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Diet Plan

The document outlines a 30-day Indian diet plan aimed at promoting weight loss and enhancing male fertility through nutrient-rich foods. Each day's meal plan consists of approximately 1500-1800 kcal, featuring a variety of meals including eggs, lean proteins, vegetables, and healthy fats. Additional tips for hydration, exercise, sleep, and foods to avoid are also provided to support the overall goals of the diet.

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arkamble.1991
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37 views3 pages

Diet Plan

The document outlines a 30-day Indian diet plan aimed at promoting weight loss and enhancing male fertility through nutrient-rich foods. Each day's meal plan consists of approximately 1500-1800 kcal, featuring a variety of meals including eggs, lean proteins, vegetables, and healthy fats. Additional tips for hydration, exercise, sleep, and foods to avoid are also provided to support the overall goals of the diet.

Uploaded by

arkamble.1991
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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### 30-Day Indian Diet Plan for Weight Loss & Male Fertility

This meal plan focuses on weight loss while boosting male fertility by including
nutrient-dense foods rich in antioxidants, zinc, folate, omega-3, and lean protein.
Each day's intake is around 1500-1800 kcal, ensuring sustainable weight loss.

Day 1

Meal Food Items (Portion Size) Calories


(Approx.)

Morning 1 glass warm lemon water + 5 soaked almonds 50 kcal

Breakfast 2 egg whites + 1 whole egg + 1 multigrain toast (1 slice) 350 kcal
+ 1 bowl spinach smoothie (200 ml)

Mid- 1 handful mixed nuts (10 walnuts, 1 tbsp flaxseeds, 1 150 kcal
Morning tbsp pumpkin seeds)

Lunch 1 bowl brown rice (1 cup) + 1 bowl dal (1 cup) + 1 bowl 450 kcal
mixed vegetable sabzi (1 cup) + 1 cup curd

Evening 1 bowl Greek yogurt (150g) with 1 tbsp chia seeds + 1 200 kcal
Snack medium fruit (papaya/pomegranate)

Dinner Grilled salmon (150g) or paneer (100g) + 1 bowl 400 kcal


sautéed vegetables (1 cup) + 1 roti (medium)

Post- Herbal tea (200 ml) with honey + 2 pieces dark 100 kcal
Dinner chocolate (85% cocoa, 20g)

Total 1700 kcal


Calories

Day 2

Meal Food Items (Portion Size) Calories


(Approx.)

Morning 1 glass lemon water + 1 tbsp chia seeds 50 kcal

Breakfast 2 Moong dal chilla + 2 tbsp mint chutney 300 kcal

Mid-Morning 1 glass coconut water (200 ml) + 10 almonds 150 kcal


Lunch Quinoa (1 cup) + dal (1 cup) + vegetable sabzi (1 450 kcal
cup)

Evening Roasted makhana (1 cup) + green tea (200 ml) 200 kcal
Snack

Dinner Grilled chicken (150g) + sautéed veggies (1 cup) 400 kcal

Post-Dinner Herbal tea (200 ml) + 5 walnuts 100 kcal

Total Calories 1650 kcal

Day 3

Meal Food Items (Portion Size) Calories


(Approx.)

Morning Warm turmeric water (1 glass) 50 kcal

Breakfast Oats (1 cup) with 10 almonds, 1 tbsp flaxseeds, 350 kcal


and 1 small banana

Mid-Morning Flaxseed smoothie (200 ml) 150 kcal

Lunch Bajra roti (2 small) + paneer bhurji (100g paneer) 450 kcal

Evening Carrot sticks (1 cup) with 2 tbsp hummus 200 kcal


Snack

Dinner Fish curry (150g fish) + quinoa (1 cup) 400 kcal

Post-Dinner Dark chocolate (85% cocoa, 20g) + warm milk (200 100 kcal
ml)

Total 1700 kcal


Calories

Day 4 - Day 7

Day Breakfast Lunch Dinner Snacks

Day Ragi Dosa (2 Brown Rice (1 cup) Tofu Stir-Fry (1 Greek Yogurt
4 small) + + Rajma (1 cup) + cup) + Roti (1 (150g) + Chia
Coconut Cucumber Raita small) Seeds
Chutney
Day Besan Chilla (2 Millet Roti (2 Palak Paneer (1 Roasted Makhana
5 pieces) + small) + Chicken cup) + Bajra Roti (1 cup) + Green Tea
Yogurt Curry (150g) (1 small) (200 ml)

Day Boiled Eggs (2) Dal Khichdi (1 cup) Lentil Soup (1 Carrot Sticks (1
6 + Sprouts Salad + Spinach Sabzi (1 bowl) + Sautéed cup) + 2 tbsp
cup) Greens (1 cup) Hummus

Day Oats Pancake Brown Rice (1 cup) Grilled Fish (150g) Herbal Tea (200
7 (1 medium) + + Chole (1 cup) + + Steamed ml) + Dark
Honey Curd Vegetables (1 Chocolate (85%
cup) cocoa, 20g)

Each meal plan is around 1500-1800 kcal per day, ensuring a healthy weight loss while
improving fertility.

Additional Tips:

✔ Hydration – Drink 3-4 liters of water daily


✔ Exercise – Include 45 mins of daily exercise (HIIT, Yoga, or Strength Training)
✔ Sleep – Ensure 7-8 hours of restful sleep
✔ Foods to Avoid – Reduce sugar, processed foods, alcohol, and excessive caffeine

This customizable plan ensures sustainable weight loss while enhancing fertility
naturally. Let me know if you need adjustments or further meal details!

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