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GENERAL GUIDELINES

✅ Eat Whole Foods – Prioritize fresh vegetables, fruits, lean proteins, and whole grains.

✅ Stay Hydrated – Drink 8-10 glasses of water daily.

✅ Limit Processed Foods – Avoid excess sugar, refined carbs, and processed meats.

✅ Control Portions – Balance macronutrients and avoid overeating.

✅ Include Healthy Fats – Consume nuts, seeds, avocados, and olive oil.

✅ Meal Timing – Eat at regular intervals, avoid late-night snacking.

DIET PLAN

🌅 Morning (6:30 - 7:30 AM) – Detox & Hydration

Warm lemon water OR Green tea (boosts digestion & immunity)

Soaked almonds & walnuts (rich in good fats and antioxidants)

🍳 Breakfast (8:00 - 9:00 AM) – High Protein & Fiber

Oats porridge with nuts & berries

OR Eggs (boiled/scrambled) + Whole grain toast + Avocado

OR Smoothie (banana, spinach, Greek yogurt, flaxseeds)

🍏 Mid-Morning Snack (11:00 AM) – Light & Nutritious

Fruits (Apple, Pear, Papaya, Watermelon, Orange)

OR Handful of nuts/seeds (Almonds, Walnuts, Chia seeds)

🥗 Lunch (1:00 - 2:00 PM) – Balanced & Filling

Brown rice/Quinoa + Grilled Chicken/Fish/Paneer + Veggies

OR Chapati + Dal + Vegetable Curry + Curd

Side Salad (Cucumber, Carrot, Tomato, Lemon dressing)

☕ Evening Snack (4:30 - 5:30 PM) – Energy Boost

Green tea or Herbal tea

Roasted Chickpeas or Makhana (Fox Nuts)

OR Hummus with carrot/cucumber sticks

🥘 Dinner (7:30 - 8:30 PM) – Light & Nutritious

Grilled fish/chicken + Stir-fried veggies

OR Vegetable soup + Whole grain toast

OR Quinoa salad with beans & greens

🥛 Before Bed (9:30 - 10:00 PM) – Light & Relaxing

Warm turmeric milk or Chamomile tea

ADDITIONAL TIPS FOR A HEALTHY LIFESTYLE

✅ Exercise regularly (30-45 mins of walking, yoga, or strength training)

✅ Sleep well (7-8 hours of quality sleep)

✅ Manage stress (meditation, deep breathing, journaling)