7-Days Healthy Diet Plan for Weight Loss DIET PLAN

DIET PLAN

TOP SECRET DIET PLAN

YOUR SIMPLE GUIDE TO HEALTHY WEIGHT LOSS

Secret Diet Plans

You are strictly advised to Follow the Diet plan as Described. You will Get 100% Results by Following This Top Secret and Effective Diet Plan 

Notes

·       5 days low carbs diet plan (Monday,
Wednesday, Thursday, Friday & Sunday)

·       2 days of Intermittent fasting (Tuesday, 
Saturday)

For Fasting

Only liquid diet from 8 pm to the next day 1 pm then adjust all these meal from 1 pm to 8 pm 

Daily Calorie Intake Calculator

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BEFORE BREAKFAST

1/2 tsp  of apple cider vinegar in 400 to 500 ml luke warm water

Breakfast (Option 1)

Peanut butter, nuts toast with tea

Ingredients:

  • 5 tbsp peanut butter
  • 1 Bran bread slice
  • 5 almonds crushed

Nutritional facts:

Calories: 242kcal, fat: 17g, carbs: 16g, Protein: 10g

Tea

Ingredients:

  • 1 cup water
  • 1 tsp tea leaves
  • 1 tbsp cream
  • Artificial sweetener (optional)

Nutritional facts:

Calories: 55kcal, fat:5.5, carbs: 1g

Breakfast (Option 2)

Nutty Yogurt bowl

  • 90g Greek yogurt
  • 6 almonds
  • 5 walnuts
  • 1/2 tsp. chia seeds
  • 1 tsp. ispaghol
  • Artificial sweetener ( optional)

Combine everything in a bowl

Calories: 250kcl

Macros: 13g protein/ 8g carb/ 16.8 g fats

 

 

 

SNACKS BETWEEN & BREAKFAST AND LUNCH

Healthy Snacks

SNACKS (Option 1)

Cucumber and Greek Yogurt Salad

Ingredients

  • Greek Yogurt Homemade (50g)
  • 1 small sized Cucumber
  • Olive Oil (1tsp)
  • 2 spoon crushed Podina leaves
  • Black Pepper and pink Salt to taste.
  • Flaxseed(1tsp)

Directions

Peel and cut the cucumber in 2 long halves. Use a spoon to remove the cucumber seeds. Dice the

cucumber in small pieces. Mix crushed Podina leaves, Cucumber and Greek Yogurt well

together. Add salt, flaxseeds, oil and pepper to taste. Garnish with mint leaves or Cucumber

slices.

Nutritional facts

Calories = 101 kcal, proteins = 6g, carbs = 7g, fats = 5g

SNACKS (Option 2)

Mint Lassi

Ingredients

  • 50g Greek Yogurt
  • 1 tbsp. Cream
    1 glass water
  • 1 pinch of pink salt
    Mint Leaves

 Directions
Blend all ingredients in a blender. Serve in a glass with a garnish of mint leaves.
Nutritional Facts

Calories 110kcal          Protein: 2g Fats: 10g Carbs: 3g

LUNCH

Healthy Lunch

LUNCH (Option 1)

Grilled Chicken salad

Ingredients:

  • Chicken 50g
  • Cucumber 113g
  • Lettuce 113g
  • Olive oil 1 tbsp
  • Mayonnaise 1tbsp
  • Salt for taste
  • Black pepper for taste

For marination:

  • 1tsp vinegar
  • 1tsp soya sauce
  • Salt, black pepper according to taste

Direction:

  • Take a bowl & 100g washed & cleaned chicken in it & marinate with salt & black pepper for at least 30 minutes
  • Then take a grilled pan & add 1 tbsp of olive oil in it & let it to be heat
  • Then put marinated chicken on grilled pan & cooked from one side & turn the side & cooked from another side
  • Cooked until it fully grilled & turn into brown color
  • Then turn off the flame & let it to be cool down
  • Then cut the chicken into small pieces & add into bowl
  • Then take all vegetables & chopped them
  • Add all chopped vegetables into chicken bowl & mix it
  • Add salt & black pepper for taste & mix it well, Salad is done & enjoy it

Nutritional facts:

Calories: 321kcal, Fat: 25g, Carbs: 8g, Protein: 16.94

Calories: 321kcal, Fat: 25g, Carbs: 8g, Protein: 16.94

LUNCH (Option 2)

Egg Salad Lettuce Wraps

Ingredients

4 large eggs, hard-boiled and peeled

1/4 cup mayonnaise

1 tablespoon plain yogurt

1 tablespoon chopped fresh coriander leaves

1 green chilli, finely chopped

Salt and pepper to taste

4 large lettuce leaves

Directions:

Chop the hard-boiled eggs into small pieces and transfer them to a mixing bowl.

