Food Fitness and Fun brought you by an amazing 21 days weight loss diet plan aimed for the month of february as a challenge for you people.
No matter if you could not accept it before, it’s never too late to start a good thing.
This is a very simple and easy to follow plan, and if accompained by physical activity, good sleep, and good mental health, it can yield you amazing results.
So what are you waiting for?
Highlights of the February Plan
- Liquid detox diet once a week.
- Intermittent fasting ( Time restricted method with 13:11 window).
- Vegetable Serving with every meal ( 1 Cup Semi Cooked).
- Daily Weight Loss Morning drink.
- Daily Bedtime drink
- Fixed daily Eating schedule/ Routine to be Followed.
- Caffeine restriction 1 Cup only.
- Quantity or Portion Size is a must.
Morning : 8 am
1 Glass of weight loss morning drink shall be consumed first thing in the morning.
WEEK-1
1500 calories diet plan for women is advisable.
2000 calories diet plan for men is advisable.
If we talk about the serving size, 1 cup refers to 250 ml approximately, and 1 bowl refers to 350 ml approximately.
Here is the diet plan for week 1, make sure to start your lunch and dinner with 1 cup vegetables (steamed/grilled/sauted).
| Days | Breakfast | Lunch (1:30 pm) | Dinner (7-7:30 pm) |
| Monday | 1 vegetable moong dal and sooji cheela | 1 multigrain roti + methi carrot sabzi + curd | 1.5 cup palak lentil soup + steamed veggies |
| Tuesday (liquid diet) | 400 ml apple + moringa + dates + coconut milk smoothie | 1 bowl pumpkin carrot tomato soup | 1 bowl green soup |
| Wednesday | 1/2 cup vegetable poha + peanut/eggs | 1 bowl sprout salad+ vegetables | 1 cup tomato vegetable soup + grilled vegetables + 60 gm paneer |
| Thursday | 400 ml green oats smoothie | 1.5 cup chana dal + 3/4 cup rice/ 2 roti + curd | Soy/paneer/chicken/egg roti + vegetables |
| Friday | 1 ragi vegetable cheela stuffed with tofu | 1 bowl sprouts salad + vegetables | 1 cup tomato vegetable soup + grilled vegetable + 60 gm pan |
| Saturday | 1 multigrain parantha | 1 bowl vegetable paneer biryani | 1 makki roti + saag |
| Sunday | 1 egg toast (2 eggs) / paneer toast | TREAT MEAL | 1 bowl paneer daliya soup |
WEEK-2
| Days | Breakfast | Lunch | Dinner (7-7:30 pm) |
| Monday | 1 oats cheela with paneer/egg stuffing | 1 bowl sprout moong dal salad/ moong dal + rice + curd | 1 cup soup + multigrain khichdi |
| Tuesday (liquid diet) | 300 ml orange + pomegranate juice | Mix vegetable soup | 1 bowl detox green soup |
| Wednesday | 1/2 cup vegetable upma + scrambled tofu/ egg/ paneer | 1 cup soya chaap/ curry/ chicken curry + 2 roti + light vegetable | 1 bowl egg white/tofu vegetable salad (marinated tofu salad) |
| Thursday | 1 besan oats cheela (paneer, moong dal/egg stuffing) | 1 cup palak chana dal + rice/ roti + curd | 1 bowl millet soup + vegetables+ grilled tofu |
| Friday | 400 ml apple oats smoothie (plant milk/water) | 2 makki/ bajra roti + saag + jaggery | Paneer/ egg/ chicken roll + chutney |
| Saturday | 2 idli + sambhar + peanut chutney | Rajmah + rice/roti + curd | Palak paneer + 1 roti |
| Sunday | 1 stuffed missi paratha | TREAT MEAL | Moong dal khichdi + vegetable |
MID-MORNING SNACK
If we talk about the mid-morning snack, here are two very readily accessible options for you:
- Option 1- 1 seasonal fruit + peaut butter/ chia seeds.
- Option 2- Hummus + raw vegetables.
EVENING SNACK
Some of the options for evening snack include turmeric milk + homemade pinni/ panjiri/ energy bars/ phool makhana/ mumura/ any other puffed grain.
Another option could be consuming milk tea/green tea/ coffee. But make sure to consume caffeine once a day only.
BED TIME WEIGHT LOSS DRINK
1 glass of bed time weight loss drink shall be consumed before going to bed.
Follow this plan with utmost dedication and consistency to see maximum results.
I’m eating one a meal a day eventhough my weight is not reducing