Days

SEHRI

IFTAR

DINNER

EXERCISE

1st

·1 Glass Milk

·2 Brawn Bread Toasts with Banana Slices

·2 Hardboiled Egg Whites Scrambled with Black Pepper

· 3 Dates

·1 Glass Fresh Juice

· 3 Tbsp Chopped Cucumbers

· 1 Chicken Samosa 

· 2 Chicken Chapli Kabab

· Half  Bowl Green Veg (Cucumber, Capsicum, Green Beans, Mint)  Salad

· Half  Whole Wheat Roti

·  30 Min Walk

·  10 Push Ups

2nd

·      2 Hardboiled Eggs

·      1 Boiled Potato Scrambled with Black Pepper

·       Half Roti

·      1 Cup Tea

·      1 Apple

·      1 Glass Chocolate Smoothie

·      2 Dates

·      2 Potato Cutlets

·      1 Plate Biryani

·      Half  Bowl Veg Soup(Peas, Corn, Cabbage, Celery, Wheat Flour)

REST

3rd

·      ½ bowl Green Veg Raita( Green Chili, Mint, Coriander, Peas, Cucumber)

·      Half Roti

·      2 Scrambled Eggs

·      2 Tb sp Honey

·      6 Almonds

·      2 Dates

·      1 Bowl Melon

·      2 Baked Chicken Drumsticks

·      1 Small Bowl Mix Veg Salad

·      2-3 Loki Kabab With Tomato Sauce

·  20 Min Aerobics

·  2 Min Deep Breathe

4th

·      2 Slices Brown Bread

·      1 Egg White Omelet

·      1 Glass Shake/ Tea

·      3 Fresh Figs

·      2 Dates

·      1 Glass Fresh Mango/Banana Smoothie

·      1 Chicken Samosa

·      1 Cup Chickpeas Salad

·      1 Small Bowl Chicken Broth

REST

5th

·      1 Bowl Oatmeal with Frozen Fruits(Apple, Banana, Peach, Berries)

·      2 Sandwiches (Made With Chicken Spread & Boiled Egg) With Tomato Sauce

·      2 Dates

·      2 Bananas

·      3 Slices’ Baked Brinjal with Tomato Sauce

·      1 Cucumber

·      ½ Plate Mix Veg Salan

·      1 Chapati

·      1 Cup Tea

·  2 Min Side Leg Raises

·  20 Min Fast Walk

6^th

·      1 Glass Yogurt Green Mint Smoothie

·      2 Club Sandwiches(Boiled Chicken & Egg With Black Pepper)

·      A Fist of Nuts

·      1 Date

·      1 Glass Chocolate Shake

·      2 Small Lentil Wraps

·      1 Small Bowl Dahi Baray

·      Moong Daal (Half Plate)

·      Half Whole Wheat Roti

REST

7th

·      2 Bananas

·      1 Hard Boiled Egg

·      1 Glass Milk with 2 Tb Sp Chia Seeds

·      2 Veg Nuggets(Potato, Peas, Green Chili, Black Pepper) with Tomato Sauce

·      2 Dates

·      4 Slices Apple

·      1 Cup Clear Meat Broth

·      1 Whole Wheat Roti

·      2 Baked Chicken Pcs

·      1 Fist of Nuts

·  15 Min Yoga

·  20 Min Walk

8th

·      1 Cup Coconut Blackberry Chia Pudding

·      4 Tbsp Custard

·      2 Tbsp Honey

·      Egg  Pizza made of 3 Eggs with Garlic Sauce

·      1 Date

·      3 Apple Slices

·      1 Glass Fresh Pineapple Juice

·      Half Cup Green Pasta

·      2 Pcs Grilled Chicken/Lean Steaks

·      1 Cup Brown Rice

·      1 Cup Tea

REST

9th

·      Half Bowl Barley Porridge

·      1 Cup Mixed Fruits

·      1 Glass Milk

·      1 Cup Black Beans Salad

·      2 Dates

·      1 Baked Potato With Garlic/ Chili Sauce

·      1 Cup Lentil Soup

·      Half Plate Mix Veg Pasta

·      2 Boneless Baked  Chicken Pcs

·  20 Min Walk

·  2 Min Chest Fly

10th

·      Oats with Fresh Fruits (Frozen Overnight)

