No Rice, No Sugar Week | ഈ Week maximum Result | Intermittent Fasting Challenge

General Guidelines

1. Intermittent Fasting Timings:

8:16 window (common): First meal at 9:00 AM, last meal by 5:00 PM.or 10 am to 6 pm

12:12 window (teens and feeding moms): First meal at 8:00 AM, last meal by 8:00 PM.

Adjust water, black coffee, or herbal tea during fasting periods to stay hydrated.


2. Portion Increase for Teens and Feeding Moms:

Add 1/2 extra serving of protein or carbs in each meal.

Incorporate a small extra snack like a handful of nuts or fruits in the evening.


Day 1

Breakfast (9:00 AM | 8:00 AM)

Ragi Puttu: Small puttu (50 g ragi flour)

Kadala Curry: 1/2 cup (60 g boiled black chana)

Veg Option: Coconut chutney (1 tbsp grated coconut + green chili).


Mid-Morning Snack (11:30 AM | 10:30 AM)

Boiled Egg: 1 (Veg: 50 g paneer grilled with spices).

Cucumber Slices: 1 cup.


Lunch (1:30 PM | 1:00 PM)

2 Millet Chapatis (50 g millet flour).

Fish Curry: 1 piece (40 g fish in medium gravy) (Veg: Sambar with 1/2 cup vegetables).

Vegetable Thoran: 1/2 cup (carrot and beans).


Evening Snack (4:00 PM | 4:30 PM)

Sprouted Green Gram Salad: 1/2 cup (30 g sprouted moong).

Coconut Water: 1 glass.


Dinner (5:00 PM | 8:00 PM)

Idiyappam: 2 (40 g rice flour; for feeding moms/teens, 3 idiyappam).

Egg Curry: 1 boiled egg in light gravy (Veg: Cherupayar curry with coconut).



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Day 2

Breakfast

Ragi Idli: 3 small idlis (40 g batter).

Sambar: 1 cup (40 g toor dal, vegetables).


Mid-Morning Snack

Handful of Peanuts: 20 g (Veg option: 1/2 avocado).


Lunch

Millet Chapatis: 2 (50 g flour).

Chicken Curry: 1 piece (40 g chicken in medium gravy) (Veg: Dal curry with coconut).

Beetroot Thoran: 1/2 cup.


Evening Snack

Buttermilk: 1 glass (unsweetened).

Carrot Sticks: 1 cup.


Dinner

Puttu: 1 small puttu (50 g millet flour).

Green Peas Curry: 1/2 cup (50 g green peas).



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Day 3

Breakfast

Millet Upma: 1/2 cup (50 g millet).

Vegetable Stir-Fry: 1/2 cup.


Mid-Morning Snack

Hard-Boiled Egg: 1 (Veg: 10 almonds).


Lunch

Ragi Dosa: 2 small dosas (50 g batter).

Fish Curry : 1 piece (40 g fish) (Veg: 1/2 cup pumpkin curry).

Cabbage / Carrot Thoran: 1/2 cup.

Evening Snack

Sprouts Salad: 1/2 cup (with onion and tomato).

Coconut Water: 1 glass.


Dinner

Idiyappam: 2 (40 g flour; for teens/feeding moms, 3 idiyappam).

Cherupayar Curry: 1/2 cup.

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Day 4

Breakfast

Ragi Puttu: 1 small (50 g flour).

Egg Roast: 1 egg (Veg: Kadala curry).


Mid-Morning Snack

Handful of Walnuts: 15 g.


Lunch

Millet Chapatis: 2 (50 g flour).

Chicken Stew: 1/2 cup (Veg: Sambar with vegetables).

Spinach-Free Veg Stir-Fry: 1/2 cup.


Evening Snack

Buttermilk: 1 glass.

Cucumber Slices: 1 cup.


Dinner

Ragi Idli: 3 (40 g batter).

Green Peas Masala: 1/2 cup.



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Day 5

Breakfast

Millet Dosa: 2 small dosas (40 g batter).

Coconut Chutney: 1 tbsp.


Mid-Morning Snack

Boiled Egg: 1 (Veg: Grilled paneer cubes, 50 g).


Lunch

Millet Chapatis: 2.

Fish Curry: 1 piece (40 g fish) (Veg: Dal curry with coconut).

Carrot and Beans Thoran: 1/2 cup.


Evening Snack

Sprouts Salad: 1/2 cup.


Dinner

Idiyappam: 2.

Egg Curry: 1 boiled egg in light gravy (Veg: Cherupayar curry).



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Day 6

Breakfast

Ragi Upma / Rava Upma : 1/2 cup.

Vegetable Stir-Fry: 1/2 cup.


Mid-Morning Snack

Handful of Almonds: 10 g.


Lunch

Millet Chapatis: 2.

Chicken Curry: 1 piece (100 g chicken) (Veg: Sambar).

Beetroot Thoran: 1/2 cup.


Evening Snack

Buttermilk: 1 glass.


Dinner

Ragi Dosa: 2 small dosas.

Cherupayar Curry: 1/2 cup.


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Day 7

Breakfast

Ragi Puttu: 1 small.

Kadala Curry: 1/2 cup.


Mid-Morning Snack

Boiled Egg: 1 (Veg: Coconut slices, 20 g).


Lunch

Millet Chapatis: 2.

Fish Curry : 1 piece (Veg: Dal curry with vegetables).

Vegetable Thoran: 1/2 cup.


Evening Snack

Sprouts Salad: 1/2 cup.


Dinner

Ragi Idli: 3.

Green Peas Masala: 1/2 cup.