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 |