October diet plan

We recently posted the weight loss challenge for the month of October. Following that, this is the 2 week meal plan for the month to help you achieve your healthy weight loss goals. This diet plan is balanced and nutritious at the same time. All major food groups are included in this diet plan. This diet plan is very simple and easy to follow.

Key pointers in the weight loss challenge

• 1 bowl veggies with every meal
• Alternate days only veggies and some quality protein for lunch
• Detox day will be observed once a week
• Only fruits in mid morning or afternoon snack
• Slight cut back on tea
• Sweet or salty snacks when evening when you crave for some
• No store bought snacks to be consumed

Key pointers in diet challenge

• No refines sugar or flour
• Cut back on white salt
• Minimum intermittent fasting window of 13 – 11
• Outside meal only once in 10 days
• One love meal every week
• Stay hydrated with adequate fluids
• Finish dinner 2-3 hours before bedtime
• Include bed time drink in diet to improve digestion
• Include some spices in your diet

Diet plan

• 2-3 glasses of warm water followed by one glass of overnight 1/2 tsp fennel seeds soaked water
• Seeds daily at 0945 hours, 5 soaked almonds and 8 soaked raisins
• Ajwain with curd or chaas post meal with 1/4 tsp roasted with black salt and warm water
• Moon milk, gloden milk or ashwaganda with pinch of aliv seeds win the evening
• Ginger cinnamon tea or chamomile tea as bed time drink

Week 1	Breakfast	Snack	Lunch	Snack	Dinner
Mon	Besan chilla with veggies	1 fruit	Seasonal vegetable salad with 1/2 cup sprouted mung dal	Roasted makhana Moon milk	Daliya khichadi with 1 cup veggies
Tues	Oats upma with veggies	1 fruit	Chana dal, roti and dahi	Homemade snack	Soup with grilled veggies and  roti
Wed	Ragi malt smoothie	1 fruit	Vegetable salad with 100 grams grilled paneer / tofu	Murmura namkeen and moonmilk	Multigrain khichadi with veggies
Thrus	1 cup veggies with 1 cup poha	1 fruit	Kala chana sabzi with roti and dahi	Raosted chana	Soup with sabzi and roti
Fri	Detox smoothie	1 fruit	Seasonal vegetable salad	Any fruit / vegetable	Vegetable soup
Sat	1 cup veggies with ragi chilla	1 fruit	Chole chawal with salad	Roasted makhana	Soya sabzi with roti and salad
Sun	2 small or 1 large parantha	1 fruit	Love meal	Roasted chana	Mung dal khichadi

Week 2	Breakfast	Snack	Lunch	Snack	Dinner
Mon	Oats apple smoothie	1 fruit	Vegetable salad with 1.5 cup dal	Moon milk	Grilled paneer with vegetable and 1 roti
Tues	Daliya upma with 1 cup sabzi	1 fruit	Vegetable rice sprouts pulao	Homemade snack	Quinoa dal khichadi
Wed	Idli sambhar with chutney	1 fruit	Vegetable salad with 100 grams grilled paneer / tofu	Energy bars	Soup with veggies and 1 roti
Thrus	Sprouts with veggies	1 fruit	Quinoa vegetable salad	Raosted Makhana	Grilled veggies with daliya soup
Fri	Detox smoothie	1 fruit	Seasonal vegetable salad	Any fruit / vegetable	Vegetable soup
Sat	Paneer or vegetable toast	1 fruit	Rajma chawal with salad	Any fruit / vegetable	Roti sabzi
Sun	2 small or 1 stuffed parantha	1 fruit	Love meal	Moonmilk	Veggies with ragi soup