·      2 Tbsp Chia Seeds

·      2 Figs

·      Half Plate Biryani Type Masala Pulao

·      1 Cup Milk

·      2 Dates

·      1 Small Bowl Black Beans Soup

·       ½ Avocado Mashed with Salt & Pepper

·      2 Small Slices Grilled/Steamed Fish With Potatoes & Veg

·      1 Cup Tea

REST

11th

·      1 Glass  Green Fruits Smoothie (Green Apples, Green Grapes, Avocado, Lime)

·      2 Bran Bread Slices

·      1 Poached Egg

·      2 Potato Nuggets

·      2 Dates

·      2 Chicken Kofta with Tomato Sauce

·       ½ Cup Brown Rice

·      Half Plate Beef Qorma

·      1 Roti

·      1 Poached Cucumber

·      1 Cup Tea

·  2 Min Long Term Crunches

·  20 Min Jogging

12th

·      1-2 Serving of Fruits

·      2 Pieces Roasted Chicken

·      1 Whole Wheat Roti

·      1 Cup Tea

·      2 Dates

·      1 Grilled Salmon Fillet

·      Half Cup Chopped Cucumber

·      Half Plate Haleem

·      1 Whole Wheat Roti

·      2 Hard Boiled Egg whites

REST

13th

·      1 cup Banana Walnut Muffin

·      1 Glass Low Fat Home-Made Lassi

·      2 Dates

·      2 Spring Rolls

·      2 Dates

·      1 Glass Fresh Grapefruit Juice

·      1 Bowl Broccoli Soup

·      Chickpea Paneer Curi

·      1 Cup Boiled Brown Rice

·      1 Cup Milk

·  20 Min Jogging

·  5 Min Side Bends

14th

·      1 Cup Custard

·      Handful of Almonds

·      Zeera Aloo Bhaji

·      1 Whole Wheat Roti

·      Half Cup Mint Yogurt

·      2 Dates

·      3 Small Onion Pakoras with Tomato/ Green Chili Sauce

·      1 Plate Beef Yakhni Biryani

·      1 Cup Mix Veg Salad

·      1 Cup Green Tea

REST

15th

·      Cheesy Mushroom Omelet made of 2 Eggs

·      2 Bran Bread Slices

·      Half Plate Boiled White Chana

·      1 Cup Milk/Tea

·      2 Dates

·      3 Potato Cutlets

·      Half  Cup Fruit Chat

·      1 Whole Wheat Roti with Mix Veg Salan

·      1 Cup Yogurt

·      1 Fist Roasted Beans

·  20 Min Fast Running

·  15 Min Yoga

16th

·      1 Cup Creamy Mushroom Soup

·      2 Slices Bread Omelet

·      1 Cup Tea

·      6 Almonds

·      2 Dates

·      Half Bowl Red Kidney Beans Salad with Added Spices

·      1 Glass Lime Water

·      1 Daal Made Roti with Low Fat Yogurt

·      1 Cup Tea

REST

17th

·      1 handful Piece Baked Fish

·      Small  Portion of Bran Boiled Rice

·      1 Cup Tea

·      1 Apple

·      3 Cashews

·      2 Dates

·      1 Bowl Clear Chicken Broth

·      2 Potato Cutlets with Mint Sauce

·      1 Roti

·      2 Small Baked Lean Meat Slices

·      Half Cup Skimmed Yogurt

·  10 Min Long Term Crunches

·  7 Side Bends

18th

·      2 pieces Roasted Chicken with Mix Veg Salad

·      Egg  Pizza Made With 3 Whole Eggs

·      Half Cup Green Raita

·      2 Figs

·      2 Dates

·      1 Cup Lauki Raita

·      2-3 Onion Pakora

·      1 Glass Fresh Strawberry Juice

·      1 Bowl Moong Daal

·      1 Whole Wheat Roti

·      2 Banana

·      1 Cup Tea

REST

19th

·      2 Scrambled Eggs

·      1 Glass Banana Shake

·      1 Plate Mix Veg Rice

·      6 Almonds

·      2 Dates

·      Egg Pizza made of 3 Eggs

·      1 Cup Fruit Chaat

·      1/2 Cup Wheat Pasta With Vegetables and Meat Mince

·      1 Cup Tea

·  20 Min Walk

·  10 Push Ups

20th

·      2 Spring Rolls

·      3 Mango Slices

·      2 Brown Bread Toasts with Peanut Butter

