Imagine, if you are vegetarian in a restaurant menu your brain doesn’t even look at non vegetarian options. Why? why? Because your brain is automatically go into other options. Weight loss / dieting is not a phase of life, its lifestyle. It’s practiced so much so your brain cells are tuned to follow it effortlessly. So be patient and practice till the time your brain, food and your life becomes unseparated from each other. 

Mindful eating will lead to consistent weight loss journey. Ask for ERP (Emotional releasing process) and tapping technique for healthy weight loss. 

                                      LOW CALORIE/ HEALTHY MEAL PLAN 

Morning as soon as you wake up – 1 glass hot water with lemon. 

Followed by exercise (Yoga-Stretching / Swimming/ Running / Walking / Cycling/ dancing/ Pilates)

                                                Breakfast
1 Cheela- besan and soyabean flour / adai or
1 Dosa- green moong dal / Oats / buckwheat (kuttu) or
1 bowl of Oats upma or
1 bowl of Oats / oats pongal or
6 to 8 pieces of Handwa or
6 to 8 pieces of Dhokla- Green moong dal/ besan
Once a week breakfast of your choice like upma / poha / dosa / uttapam/ 2 idli / 2 khakra 

Along with Green tea/ Milk tea ( without Sugar)

11am- 2 whole fruits ( apple, banana, chikoo etc.) or a slice of papaya / one thick slice watermelon / 3-4 slices of pineapple/ or 

1 glass of a green smoothie
(recipe- spinach 10 gms, 2 mint leaves, 2 coriander leaves, 2 tulsi leaves, 4 curry leaves, 1 betel leaf, a pinch of black pepper and turmeric, rock salt for flavour, a pinch of cinnamon, 1 tsp lime juice, 100 gms of any seasonal fruit, water/ ice cubes as required)

LUNCH: 1:00PM – 2:30PM

1-2 rajgira rotis/ rajgira- methi thepla/ 1 bowl quinoa(rice substitute)
Twice a week substitute the rajgira with bajra/ jowar/ nachni roti
1 bowl salad
1 bowl vegetable
3/4th bowl dal
½ bowl yoghurt

EVENING

5pm- A bowl of sprouts or
½ bowl roasted/ boiled chana or
Roasted makhanas or
sweet potato chaat can have once a week or

Vegetable bhel with kurmura or 

1 bowl of fruit with flax seeds can be added 

DINNER: 7:30PM – 9:30PM

Freshly made soup/ buttermilk
1 bowl salad / sauteed or steamed vegetables
For proteins-Grilled or sauteed mushrooms or Paneer or boiled chana or
Ragda patties -vatana and Cutlet made with vegetables and sweet potato / raw banana or
Buckwheat crepes with rajma and vegetables and salsa sauce, guacamole (burrito substitute)

Or Bhaji of pav bhaji without butter. With millet roti. 

Or chickpea salad with vegetables. 

Or jowar base pizza without cheese 

Do”s 

 In case the dinner is late (post 9:30pm), eat a heavier evening snack (can eat any of the breakfast options) and do only a raw salad/sauteed vegetable/ soup in the night for dinner.

  Oil intake: 1 tsp/ meal. Use cold pressed oil/ groundnut oil or rice bran oil. Change oil at least once in 3 months. 

  Reduce salt in salads to 1/4th of your normal intake.

  Hydration is the most important part of diet 3 Litres of any fluids through the day.

  Don’t’s: Juices, cheese, rice, wheat, dry fruits(cashews,raisins), butter, chocolates, ice creams, sweets, bread, packed food. 

BUT BUT BUT 

If you are craving for anything, you must take it with limited portion, once a week. 

WHEN EATING OUT

When at a restaurant, keep these simple tips in mind

• Try and eat a portion similar to what you would eat at home
• Salad dressing- ask for it to be given on the side and add as per required. Choose mustard over mayonnaise. Choose Plain lime and vinegar dressing, low fat yoghurt
• Ask for smaller or half portions
• Skip the appetizers, bread and butter
• Order extra veggies (eg. sautéed spinach, grilled mushrooms) on the side
• Go for clear soups instead of creamy ones. Avoid fried croutons in the soup
• Ask for less sauce to be put to your meals
• You may ask the chef to hold the cream, which is often put as garnish over the dishes
• You may ask the chef not to add any cream, tadka of ghee, butter before serving
• Opt for any of the following healthier options- roasted, steamed, grilled, broiled, poached, baked, lightly stir fried, red sauce(instead of white).
• Preferably eat a plain roti/phulka/plain tandoori roti (without butter) and avoid bhatura, naan, kulcha and paratha.