Add the mayonnaise, plain yogurt, chopped coriander leaves, and chopped green chilli to the mixing bowl. Mix well to combine.

Season with salt and pepper to taste.

Spoon the egg salad onto the center of each lettuce leaf.

Roll up the lettuce leaf to form a wrap around the egg salad.

Serve immediately and enjoy!

Calories: 364 kcal

Protein: 26g

Carbs: 7g

Fat: 25g

You can also try adding other ingredients such as diced tomato or cucumber for extra flavor and nutrition

SNACKS BETWEEN & LUNCH AND DINNER

Snacks Between Lunch and Dinner

Nuts with Greek yogurt (Option 1)

Ingredients:

  • 5 almonds
  • 10g peanuts
  • 50g Greek yogurt

Nutritional facts:

Calories: 151kcal, protein: 6g, fat: 13g, carbs: 5g

Panjeeri with green Tea (Option 2)

Ingredients:

  • 1 tsp coconut powder
  • 6 to 8 almonds
  • 7 peanuts powder form
  • 1 tsp sonuf
  • 4 to 5 walnuts
  • Stevia optional
  • 1 tsp flaxseed powder

Directions:

Combine everything and grind. serve 1 tbsp with green tea

Nutritional facts:

Calories 257kcal, 7g carbs / 26g fats/ 7g protein

HEALTHY DINNER

Light Healthy Dinner

MASHED EGGPLANT(Baingan Ka Bharta)

Ingredients:

  • Bangan 150g
  • Greek Yogurt 100g
  • Garlic paste 1tsp
  • Desi ghee/Olive oil 2 tbsp
  • Coriander 1tsp
  • Pink salt 1tsp
  • Seasonings 1tsp
  • ½ chapatti

————>>>>>

Directions:

Bake the bangan in oven for half an hour. When they bake well, peel off the peels. Now add desi ghee in the pan heat it and add garlic, chives, pink salt and seasonings. Then add bangan, Dahi and mix it well. Add green chili and coriander and put it on the coal smoke.

Nutritional facts:

Calories: 454kacl, fat: 37g, carbs: 21g, protein: 7g

DINNER DURING FASTING

EATING WINDOW (8 hours)

Meal 1 (Option 1)

Mutton or chicken  tikka boti with raita and salad

  • 90 g Boneless chicken or mutton
  • Yogurt 100g (for raita)
  • Salad: 1 medium cucumber + 1 medium tomato + 1 medium onion + 3-4 lettuce leaves
  • 2 tsp. olive oil
  • 1 Tbsp. Tikka Masala
  • Ginger-garlic paste 1 tbsp.
  • Spices as per taste
  • Papaya paste 1 tbsp. (to tender meat)
  • 1 tsp Podina Paste
  • A Squeeze of Lemon and Sea Salt to Taste

Directions

Mix all ingredients in a bowl and make the marinade. Marinate the beef for a minimum of 2 hours or longer.  Grill it in a pan and give a smoke of charcoal or BBQ on coals. Serve with salad and raita.

Nutritional facts

Calories = 412kcal, proteins = 35g, carbs = 22g, fats = 20g

OR

Mushroom chicken with roti

100g boneless chicken

35g whole wheat roti

150 g mushrooms

1 Tbsp. olive oil

1tsp thyme leaves

Ginger garlic to taste

Salt and pepper to taste

Directions

Heat 1 tbsp. olive oil in a pan. Add mushrooms and stir fry. Take them out of the pan and keep a side. In the same pan add remaining 1 tbsp. olive oil and heat. Add ginger garlic paste and chicken and stir fry. When half cooked, add salt, pepper to taste and let it fully cook.  Then add mushrooms and thyme and serve with roti.

Nutritional facts

Calories = 456kcal, fats =29g, carbs =24g, proteins =35g

Meal 2 (Option 2)

Seekh Kebab with raita and roti

  • 100g chicken boneless (mince)
  • 80g greek yogurt (for raita)
  • 35g whole wheat roti
  • 50g onion finely chopped
  • 1.5 tbsp olive oil
  • 1 green chili grind into paste
  • 1 tsp coriander powder
  • 3/4 tsp cumin powder
  • 1 tsp salt
  • 2 tsp ginger and garlic paste
  • mint finely chopped
  • coriander finely chopped

Directions

Add mince, green chilies, garlic, ginger, onions, spices and salt in a bowl. Mix it well and ingredients become completely incorporated into mince. Now make mini seekh kababs. Then heat oil and fry the seekh kababs. Serve with raita and roti.

