1. DAY 1 AND DAY 2 check weight before starting
Early morning 7-8am : take jeera water BOIL HALF SPOON JEERA IN 1 GLASS WATER AND TAKE SIP SIP
Breakfast 9am – 10 am : vegetable sandwich (no mayonese use hung curd instead ) + mint sauce and tea / coffee
.
2nd
option sooji upma 1 medium bowl cook with vegetables with tea / coffee or chaach (use fat free)
Mid meals : fruits (any seasonal )
Lunch 1pm -2pm 1-2 bran chapaties with vegetable and salads
Evening 1 cup green tea or take normal adrak tea + 2 marielite biscuits
or roasted makhana or 1 cup hot haldi wala milk with soaked nuts (4almonds and 1-2 walnut ) if not
hungry take jeera water
Dinner 7pm- 8 pm : 1 bowl mix vegetable dalia or oats + salads or take 1 bowl mix fruit salad after 10 min 1 glass
milk without sugar
Post dinner 1 cup green tea
Bran chapatti : 3 portion normal atta and add 1 portion bran
2. DAY 3 check weight
Early morning 7-8am : take jeera water luke warm
Breakfast 9am – 10 am : Besan cheela 1-2 cook with veggies added + mint sauce + tea / coffee .
Mid meals : fruits (any seasonal )
Lunch 1pm -2pm : 1-2 missi chapaties (half besan + half normal atta ) + green vegetables any seasonal use less
potatoes + salads
Evening 1 cup green tea or take normal adrak tea + bhuna chana
Dinner 7pm- 8 pm : 1 missi chapatti + vegetable 1 bowl + salads
Post dinner : 1 cup green tea
Regards : DR. BHARTI
