2 1 DAY
WEI GHT LOSS
CHAL LENGE
Curated by:
Saroopa S - Nutrition Expert
Caroline S - Culinary Expert
Good
Morning
“Only I Can Change My Life, No
One Can Do It For Me”
INTRODUCTION
Meet our curators :
SAROOPA S CAROLINE S
Nutrition Expert Culinary Expert
Find all your
recipe
videos Here
Clean Eating Monday
Best time Meal Diet
Wake up
7-8 am Warm lemon water
Drink
Fresh fruit & veggie juice -(use
any of these combinations)
Apple, celery,mint, coriander
9-10 am Breakfast
Amla, Bittergourd
Pineapple, guava, carrot
11-11.30am Mid Morning Green Tea
Raw / Steamed / Cooked
vegetables -
1.30 pm Lunch Beans, Broccoli, capsicums,
pumpkins, carrots, Garlic,
onions,cabbage
Mid Evening
4.30 pm Green tea
Break
7- 8.00pm Dinner Thick Vegetable Soup
Note : Mondays are fruits & vegetable days
After waking up
Metabolic Boosters
Zeera turmeric pepper lemon
water
or
Ginger Turmeric pepper lemon
water
or
Methi seeds - 1 tsp with a glass of
water
or
1 tsp of Ground Flax seed with
water
MEAL -1
9.30 TO 10.00 AM
Breakfast Options
10 min before Breakfast take 1 tbsp of Apple
Cider vinegar in a Glass of water
Option Meal
A Bowl Of (Beetroot 85 gms + Watermelon
1 100 gms )Smoothie + 1 Boiled Egg/ Panner
Bhurji - 1 Bowl ( 100 gms)
(Banana-1 + 1 tbsp Powdered oats + 1/2 tsp
2 cinnamon,dates-2 pc+ 1 cup milk / almond milk
smoothie
Orange- 1 + Besan Cheela/ Green Moong Dosa
3
- 2 pc+ Green/ Tomato Chutney- 1 cup
Pineapple carrot smoothie 2-3 oz / 85 gms
4 approx( Blanch carrot for few min ) Pumpkin
seeds - 1 tsp smoothie
Carrot - 1 Medium size +Sweet Potato Paratha -
6
2 Medium size + A cup of curd (75 gm)
Apple - 1 + Gobi Paratha - 1-2 medium Size + A
7
cup of Mixed veg Raita
Watermelon - 1 Bowl + Eggs with veggies ( 1
8 whole Egg + 2-3 egg whites ) omlette - 2-3 pc +
Multigrain Toast -1 pc
Papaya - 1 Cup + Veg uttappam (use multigrain
9
Batter ) +Sambhar - 2 Bowls
Guava / Orange - 1 + Ragi Porridge / oats
10
Porridge - (75 gms )Porridge - 1 Bowl
PS: Choose any one of the
above options every day
MEAL -2
11.00am to 12.00 noon
Mid - Morning Snack
Dry Roasted unsalted Fried
Gram Dal - 1 tbsp + Green Tea -
1 cup
A Fist full of Trail Mix ( Include
Seed Varieties and 1 Date ) +
Buttermilk- 1cup
Almonds and Walnuts - ( 10
counts )+ Skimmed Milk With
Jaggery Tea / Black coffee
The Road May Be Bumpy
But Stay Committed To The
Process
MEAL -3
1.30 TO 2.00 pm
Lunch Options
Options Meal
Millet Sambhar Rice - 150 gms ) +
1
Cucumber Raita - 1 Bowl
Kichidi - ( more dal and more veggies)
2 Less than 150 gms + White pumpkin
Raita- 1 Bowl
Brown Rice - Cooked Rice less than
3 100 gms + Dal fry - 2 Bowls+
Cauliflower Subzi - 1 Bowl
Brown Rice - Cooked Rice less than
4
80 gms + Vegetable Kadhi - Bowl
Brown Rice - less than 100 gms,
5
Rajmah Masala / chole Masala - 1 Bowl
Milliet curd Rice - less than 100 gms ,
6
Bhindi Masala - 1 Bowl
Panner Capsicum Stir fried Brown rice
7 Fried Rice - 150 gms + Carrot Raita - 1
cup
Brown Rice Chicken Kheema Rice/
8 Soya chunks Masala Rice - 150 gms
approx + A cup of slim Curd
PS: Have a simple salad like
sliced cucumber/ beetroot/
carrot/ tomato before lunch
MEAL -4
5.00pm to 6.00 pm
Evening Snack
Meal
Dragon Fruit / Guavas /
Mixed Fruit Bowl -150 gms
approx
or
Makhanas and fried gram dal -
1 bowl - 100 gms
or
Oranges - 2 pc
or
Guava ,Pear , Apple - 1 Bowl -
150 gms approx
Have your dinner by 9pm
Go on a 9 to 9 fast for best results
MEAL -5
7.30 TO 8.00 pm
Dinner Options
10 min before Dinner take 1 tbsp of Apple
cider vinegar in a Glass of water
Options Meal
Dal Veg Soup / mulligatawny Soup - 1 Large
1
Bowl
Phulka-2 + 3-4 pc Chicken/egg Masala/
2
chhole masala
Mixed veg Millet Upma/ Cauliflower
3 Upma/Quinoa Veg Upma - 1 Medium Bowl+
Onion Tomato salad
Chicken Breast Pcs - 150 gms approx +
4
Sauteed Cabbage - 1 Bowl
Tawa fry / Air fried Fish & Spinach - 150 gms
5
approx + Oats Pancake - 1 pc
Zuchinni Paratha - 2 pc + Greek Yogurt/slim
6
curd - 1 cup
Rava Idli ( add Curd) - 2 + Mixed veg Subzi - 1
7
Bowl
Bean Pasta / millet Pasta- 150 gm approx ( add
8
veggies lavishly ) - 1 Bowl
9 Paneer Bhurji Roll / Tofu Bhurji Roll - 1 -2 pc
Tri colour Bellpepper tomato onions paneer
10
rajmah Bean Salad - 1 Large Bowl
TIME - 9.30 TO 10.00 pm
Post Dinner
Few pistas to munch on ( if
Cravings are present)
or
Zeera Water / Ajwain Water - 1
cup
Instructions:
1. Allowed Fruits : Apple, pear, pomegranates,
Berries, Amlas, kiwi, Avocado, oranges, papaya,
watermelon, plums , Black grapes, Guava, sweet lime
2. Allowed green veggies: For Best weight loss
Results vegetables are cucumber, Broccoli, pumpkin
, white pumpkin, Ridge gourd, lettuce, Spinach, methi
leaves, Moringa leaves, cabbage, carrot, cauliflower,
mushroom, Beetroot, Brinjal , bell peppers, cabbage,
carrot, cauliflower, mushroom, Beetroot , Brinjal, Dark
green leafy vegetables
3. Home made curd/ paneer made with slim milk or
Double toned milk
4. Allowed Fish & chicken :Basa, Tuna, Mackerel
Rohu, Catla, Pomfret, lean cut & Breast Piece
5. Have a fruit before your Breakfast
6. Hydrate well with minimum 2.5 - 3 litres of water
7. Restrict visible oil usage to 2- 3 TSP in a day
8. Exercise or walk at least for 30 - 45 min
9. Eliminate alcohol , saturated fats, refined sugars
and all processed food during this weight loss
program
10. If Feeling Hungry in between major meals have
buttermilk or tender coconut water
11. Follow a good Sleep Routine sleep by 10 :30 pm
12. MONDAYS ARE FRUIT & VEGETABLE DAYS
It’s Not A Diet,
It’s A Lifestyle
Change