Nutritional facts

Calories = 569kcal, fats=35g, proteins =40g, carbs =23g

 

OR

Masala chicken with roti

  • Raw chicken breast 150g
  • 35g whole wheat roti
  • Tomato 1 small
  • Onion 1 small
  • Heavy cream 2 tbsp.
  • Butter 1 tbsp.
  • Cardamom, black pepper, salt, ginger and garlic, chili powder, coriander powder, cumin powder, turmeric powder, lemon juice, coriander as per your taste

Directions

Heat the pan on medium flame. Add 1tsp butter, cardamom, black pepper and fry for 2 min. Add chopped onion fry on medium heat till it turns translucent. Add ginger, garlic and fry for 2 min. add sliced tomatoes fry till it becomes tender. Now add red chili powder, turmeric, coriander powder, cumin powder, salt and fry on medium heat. Let the mixture cool down. Grind the mixture by adding water to fine paste. Set aside.

Clean and wash chicken and marinate with turmeric, lemon juice (optional).

Heat the pan on medium flame and add remaining 2 tsp butter, once the butter melts, add marinated chicken, salt to taste and fry on high flame for 5 min, cover with lid and cook on medium flame for 20 min. then add paste and mix well for 5 min. Now add garam masala and mix well. Now add heavy cream, chopped coriander and give it a mix. Simmer on low heat for 2 min. serve with roti.

Nutritional facts

Calories = 519kcal, carbs = 24g, protein =39g, fats = 30g

EVENING DRINK

Evening Drink during Diet

Mint Lassi (Option 1)

Ingredients

  • 50g Greek Yogurt
  • 1 tbsp. Cream
  • 1 glass of water
  • 1 pinch of pink salt
  • Mint Leaves

Directions
Blend all ingredients in a blender. Serve in a glass with a garnish of mint leaves.


Nutritional Facts

  • Calories: 110kcal         
  • Protein: 2g
  • Fats: 10g
  • Carbs: 3g

Peanut butter Smoothie (Option 2)

Ingredients

l  1 tbsp. peanut butter

l  50g Greek yogurt

l  1 tsp basil seeds

l  1tsp artificial sweetener (optional)

l 1 glass Water (8 ounces)

 

Directions

Combine everything and blend. Your smoothie is ready. Serve chilled.

 

 

 

Nutritional facts

 

  • Calories = 176kcal
  • fats = 15g
  • Proteins = 7g
  • Carbs = 9g 

DAILY WATER INTAKE

Daily Water Intake

Electrolyte Water

  • 3 liters
  • From which, 1 ½ L must be Electrolyte Water

Ingredients:

  • 5L water
  • 2-3 lemon juice
  • 1 tsp. Basil Seeds/chia seed
  • 1 spoon crushed mint leaves
  • 1 tsp. Pink Salt
  • Artificial Sweetener (Optional)

Directions

Mix added ingredients in a water bottle. Drink throughout the day

Remedy for Constipation

  • 2tbsp ispaghol husk + 1 tbsp. olive oil+ coconut oil +2tbsp wheat bran (12g fibers – early in the morning)
  • 1 tablespoon tukh Malanga + 500ml + ¼ pink salt

IMPORTANT INSTRUCTIONS AND PRECAUTIONS

  • You are required to buy a kitchen scale for accurate measurement of food.

              -Meat and rice will be measured after cooking.

              -Vegetables will be measured before cooking.

  • No junk food & No sugar
  • Use artificial sweetener in tea/green tea. ( if recommended)
  • Use only olive oil/butter/desi ghee/ coconut oil for cooking
  • Drink 14-18 glasses of water a day
  • Use turmeric in cooking. (It has anti-inflammatory properties)
  • Use 1 -2 teaspoons of pink salt (very important)
  • You cannot eat anything other than mentioned in the plan.

In the first 5 to 10 days of diet you may feel the following symptoms. (for weight loss and diabetic patient only)

  1. Nausea
  2. Vomiting
  3. Constipation
  4. Diarrhea
  5. Headache
  6. Irritability
  7. Weakness
  8. Muscle cramps
  9. Dizziness
  10. Poor concentration
  11. Stomach Pain
  12. Muscle Soreness
  13. Difficulty Sleeping
  14. Sugar cravings
  • The above symptom may exist minimum from 3 to 5 days and may prolong up to 2 weeks. It depend on your metabolic shift.
  • To reduce the above keto flu symptom, use electrolyte water. Use electrolyte water with GN Magnesium.
  • People on low carb or keto diet can also experience rashes, these rashes are called keto rashes. It will disappear within 7-10 days.

BEST OF LUCK

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