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Diet Plan/Weekly Meal Prep

Meal 1: Morning Drink (6-7 am)

Warm Lemon Water with Turmeric

Ingredients:
1 cup warm water

Juice of half a lemon

Pinch of turmeric powder

Instructions:
1. Heat the water until warm (not boiling).

2. Squeeze the lemon juice into the warm water.

3. Add a pinch of turmeric powder.

4. Stir well and drink it in the morning on an empty stomach.

Meal 2: Breakfast (8-9 am)

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 Fruity Oatmeal

Ingredients:
1/2 cup oats

1 cup water or milk (dairy or plant-based)

Assorted fruits (e.g., banana, berries)

Handful of nuts (e.g., almonds, walnuts)

Optional: 1 teaspoon honey for sweetness

Instructions:
1. In a saucepan, bring water or milk to a boil.

2. Add oats and cook according to package instructions.

3. Once cooked, transfer the oats to a bowl.

4. Top with assorted fruits and nuts.

5. Drizzle with honey if desired.

6. Mix well and enjoy.

Meal 3: Mid-Morning Snack (10-11 am)

Mixed Dry Fruits

Ingredients:

Assorted dry fruits (e.g., almonds, cashews, walnuts, raisins)

Instructions:

1. Gather a small handful of mixed dry fruits.

2. Place them in a container or ziplock bag.

3. Keep them handy for a nutritious mid-morning snack.

Meal 4: Lunch (12-1 pm)

Veggie Protein Bowl

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 Ingredients:
1 serving cooked rice or roti (whole wheat flatbread)

1 portion of protein (choose from options below)

Assorted vegetables (e.g., leafy greens, colorful veggies)

Small portion of dal (lentils) or curd (yogurt)

Instructions:
1. Prepare the cooked rice or roti according to your preference.

2. Choose your protein:

Non-vegetarian option: Grilled chicken or fish seasoned with herbs and

spices.

Vegetarian option: Paneer (cottage cheese) or tofu, cooked with desired

spices.

3. Wash and chop a variety of vegetables.

4. Sauté or steam the vegetables until tender.

5. Serve the cooked rice or roti, protein, and vegetables in a bowl.

6. Add a small portion of dal or curd on the side.

7. Mix and enjoy a wholesome lunch.

Meal 5: Afternoon Snack (3-4 pm)

Veggie Sticks with Dip

Ingredients:
Assorted veggies (carrots, cucumbers, bell peppers)

Homemade dip (hummus, Greek yogurt dip)

Instructions:
1. Wash and cut the vegetables into sticks.

2. Prepare a homemade dip of your choice (hummus or Greek yogurt dip).

3. Serve the veggie sticks with the dip for a healthy and crunchy snack.

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 4. Optional: Include a boiled egg (non-veg) or a handful of nuts and seeds (veg) for
added protein.

Meal 6: Evening Drink (5-6 pm)

Green Tea or Fresh Fruit Smoothie

Option 1: Green Tea

Ingredients:
Green tea bag or loose green tea leaves

Hot water

Instructions:
1. Place a green tea bag or loose tea leaves in a cup.

2. Pour hot water over the tea.

3. Let it steep for a few minutes.

4. Remove the tea bag or strain the leaves.

5. Enjoy a warm cup of green tea.

Option 2: Fresh Fruit Smoothie

Ingredients:
Assorted fruits (e.g., banana, berries, spinach)

Water or coconut water

Instructions:
1. Peel and chop the fruits.

2. Place the fruits in a blender.

3. Add water or coconut water.

4. Blend until smooth.

5. Pour into a glass and enjoy a refreshing fruit smoothie.

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 Option 3: Mint Lemonade
Ingredients:
Handful of fresh mint leaves

Juice of 1-2 lemons

4 cups water

Sweetener of your choice (e.g., honey, stevia) - optional

Ice cubes

Instructions:
1. Wash the mint leaves thoroughly.

2. In a pitcher, muddle the mint leaves gently to release their flavors.

3. Squeeze the juice from the lemons and add it to the pitcher.

4. Pour in the water and stir well.

5. If desired, add a sweetener of your choice and adjust according to taste.

6. Add ice cubes to the pitcher or individual glasses.

7. Serve the mint lemonade chilled and enjoy its refreshing taste.

Meal 7: Dinner (7-8 pm)

Grilled Protein with Whole Grains and Vegetables

Ingredients:
Grilled non-vegetarian protein (chicken or fish) or vegetarian protein alternative
(paneer, tofu)

1 serving of whole grains (brown rice, quinoa, or whole wheat roti)

Assorted steamed or roasted vegetables

Instructions:
1. Prepare the grilled protein:

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 For non-vegetarian option: Season chicken or fish with herbs and spices,
then grill until cooked.

For vegetarian option: Marinate paneer or tofu with desired spices, then grill
until lightly browned.

2. Cook the whole grains according to package instructions.

3. Steam or roast a variety of vegetables until tender.

4. Arrange the grilled protein, whole grains, and vegetables on a plate.

5. Serve and enjoy a satisfying dinner.

Optional: After Dinner Drink (8-9 pm)

Warm Milk with Turmeric and Cinnamon or Herbal Tea

Option 1: Warm Milk with Turmeric and Cinnamon

Ingredients:
1 cup milk (dairy or plant-based)

Pinch of turmeric powder

Dash of cinnamon powder

Instructions:
1. Heat the milk in a small saucepan.

2. Add a pinch of turmeric powder and a dash of cinnamon powder.

3. Stir well until warm and blended.

4. Pour into a mug and enjoy a soothing drink before bedtime.

Option 2: Herbal Tea

Ingredients:
Herbal tea bag (e.g., chamomile, lavender)

Hot water

Instructions:

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 1. Place a herbal tea bag in a cup.

2. Pour hot water over the tea bag.

3. Let it steep for a few minutes.

4. Remove the tea bag.

5. Sip and relax with a calming herbal tea.

Feel free to adjust the quantities and flavors according to your taste preferences.
Remember to consult with a healthcare professional or registered dietitian for
personalized advice. Enjoy your meals and have a nourishing week!

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