🗓️ 7 Days Diet Plan to Get Fit – Balanced Meal Guide
Monday
- Morning (empty stomach): Warm lemon water + 5 soaked almonds
- Breakfast: Vegetable poha + 1 bowl low-fat curd
- Mid-morning snack: 1 seasonal fruit (papaya/muskmelon)
- Lunch: 2 multigrain rotis + mixed dal + bhindi sabzi + salad
- Evening snack: Green tea + roasted chana
- Dinner: Vegetable soup + 2 moong dal cheelas with green chutney
Tuesday
- Morning: Warm water + chia seeds
- Breakfast: Upma with vegetables + 1 glass buttermilk
- Mid-morning: Apple or guava
- Lunch: Brown rice + rajma + salad
- Evening: Herbal tea + 1 small fruit
- Dinner: Palak paneer (low-oil) + 2 chapatis + cucumber salad
Wednesday
- Morning: Lemon water + 2 walnuts
- Breakfast: Sprouts salad + 1 multigrain toast
- Mid-morning: Coconut water
- Lunch: Quinoa pulao + mixed vegetable raita
- Evening: Green tea + roasted makhana
- Dinner: Light khichdi (moong dal + veggies) + salad
Thursday
- Morning: Warm water + 5 soaked almonds
- Breakfast: Idli + sambhar + chutney
- Mid-morning: Orange or seasonal fruit
- Lunch: 2 chapatis + chana dal + lauki sabzi + salad
- Evening: Buttermilk + roasted peanuts
- Dinner: Tomato soup + stuffed paratha (paneer/vegetable)
Friday
- Morning: Honey-lemon water
- Breakfast: Vegetable oats + sprouts salad
- Mid-morning: Coconut water
- Lunch: Brown rice + dal tadka + mixed vegetables
- Evening: Herbal tea + dry fruits
- Dinner: Vegetable stew + 2 appams or 2 rotis
Saturday
- Morning: Warm water + flaxseeds
- Breakfast: Vegetable sandwich (brown bread) + chutney
- Mid-morning: Banana
- Lunch: 2 rotis + mixed dal + tinda/bottle gourd sabzi + salad
- Evening: Green tea + sprouts chaat
- Dinner: Palak soup + paneer tikka + steamed veggies
Sunday
- Morning: Detox water (cucumber + mint)
- Breakfast: Smoothie bowl with fruits & nuts
- Mid-morning: Buttermilk
- Lunch: Vegetable pulao + curd + salad
- Evening: Herbal tea + handful of dry fruits
- Dinner: Light khichdi / dalia + sautéed veggies + salad
Quick Tips
- Use minimal oil (prefer olive/mustard/groundnut).
- Keep salt & sugar moderate.
- Drink 2–3 litres of water daily.
- Add 30–45 min of walking/yoga.