“DIVYA DIET CLINIC”
Name: NEHA
Age : 30 years
Present weight: 62 kg
Height: 4’9”
Body mass index(BMI):28.1 kg/ m2
Health concerns: Thyroid, hypertension, diabetes
Food preferences: vegetarian
Quantity measures:-
One plate: 250gm
One bowl/ one katori: 150-180gm approx.
Half plate: 100gm
One teaspoon: 5 g (tsp)
One tablespoon: 15g ( tbsp)
Wakeup drink:
1 glass of water + 2 bay leaves + 1 tsp cumin seeds + 2 elaichi
Or
10ml apple cider vinegar in 250 ml of lukewarm water
Post dinner drink:
Boil a glass of water add 10 curry leaves + lemon
Or
A cup of green tea with ginger + mint + lemon
Exercise regimen:
● 5-10 mins warm up
● 30 mins brisk walking
●sun exposure for at least for 10 -15 mins around 6-8 am in morning
2 WEEKS HEALTHY WEIGHT LOSS DIET PLAN
2 cups green tea in a day ( Mandatory )
Chew ½ tsp Roasted fennel / ajwain seeds after lunch and dinner
Always add ½ tsp Flaxseeds in plate of salads
Add soaked chia seeds in cut fruit everyday ( good for digestion )
Take roasted channa or roasted makhana or homemade popcorn in between
meals
Avoid More of Green leafy vegetables in raw For (like spinach, Broccoli,
Cauliflower etc )
Avoid peanuts in regular diet
DETOX JUICE OPTIONS:
(add 1 tbsp soaked sabja seeds to it ) do not strain
½ cup Carrot + few strands of grated ginger + few mint leaves(can blend together)
Note: 1-2 cup tea/ coffee with almond milk/ skimmed milk/ low fat milk without sugar
Mid meal snacks: 1 bowl mix fruits/ 1 bowl roasted makhana / handful dry fruits
MONDAY
Breakfast: 1 paneer and veggies sandwich (40g paneer + 50g veggies)
Lunch: 1 multigrain roti + 1 bowl vegetable curry (seasonal vegetable)+ ½ plate salad +1
cup curd
Evening: 1 fresh fruit + 1 glass lemon water with 1 tsp chia seeds
Dinner : 1 bowl mix veg soup + 1 bread toast
TUESDAY
● Breakfast– 1 glass oats smoothie ( overnight soaked oats + 1 cup curd/almond milk/skim
milk + 100 gm -any fruit + vegetable combination + 1 tbsp chopped almonds + 1 tsp chia
seeds )
● Lunch: ½ plate salad a+ ½ plate brown rice + 1 bowl of dal + 1 glass of buttermilk
● Evening: ½ bowl rice flakes/ puffed bhel + 1glass coconut water
● Dinner: 1 moong dal or Oats cheela with 2 tbsp chutney
WEDNESDAY
● Breakfast– 1 bowl vermicelli upma + 1 glass lemon water with chia seeds
● Lunch- ½ plate brown rice pulao + 2 tbsp tomato chutney + ½ plate of veggies
salad(tomatoes, onion, lettuce, beetroot, cucumber)
● Evening: hand full of roasted makhana + 1 glass coconut water
● Dinner: 2 medium sized multigrain roti + ½ bowl green veggies curry (60g of green leafy
vegetables)+ 1 bowl of salad
THURSDAY
● Breakfast– 1 bowl of vegetable mixed oat (30g oats + 50g of veggies)
● Lunch: :½ plate salad ( carrot, beetroot, cucumber, onion, tomato) + 1 chapati + 1 bowl
chickpea + 1 glass buttermilk
● Evening: a bowl mixed fruit with pepper powder
● Dinner: ½ plate sweet corns boiled with veggies
FRIDAY
Breakfast : 1 glass apple beetroot carrot smoothei (recipe attached)
Lunch: 1 pot meal ( ½ plate rice + ½ bowl rajma curry + 50 gm yellow, orange and green
color vegetables) + 1 bowl buttermilk
● Evening: 1 bowl popcorn/ makhana /bhel + 1 glass coconut water
● Dinner: ½ plate moong dal sprouts salad
SATURDAY
● Breakfast–1 corn and cheese sandwich (20g corn + 1 cube cheese + brown bread) + 1
glass of citrus fruit juice with chia seeds
● Lunch : 1 multi grain roti + ½ bowl paneer curry (50g of paneer 50g of veggies )+ 1 bowl
salad(lettuce, carrot, beetroot, onion, tomatoes, cucumber)
● Evening: Mini fruit and nut bowl- ( 1 medium fruit + 3-4 almonds /walnuts + 1 tbsp
soaked chia seeds + ¼ tsp cinnamon powder / black pepper powder
● Dinner: 1 bowl any vegetable soup + ½ plate roasted veggies
SUNDAY
Breakfast: 1 bowl oats upma ( 2tbsp oats + carrot, tomato ,beans,onion) + 1 cup green
tea
Lunch : cheat meal(avoid fried foods, sugary items)
● Evening: 1 bowl fruit cream (fruit + curd )
● Dinner: 1 bowl dal khichidi + ½ plate sauted veggies
Good luck.
Keep smiling.
# PALAK
Do’s :-
- Small frequents meals (4-5) try not to skip a meal
- Drink plenty of water ( 3-4 litre)
- Include iodized salt in diet ( 3g/day)
- Use less oil in food
- Follow a regular meal pattern.
- Drink water half an hour before or after meals.
- Avoid irregular and hurried meals.
- Include more of fibre ( whole wheat breads or multigrain bread / Fruits with
skin).
- Include more of Citrus fruits( oranges, lemon, grapefruits etc)
- Multigrain roti ( whole wheat atta 40+ chana flour 20% + jowaratta 20% + ragi
flour 20%)
Don’ts :-
- Avoid junk food ( fried , chocolates, pizza , chips, processed items)
- Avoid munching in between meals.
- Avoid sugar intake or sugar products
- No yellow butter / Vanaspati / refined oils
- No Maida/ samosa/ paratha / cutlets etc.
- No packed items ( chips, juices, chocolates)
- No fried chicken / red meat kabab/ red meat in gravy
- No bourn vita , complain , horlicks
- No Alcohol consumption
- Avoid smoking
ABC Smoothie – Apple , beetroot, carrot🥕
Ingredients
-1 Medium Beetroot
- 1 Medium Carrot
- 1 Medium Red and
-1 Tablespoon Honey( Organic )
-1 Cup water
How to make: -
-Wash Apple 🍎, beetroot, carrot🥕 well and peel them all .
-Chop them well
-Blend them for 2-2 two mins in medium speed in blender
- Add water🧊 if required as per thickness
Benefits:
Weight Loss
Immunity booster Protects eyes
Spotless skin
Blood purification.
