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

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