·      1 Cup Milk

·      2 Dates

·      1 Glass Lemon Water

·      1 Bowl Chana Chaat

·      1 Bowl Clear Chicken Broth

·      2 Garlic Bread Slices

·      1 Cup Tea

REST

21th

·      1 Medium Sized Apple

·      1 Small Bowl Yogurt

·      2 Slices Bread with Chicken Spread

·      3 Figs

·      2 Dates

·      1 Cup Lauki Raita

·      2 Slices Fried Brinjal with Tomato Sauce

·      1 Bowl Moong/ Masoor Daal

·      1 Cup Brown Rice

·      1 Cup Green Tea

·  15 Min Cardio

·   5 Push Ups

22th

·      Half Cup Baked Beans

·      2 Wholemeal Toast with Honey Topping

·      1 Cup Milk

·      3 Fresh Mango Slices

·      2 Dates

·      1 Medium Sized chicken Samosa

·      2 Veg Pakora

·      3 Black Chickpeas Kabab

·      1 Cup Mix Veg Salad with Added Lemon

REST

23th

·      1 Glass Fruit Yogurt Smoothie

·      1 Cup Oats

·      1 Black Bean Salsa Wrap

·      1 Cup Beef Yakhni

·      2 Dates

·      1 Cup Mix Fruit Salad

·      2 Boiled Potato with Garlic Sauce

·      1 Chicken Breast

·      1 Steamed Cabbage

·      1 Cup Coffee

·  20  Min Walk

·  6 Side Bends

24th

·      2 Hard Boiled Eggs

·      1 Cup Oatmeal

·      2 Brown Bread Toasts (Veg and Cottage Cheese)

·      3 Almonds

·      2 Dates

·      2 Potato Cutlets with Mint Sauce

·       4-6  Tbsp Kheer

·      1 Piece of White Fish

·      1 Bowl Veg Salad

·      1 Cup Tea

REST

25th

·      ½ Bowl Oatmeal Porridge

·      1 Cup Mixed Veg Salad

·      1 Glass Banana Shake

·      Half Daal Makhani Roti

·      2 Dates

·      1 Glass Mango Shake

·      1 Cup Chicken  Pasta with added Greens

·      1 Plate Garlic Egg Fried Rice

·      1 CupSweet & Sour Chicken

·      1 Cup Tea

·  10 Push Ups

·  15 Min Walk

26th

·      2 Tbsp Honey

·      1.5 Cup Mixed Fruits added Yogurt with Chia Seeds

·      2 Beef Kabab

·      2 Dates

·      1 Cup Green Veg Raita

·      1 Glass Chocolate Smoothie

·      1 Pot Fish & Rice Soup

·      1 Peach

·      1 Cup Green Tea

REST

27th

·      1.5 Cup Organic Oats with Fresh Fruits and Yogurt (Frozen overnight)

·      2 Tbsp Honey

·      Half Cup Spaghetti (Boiled with Chicken + Peas + Capsicum)

·      2 Dates

·      1Medium Potato French Fries with Chili Sauce

·      Half Cup Chickpeas with Garlic Sauce

·      2 Pieces Pan Fried Chicken

·      1 Sweet Potato

·      6 Cashews1 Cup Tea

·  20  Min Walk

·  6 Side Bends

28th

·      3-5 Pieces Fresh Figs

·      1 Glass Milk

·      2 Cheese Toasts

·      2 Hard Boiled Egg Whites

·      2 Dates

·      1 Small Bowl Mix Veg Soup

·      1 Glass Lime Water

·      1 Cup Mix Beans Salad

·      Egg Pizza made of 2 Eggs

·      1 Cup Milk with a Pinch of Turmeric Powder

REST

29th

·      1 Small Bowl Yellow Lentils

·      1 Cup Boiled Bran Rice

·      1 Cup Tea

·      6 Almonds

·      1 Date

·      2-3 Slices Baked Brinjal

·      1 Glass Fresh Grapefruit Juice

·      2 Chicken Shami Kabab

·      1 Whole Wheat Roti

·      Half Cup Yogurt

·      1 Banana

·  15 Min Cardio

·  5 Push Ups

30th

·      1 Whole Wheat Roti with Lauki Raita

·      3-4 Strawberries

·      1 Glass Milk with Flaxseeds Or Tea

·      2 Dates

·      1 Medium Sized Chicken Samosa

·      1 Glass Lime Water

·      Half Plate Keema (Beef/Mutton)

·      1 Whole Wheat Roti

·      Half Cup Yogurt

REST