May Weight Loss Diet Plan

In these difficult times when we’re all at home, concentrating on maintaining your weight can be difficult. Staying in your ideal weight mostly depends on what you eat. Eliminating any particular food group from your diet is not a very good idea. Most of the fad diets like keto, plaeo, liquid diet etc are not sustainable in the long run. Eliminating a particular food group from your diet can affect your immunity and metabolism adversly. To cater for your requirement this two weeks Indian vegetarian diet plan has been made. This diet plan is highly balanced and is very easy to follow.

Some basics

• This diet plan is loaded with essential vitamins and minerals like zinc, vitamin C. iron, folic acid, selenium and vitamin D
• Make sure you cycle your diet basis your activity levels
• Eat less on days when you’re engaging in physical activity
• Eat more when you’ve had a proper workout
• Have small frequent meals which are high on protein, fibre and water content
• Focus on good food combination and the right way of eating
• Follow intermittent fasting and make sure you have early dinner
• Include mid morning snack that is fruits or drink in your diet
• Some drinks which you can have as snacks are
• Sattu
• Shikanji
• Kokum juice
• Aam panna
• Ambali
• Chaas
• Gond katira juice
• Ash gourd juice
• Barley water
• Chia detox water
• Your evening snack shoud be high in protein and fibre

Some other important tips

• Avoid excessive fried food
• Avoid consuming refined food and heavy meals
• Swap healthy and lite food for cravings
• Don’t have too much sweet, salt, tea, coffee or choclate
• Eat slowly with a postive mind
• Avoid distractions while eating
• For morning juice have green barley or wheat grass, moringa, amla giloy, neem juice or aloevera juice

Points to remember

• Include fruits and vegetbales as per region and season
• Bed time summer drinks like gulkand milk are good for you
• Portion your meal size as per your activity levels
• For sugar cravings, have dark choclate or few pieces of misri with fennel seeds
• Prepare a meal before going to bed
• Don’t store a lot of drinks or meals cooked for future consumption
• Consume drinks as per availability
• Add few drops of lemon or ACV in your green tea
• Consume morning tea 20-30 minutes post meal
• Stay hydrated
• Include more probiotics in your diet

First Week	Breakfast 0800-0900	Snack 1030	Snack 1230	Lunch 1330-1400	Snack 1630-1700	Dinner Before 1930
Mon	Barley peanut butter with milk smoothie	Seasonal fruits	Buttermilk	Luaki dal with roti / rice with salad	Roasted chana with tea	Panner roll grilled with veggies
Tue	Poha with sprouts	Seasonal Fruits	Lite ragi ambli	Kala chana sabzi with roti / rice and salad	Roasted makhana with tea	Multigrain vegetable dalia
Wed	Ash gourd juice or green juice	Seasonal Fruits	Lemon shikanji	Raw papaya salad	Coconut water	Mix veg stew
Thrus	Overnight oats	Seasonal Fruits	Aam panna	Barley moong sprouts salad with curd	HM energy bar with tea	Mix veg with roti and peanut chutney
Fri	Ragi besan chilla	Seasonal Fruits	Barley water	Chana dal with roti / rice and salad	Murmura with peanuts	Grilled paneer with vegetables
Sat	Sattu banana smoothie	Seasonal Fruits	Buttermilk	Idili sambhar / rajma rice	Trail mix with tea	Sweet barley with porridge
Sun	Stuffed parantha	Seasonal fruits	Kokum juice	Love meal	Handful of chana with tea	Lite moong dal khichadi

First Week	Breakfast 0800-0900	Snack 1030	Snack 1230	Lunch 1330-1400	Snack 1630-1700	Dinner Before 1930
Mon	Ragi ambli porridge	Seasonal fruits	Sattu milk	Mix veg salad with curd	Chia pudding	Barley mix veg dalia soup
Tue	HM granola	Seasonal Fruits	Kokum juice / butter milk	Whole masoor dal with roti / rice and salad	HM cookies	Capsicum paneer sabzi with roti and salad
Wed	Red detox juice	Seasonal Fruits	Lemon shikanji	Ash gourd salad	Coconut water	Mix veg stew
Thrus	Moong dal with ragi chilla	Seasonal Fruits	Chaas	Rice veg / paneer pulao with raita	Handful sprouts and tea	Ragi roti with sabzi and salad
Fri	Oats upma	Seasonal Fruits	Sattu drink	Sprouts vegetbale salad	Chia pudding with tea	Barley mix veg soup
Sat	Ragi ambli smoothie	Seasonal Fruits	Aam panna	Chole rice with salad and curd	Energy bars with tea	Mix veg dalia with dal khichadi
Sun	Bread toast / dosa chutney	Seasonal fruits	Lemonade / buttermilk	Love meal	Raosted peanuts with tea	Lentil soup