“DIVYA DIET CLINIC”

Name:- Saisha Lalwani (WEEK 1-2 )

Age:-27years

Empty stomach weight:-86.3kg

Health issue:-Pcos

Quantity measures:-
One plate: 200gm
One bowl / one katori: 100gm approx.
Half plate: 100gm
One teaspoon: 5 g (tsp)
One tablespoon: 15g (tbsp)

Waking-up Drink:
• Overnight soaked sauf (1 tbsp )in 1 glass Luke warm water

Post dinner Drink:

• One cup of lukewarm skimmed milk or 1 cup of warm water with a pinch of
sauf powder ( pinch )

Pre-dinner:
● ½ tablespoon of psyllium husk (isabgol) in 250 ml water or
● 1 glass of warm water with a ¼ tsp jeera powder
Mid morning- Any 1 seasonal fruit ( 1 kiwi,1 apple ,1 avocado,2-3
berries ,1 Bowl cut watermelon,1 Bowl cut muskmelon)

Exercise regimen:
● 5-10 mins warm up
● 30 mins brisk walking
● 20 mins full body workout

2 WEEKS HEALTHY WEIGHT LOSS DIET PLAN

✔Sun exposure for at least 15-20 minutes around 6-8am in morning
✔2 cups green tea in a day ( Mandatory )
✔Have ½ tsp Roasted fennel / ajwain seeds after lunch and dinner ✔Add
soaked chia seeds in cut fruit everyday ( good for digestion ) ✔Take roasted
chana or roasted makhana or homemade popcorn in between meals
✔Avoid munching on peanuts or soya bean chips
✔You can munch on vegetable sticks with hummus.
Detox juice options: ( have any 1 in Mid Morning add 1 tbsp soaked sabja seeds
to it) Do Not strain
Mid morning- Any 1 seasonal fruit

● ¼ cup cucumber + ¼ cup carrot + half lemon

● ½ cup Carrot + half lemon + few mint leaves
Evening snack: Mini fruit and nut bowl- ( 1 medium fruit + 3-4 almonds /walnuts
+ 1 tbsp soaked chia seeds + ¼ tsp cinnamon powder / blackpepper powder) + 1
cup green tea

DAY 1
Breakfast – 1 moong dal chilla stuffed with veggies+ 2 tbsp coconut or 2 scrambled
eggs (2 egg whites) with sauteed veggies ( capsicum,bell pepper) after 15 min 1 any
seasonal fruit
Lunch – 1 large roti or 1 cup cooked brown rice + 1 bowl soya chunk curry or 1 Bowl
moong dal + 1 plate salad
Evening – 1 bowl roasted makhana + 1 cup green tea
Dinner – 1 bowl Vegetable khichadi + 1 plate salad or 1 large Chapatti + 1 bowl
Vegetable curry( cauliflower,green beans) + 1 plate salad

DAY 2
Breakfast – 2 stuffed Vegetable sandwich+ 2tbsp green chutney or 1 Bowl Vegetable
poha with added curry leaves + 1 any seasonal fruit
Lunch - 1 large besan chilla with some of green seasonal vegetable+ one plate salad
or 1 large roti + 1 bowl mix veg curry (beans , cauliflower ) + 1 plate salad
Evening - 1 bowl of chickpea chat + 1 cup green tea
Dinner -1 cup rice steamed or 1 large Chappati with 1 bowl chana lauki dal or 1 bowl
lauki ki sabzi with 1 plate salad
DAY 3
Breakfast – 1 bowl green gram sprouts with added fruits ( apple ) or 1 bowl upma with
Added curry leaves and 1 any seasonal fruit
Lunch – 1 large roti + 1 bowl vegetable curry (arbi ki sbzi ) or 1 bowl lauki ki sbzi + 1
plate salad or 1 cup Vegetable pulao + 1 Bowl low fat raita
Evening – one bowl of homemade popcorn (without salt )or 1 bowl makhana + 1 cup
green tea or herbal tea
Dinner – 1 large Chapatti + 1 bowl paneer bhurji (30 gm homemade with skimmed
milk) or 1 bowl moong dal + 1 plate salad

DAY 4
Breakfast – 1 bowl oatmeal in 100 ml skimmed milk or 1 Bowl upma with Added curry
leaves + 1 any seasonal fruit
Lunch - 1 large Chapatti or 1 cup steamed rice + 1 bowl chickpea curry or 1 bowl black
channa curry + one plate salad
Evening – one bowl bhel chat or 1 fistful of mixed dry fruit(4 soaked almond ) or 1 bowl
fruit chaat +1 cup green tea
Dinner- 1 large roti + 1 bowl moong dal or 1 bowl sautéed veggie( bhindi ki sabji) + 1
plate salad

DAY 5
Breakfast – 1 glass Apple kiwi smoothie in 100 ml skimmed milk or 1 bowl green gram
sprouts with added fistful of pomegranate+ 1 any seasonal fruit
Lunch – 1 large roti + 1 bowl shimla Mirch sbzi + 1 plate salad or 1 bowl panchmel dal
(urad , masoor , moong , channa ,moth ) + 1 large Chapatti or 1 cup steamed rice + 1
plate salad
Evening- 1 bowl of roasted chana chat ( chana, onion, tomato ) + 1 cup green tea
Dinner- 1 large roti +1 bowl tomato curry or 1 bowl pumpkin curry + 1 plate salad or 1
bowl whole wheat pasta with lots of veggies + 1 plate salad
DAY 6
Breakfast – 1 bowl Vegetable poha added with curry leaves or 1 bowl wheat vermicelli
+ 1 any seasonal fruit
Lunch- 1 large roti + 1 bowl sautéed veggies + 1 bowl salad or 1 large roti or 1 cup rice
+ 1 bowl lentil curry +1 plate salad
Evening- 1 bowl sweet corn chaat + 1 cup green or herbal tea
Dinner- 1 large roti + 1 bowl any seasonal vegetables curry ( green beans, capsicum) + 1
plate salad or 1 bowl
Vegetable daliya + 1 plate salad

DAY 7
Breakfast- 1 omlette ( egg whites) +2 brown bread or 1 bowl suji Upma + 1 any
seasonal fruit
Lunch-cheat meal (no fried oily or sugary food)
Evening- 1 bowl of fruit salad with sprinkle overnight soaked pinch of chia seeds 1 cup
green tea
Dinner- 1 big Bowl Vegetable soup or 1 big Bowl tomatoes soup

Good luck.
Enjoy all your meals, Keep smiling.

Do’s :-
● Small frequents meals (5-6 )
● Drink plenty of water ( 3-4 liter)
● Include iodized salt in diet ( 3g/day)
● Vegetable soups, lemon water, coconut water should be consumed
liberally.
● Follow a regular meal pattern.
● Drink water half an hour before or after meals.
 ● Avoid irregular and hurried meals.
● Include more fibre ( whole wheat breads or multigrain bread / Fruits
with skin/ whole wheat chapati).
● Include more of Citrus fruits( oranges, lemon, grapefruits etc)
● Multigrain roti ( whole wheat atta 40+ chana flour 20% + jowar atta 20% +
ragi flour 20%)

Don’ts :-
● Avoid junk food ( fried , chocolates, pizza , chips, processed items) ●
Avoid munching in between meals.
● Avoid sugar intake or sugar products ● No yellow butter / Vanaspati /
refined oils ● No Maida/ samosa/ paratha / cutlets etc.
● No packed items ( chips, juices, chocolates)
● No fried chicken / red meat kabab/ red meat in gravy
● No bourn vita , complain , horlicks
● No Alcohol consumption
● Avoid smoking