coffee + Yellow Dal Cheela + Green Chutney+ Fruits Fruits/Lime Juice/ Vegetable Soup Yellow Dal Cheela (2) + Veg + Raita+Salad Fruits/Tea/Roasted Moong (1/4 Katori) Cooked Dal (1 Katori) + Vegetables + Salad (No Curd)

Day 9 B/F: Steamed kalachanna salad+Papaya M/M: Fruits lun:Poha+veg+salad+curd Eve: Fruits+tea Dinner: wheat flakes with milk/ milk porridge+fruits. Day 10 Breakfast Tea/Coffee+ 2 Egg White Omelet + Fruits Mid Morning Fruits/Lemonade/Clear Veg/Non Veg Soup Lunch Grilled/Roasted/Baked Chicken (200g)/Fish + Veg + Salad Evening Tea Fruits /Tea/Coffee/ Clear Veg / Non Veg Soup Dinner Grilled/Roasted/Baked Chicken (150 To 200 Gm)/ Fish Day 11 B/F: 2 brown bread toast+tea M/M: Fruits+clear veg soup Lun: Normal roti+veg+salad+curd Eve: Fruits+tea Dinner: brown bread sandwich+fruits Day 12 B/F: Wheat flakes with milk+tea M/M: Fruits+clear veg soup Lun:oat bran roti+veg+salad+curd Eve: Fruits+tea Dinner: Yellow moong dal(2katori)+veg+salad Day 13 Breakfast: Porridge/ Toast/ Sandwich + Milk Or Veggies Lunch: 2-3 Brown Bread Sandwiches+ Veg + Salad + Curd Evening Tea: Tea/ Coffee + Wheat Jor / Fruits Dinner: Porridge/sandwich+veg+salad Day 14 Breakfast: Tea/Coffee/Milk + Oat Bread Sandwich + Green Chutney Mid Morning: Fruits/Lime Juice/Soup Lunch: 2-3 Oat Bran Chapatti + Veg + Salad + Curd Evening Tea: Tea/ Coffee + Roasted Cookies/ Fruits/Marie biscuits/ Dinner: 1-2 oat rotis+ Vegetables + Salad Day 15 Breakfast: Tea/Coffee + Uttapam With Green Chutney (But No Coconut Chutney And Sambar And No Urad Dal) Mid Morning Fruit/Clear Veg Soup/Tea/Coffee Lunch: Idli (2-3) + Green Chutney (No Coconut Chutney)+ Sambhar (Just To Dip) Evening Tea Fruits /Tea/Coffee /Clear Veg Soup Dinner Free Meal

Day 16 Breakfast: Tea/Coffee+ 2 Egg White Omelette Mid Morning: Fruits/Lemonade/Clear Veg/Non Veg Soup Lunch: Grilled/Roasted/Baked Chicken (200g)/Fish + Veg + Salad Evening Tea+ Fruits /Tea/Coffee/ Clear Veg / Non Veg Soup Dinner: Grilled/Roasted/Baked Chicken (150 To 200 Gm)/ Fish / Egg White Omelet + Veg And Salad Day 17 Oat Bran Plan Day 18 Breakfast: Soya Upma/Soya Bean chaat/Soya nuggets chaat + tea/coffee Mid Morning: Soya puffs/fruit chaat Lunch: 2-3 soya roti+veg+salad Evening Tea: Similar to mid morning Dinner:1-2 soya roti+veg+salad / soya nuggets / soybean chaat+veg+salad Day 19 Break Fast: toast + milk/wheat flakes + milk Mid-morning: veg salad/any fruit/luke warm water Lunch: veg dalia+raita+salad+veg Evening Tea: tea/coffee+high fiber cookies Dinner: banana (1-2) +milk Day 20 Breakfast: Tea/Coffee/Milk + Oat Bread Sandwich + Green Chutney with Milk Or Veggies Mid Morning: Fruits/Lime Juice/Soup Lunch: 2-3 Oat Bran Chapatti + Veg + Salad + Curd Evening Tea: Tea/ Coffee + Roasted Cookies/ Fruits/Marie biscuits/ Dinner: 1-2 oat rotis+ Vegetables + Salad /Salted or sweet Oat porridge (No Curd) Day 21 Breakfast: veg dalia Mid Morning: Fruits/Lime Juice/Tea Lunch: 1-2 Missi Roti/(1/3 Atta + 1/3 Bran + 1/3 Besan) + Veg + Salad Evening Tea: Fruits / Tea / Coffee +Roasted Channa (1/4 Katori) Dinner: Sweet Daliya Day 22 Oat Bran Plan Day 23 Breakfast: Tea/Coffee+ 2 Egg White Omelet Mid Morning: Fruits/Lemonade/Zeera Pani/Egg Nog/Clear Veg/Non Veg Soup Lunch: Grilled/Roasted/Baked Chicken (200g)/Fish + Veg + Salad Evening Tea: Fruits /Tea/Coffee/ Clear Veg / Non Veg Soup Dinner: Grilled/Roasted/Baked Chicken (150 To 200 Gm)/ Fish Day 24 Breakfast: Fruits + Milk Lunch:Vegetables + Salad (Rocksalt) Evening Tea: Fruits + Milk

Dinner: Free meal Day 25 AJWAIN ROTI + CURD Breakfast: 1 Bran Roti Stuffed with Ajwain,Black Pepper and Rocksalt with Curd Mid Morning: Fruits Lunch: 2 Bran Rotis Stuffed with Ajwain,Black Pepper and Rocksalt with Curd Evening Tea: Fruits + Tea / Coffee Dinner: Daliya + Milk Day 26 PORRIDGE PLAN Breakfast: Fruits + milk / brown bread sandwich + green chutney + tea / coffee Lunch: Porridge + milk / vegetables Evening Tea: Fruits + Tea/ Coffee Dinner: Porridge + milk / vegetables Day 27 MUSHROOM DIET Breakfast: Daliya + Milk Lunch: Bran Roti (optional) Mushrooms + Vegetables + Salad Evening Tea: Fruits + Tea/Coffee Dinner: Mushrooms + Vegetables + Salad Day 28 B/F: 2 brown bread toast+tea M/M: Fruits Lun: Veg porridge+salad+curd Eve:Fruits+tea Dinner: Daliya with Milk Day 29 B/F: Wheat flakes with milk+tea M/M: Fruits Lun: Wheat bread Sandwich Eve: Fruits+tea Dinner:Wheat flakes with milk+fruits Day 30 B/F: Free Lun:Grilled chicken+veg+salad Eve:Fruits+tea Dinner:2 brown bread toast+milk Day 31 B/F: Fruits and milk M/M:Fruits Lun: Free lunch Eve:FRuits+tea Dinner:2 brown bread toast+milk.

You might also like