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Diet Plan

Morning Detox (6:30-7:00 AM)
Option 1: Warm water with lemon and a pinch of
cinnamon.
Option 2: A glass of warm jeera (cumin) water.

Breakfast (8:00-8:30 AM)
Option 1: Oats porridge with chia seeds and a few
berries or sliced apple.
• Option 2: Vegetable omelet (2 eggs) with spinach,
tomatoes, and capsicum.

Mid-Morning Snack (11:00 AM)
Option 1: A handful of almonds or walnuts (5-7 nuts).
Option 2: 1 apple or pear.
Option 3: Green smoothie (spinach, cucumber, mint,
and a dash of lemon).

Lunch (1:00-1:30 PM)
Option 1: One bowl of dal or chickpeas, half a plate of
mixed vegetable sabzi, and 1 roti (whole wheat or millet).
Option 2: Quinoa or brown rice with mixed vegetable
curry.

Evening Snack (4:00-4:30 PM)
Option 1: A glass of warm water with some chia seeds).
Option 2: Roasted chana or makhana (small handful).

Dinner (7:00-7:30 PM)
Option 1: Vegetable soup
Option 2: Grilled or stir-fried veggies with a protein
source like paneer, tofu, or a boiled egg.
Option 3: Mixed vegetable salad with greens, bell
peppers, cucumber, and a handful of chickpeas or rajma.

Post-Dinner (if needed)
Option: A cup of herbal tea

Additional Tips
1. Avoid Sugary Drinks: Skip juices, sodas, and even packaged “healthy” drinks.
2. Limit Salt Intake: Reducing salt can help with water retention.
3. Sleep Well: Aim for at least 7-8 hours of sleep, as lack of sleep can disrupt weight loss.

Weekly Cheat Meal
Include one cheat meal per week to enjoy your favorite foods but keep portions controlled.
Following this structured plan with a balance of protein, fiber, and complex carbs, along with regular exercise, can help you achieve a healthy weight loss of 4 to 6 kgs in a month. Let me know if you’d like adjustments based on specific preferences!

Follow @zainab.gondal for more plans

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