Diet Plan

General instructions for weight loss:

1. Follow a balanced diet regularly, which includes 2-3 servings of vegetables, any 1 fruit per day.
2. Mix your meals with a combination of cereals and pulses.
3. Practice regular physical activity of 30-60 minutes, 5-6 days a week with some strength training activities.
4. Get 7-8 hours sleep each night to support overall health and well-being

North Indian
Non-Veg
Non-VegNorth IndianNoneNormal
7 Normal

✓ Meal Menu

Monday

Breakfast 2 low oil methi thepla + 1 katori sprouts bhaji

Lunch Raw vegetable salad+ palak matar pulav (use red/brown rice)+ 1 boiled egg

Dinner Raw vegetable salad + 2 wheat bhakri + 1 cup palak dal

Tuesday

Breakfast 2 palm size kuttu ka cheela + 1 katori anda curry

Lunch Raw vegetable salad+1 bowl tamatar rice bhath + 1 cup chicken curry

Dinner 1 bowl oats-dal khichadi + 1 cup cucumber-carrot raita

Wednesday

Breakfast 2 piece tomato moong dal cheela + chutney

Lunch Raw vegetable salad+ 1 medium size low oil paneer paratha + 1 katori cucumber raita

Dinner Green leafy salad + 2 jowar/bajra bhakri + 1 cup masoor dal tadka

Thursday

Breakfast 1 vegetable egg omlette + 2 slice multigrain bread toast

Lunch Green leafy veg salad + 2 whole wheat low oil roti + 1 cup soyabean curry

Dinner Raw veg salad + 2 multigrain roti + 1 cup paneer-matar sabzi

Friday

Breakfast 1 bowl sevaiyan matar upma + 2 boiled egg whites

Lunch fish vegetable salad + 2 multigrain low oil roti + 1 cup chana dal curry

Dinner Raw veg salad + 2 dal-oats cheela + 1 cup baingan sabzi

Saturday

Breakfast 4-5 pieces of medium size besan dhokla + 1 katori pudina chutney

Lunch Raw vegetable salad + 2 wheat phulkas + 1 cup dal + 1 cup sabzi

Dinner 1 cup egg-vegetable salad + 1 bow dalia khichadi

 Diet Plan

Sunday

Breakfast 1 medium size low oil vegetable paneer paratha + 1 cup dahi

Lunch Your choice of weekend meal (take care of the portion size & enjoy your meal guilt free !)

Dinner 1 bowl vegetable soup + 1 chicken frankie roll

Note
How to correctly measure weight?

Always check your weight in the morning after you freshen up, before you eat or drink anything.
Do not check it in the middle of the day or at night.

For Females, checking weight around the menstruation date can result in fluctuations of the weight, thus avoid checking at this time.

What to eat early morning before breakfast and mid morning after breakfast?

Early morning: 1 glass warm lemon-chia water (squeeze in 1/4th lemon + ½ Tsp chia seeds in a glass of 200ml water) + 6
Hypothyroid : almonds
Mid morning : 1 serving local & seasonal fruit + 1 Tbsp sunflower seeds

Early morning: 1 glass warm methi-cinnamon water (add ½ tsp methi seeds+ 1 pinch of cinnamon powder in a glass of
PCOD /
200ml water soak overnight consume next morning) + 1 Tbsp sesame seeds
Diabetes :
Mid morning : 1 serving local & seasonal fruit + 6 almonds"

Cholestrol / Early morning: 1 glass warm isabgol water (add ½ tsp isabgol in a glass of 200ml water and consume after 5-10 min) + 6
BP : almonds + 1 Tbsp raisins
Mid morning : 1 serving local & seasonal fruit + 2 walnuts

What to eat for evening snacks?

1 cup green tea/ black coffee/ desi chai or coffee (without sugar, use 1 tsp jaggery) +
1 cup roasted makhana/ roasted chana/ pop corn/ boiled peanut chat/ chana chat/ 2 pieces of home made dhokla

What are some healthy habits to follow?

- Practice breathing exercises and meditation to alleviate emotional stress

- Cheat day is fine once in a while, indulge in your favourite sweets and savouries
- Avoid regular consumption of white sugar, artificial sweetners, restaurant or fast foods
- Limit cups of tea/coffee to max 2 cups per day and sweeten it with jaggery or stevia
- Start with brisk walking for 30-60 minutes, 5 to 6 days a week
- If you have a desk job, practice some stretching or take a small round every 60 minutes
Additional information: For any questions related to 4 Balance, please chat with our 4B expert or consult with a doctor / nutritionist on
the Kapiva App!

Disclaimer: The food plan by itself does not guarantee any results but it rather depends on, up to what extent the user follows the plan and maintains his/her lifestyle. The
suggested products are all proven safe for consumption, organic and authentic. However, if you face any allergic reactions or intolerance to any product please stop its
usage immediately and visit your nearest health care centre. Kindly use the products only as per the dosage and usage instructions suggested by your health care
provider. The products suggested in the food plan are to the best of knowledge of your health care provider as per the details provided by you. Please note that the
results take about 2-3 months provided the products are being taken, diet and lifestyle is being followed regularly as advised.