| Day | Breakfast | Snack | Lunch | Snack | Dinner | Evening Snack |
|---|---|---|---|---|---|---|
| Day 1 | Oats with milk, topped with sliced bananas and a sprinkle of cinnamon | Roasted chickpeas | Grilled chicken tikka with cucumber raita and a side of mixed vegetable salad | Fruit chaat (fruit salad with spices) | Grilled fish with sautéed spinach and brown rice | Masala chai (tea) with a handful of roasted almonds |
| Day 2 | Anda (egg) paratha (stuffed flatbread) with plain yogurt | Greek yogurt with diced mango | Daal (lentil) curry with a side of mixed vegetable salad and roti (whole wheat flatbread) | Baked samosas with mint chutney | Grilled chicken kebab with roasted vegetables and quinoa | Masala buttermilk (chaas) with a small handful of walnuts |
| Day 3 | Cheeni (sugar) roti with plain yogurt and a drizzle of honey | Grilled chicken skewers | Sabzi (mixed vegetable) pulao with cucumber raita | Masala roasted peanuts | Palak (spinach) paneer (cottage cheese) curry with brown rice | Turmeric milk with a small handful of cashews |
| Day 4 | Chana (chickpea) chaat with tamarind chutney | Mixed berries with Greek yogurt | Grilled chicken curry with sautéed vegetables and roti | Baked pakoras (vegetable fritters) | Bhindi (okra) masala with jeera (cumin) rice | Masala chai with a small handful of roasted pumpkin seeds |
| Day 5 | Moong (green gram) dal cheela (pancake) with mint chutney | Hard-boiled eggs | Chicken biryani with cucumber raita | Masala roasted soybeans | Tofu karahi with jeera rice | Turmeric milk with a small handful of almonds |
| Day 6 | Aloo (potato) paratha with plain yogurt | Protein smoothie (blend spinach, banana, milk, and protein powder) | Baingan (eggplant) bharta with roti | Baked kale chips | Grilled chicken tikka masala with mixed vegetable salad and brown rice | Masala chai with a small handful of roasted peanuts |
| Day 7 | Suji (semolina) upma with vegetables | Baked chicken nuggets | Chana masala (chickpea curry) with jeera rice | Fruit chaat (fruit salad with spices) | Fish curry with sautéed vegetables and quinoa | Masala buttermilk (chaas) with a small handful of mixed nuts |