Daily Meal Plan
Breakfast:
Oats + milk or water
1 fruit (apple/banana)
Green tea / black coffee
Mid-Morning:
Coconut water / lemon water
Handful nuts (almonds + walnuts)
Lunch:
2 chapati (multigrain)
Salad (cucumber, tomato, onion)
Dal + sabzi
1 small bowl curd
Evening Snack:
Sprouts chaat
Green tea / herbal tea
Dinner:
Light meal (dal rice or roti sabzi)
Avoid rice after 7 PM
1 glass warm water before sleep
Foods to Eat
High-fiber foods (oats, brown rice, green veggies)
Fruits (apple, papaya, orange)
Lean protein (egg whites, paneer, tofu)
Nuts & seeds (almonds, chia seeds)
Low-calorie snacks
Foods to Avoid
Deep fried foods
Sugary items
Bakery products
Soft drinks
Milk tea (limit)
White rice (limit)
Weight Loss Tips
Drink 3–4 liters of water
Sleep 7–8 hours
Walk 8,000–10,000 steps daily
Avoid late-night eating
Avoid heavy meals after 7 PM
Reduce sugar slowly but consistentl