🟢 WEEK 1 — FULL PORTION SIZE DIET (Vegetarian)
| Day | Meals | Exact Portions |
|---|---|---|
| Mon | Breakfast | Moong chilla 2 + Paneer 40g |
| Lunch | Dal 1 cup (200ml) + Brown rice ½ cup (100g cooked) + Palak 1 katori | |
| Snack | Roasted chana 30g + Walnuts 4 | |
| Dinner | Paneer bhurji 100g paneer + 1 roti | |
| Tue | Breakfast | Oats 1 cup cooked + Flaxseed 1 tbsp |
| Lunch | Quinoa ½ cup cooked + Chickpeas ¾ cup | |
| Snack | Greek yogurt 100g + Almonds 4 | |
| Dinner | Dal soup 1 cup + Broccoli 1 bowl + 1 roti | |
| Wed | Breakfast | Sprouts 1 cup |
| Lunch | Millet khichdi 1.25 cup + Raita ½ cup | |
| Snack | Hummus 2 tbsp + Carrot 1 medium | |
| Dinner | Tofu 80–100g + Brown rice ½ cup | |
| Thu | Breakfast | Besan chilla 2 |
| Lunch | Rajma ¾ cup + 2 rotis + Salad | |
| Snack | Black chana ½ cup | |
| Dinner | Dal ½ cup + Veg 1 cup + 1 roti | |
| Fri | Breakfast | Paneer sandwich → Brown bread 2 slices + Paneer 40-50g |
| Lunch | Soya curry ¾ cup + Brown rice ½ cup | |
| Snack | Makhana 25–30g | |
| Dinner | Lauki 1 cup + Dal ½ cup + 1 roti | |
| Sat | Breakfast | Poha 1.25 cup + Peanuts 1 tbsp |
| Lunch | Chole ¾ cup + 2 rotis | |
| Snack | Seed mix 1 tbsp | |
| Dinner | Moringa dosa 1 + Sambar 1 cup | |
| Sun | Breakfast | Idli 3 + Sambar 1 cup |
| Lunch | Veg pulao ¾ cup + Soya curry ½ cup | |
| Snack | Seeds 1 tbsp | |
| Dinner | Dalia 1 cup + Beans 1 cup |
🟣 WEEK 2 — FULL PORTION SIZE
| Day | Meals | Exact Portions |
|---|---|---|
| Mon | Breakfast | Ragi dosa 2 small |
| Lunch | Toor dal 1 cup + 2 rotis + Sabzi 1 cup | |
| Snack | Roasted chana 30g | |
| Dinner | Mix veg 1 cup + Dal ½ cup + 1 roti | |
| Tue | Breakfast | Paneer paratha 1 + Curd ½ cup |
| Lunch | Chole ¾ cup + Rice ½ cup | |
| Snack | Buttermilk 1 glass + Walnuts 4 | |
| Dinner | Paneer tikka 100g + Salad | |
| Wed | Breakfast | Upma 1.25 cup + Flaxseed 1 tbsp |
| Lunch | Palak paneer 100g paneer + 2 rotis | |
| Snack | Hummus 2 tbsp + Cucumber 1 | |
| Dinner | Dal soup 1 cup + 1 roti | |
| Thu | Breakfast | Moong idli 3 + Sambar 1 cup |
| Lunch | Soya chunks ¾ cup + Quinoa ½ cup | |
| Snack | Greek yogurt 100g + Chia 1 tsp | |
| Dinner | Tofu bhurji 80–100g + Veggies 1 bowl | |
| Fri | Breakfast | Besan chilla 2 |
| Lunch | Rajma ¾ cup + 2 rotis | |
| Snack | Makhana 25–30g | |
| Dinner | Lauki dal 1 cup + 1 roti | |
| Sat | Breakfast | Sprouts 1 cup |
| Lunch | Khichdi 1.5 cup + Curd ½ cup | |
| Snack | Sweet corn 1 bowl | |
| Dinner | Ragi ball 1 + Curry 1 cup | |
| Sun | Breakfast | Masala oats 1 cup |
| Lunch | Veg pulao ¾ cup + Dal ½ cup | |
| Snack | Seeds 1 tbsp | |
| Dinner | Dalia 1 cup + Veg 1 cup |
âš¡ Quick Rules
| Item | Limit |
|---|---|
| Roti | 1–2 per day max |
| Rice | Only ½ cup per meal |
| Paneer | 100g max/day |
| Oil | 3 tsp/day total |