Everyone dreams to have a perfectly toned body but with the kind of lifestyle we live, it seems like a far-fetched dream. So, if you ever dreamt of having a flat belly, this is your time as you can easily follow a strict diet plan with no one to distract or tempt you. How to start and what to eat and what to avoid? Well, here’s everything you need to know about your 21 days diet plan!This diet plan was given to me by my nutritionist in 2021 and helped me lose around 5 kgs. It will not make you feel bloated or starved.
Week 1
Day 1
Breakfast: ½ cup oatmeal with seasonal fruits and almondsLunch: For your lunch you can have a bowl of dalia, khichdi and curd. You can also have salad.
Evening Snacks: 1 cup seasonal fruits
Dinner: 1 bowl of dal or soup, loaded with vegetables.
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Day 2
Breakfast: Sambar with 2 brown rice idlisLunch: Whole grain roti with mixed vegetable curry with curd
Evening Snacks: dry fruits with amla
Dinner: tofu/ chicken curry with mixed vegetables
Day 3
Breakfast: paneer sandwich with mint chutneyLunch: whole grain chapatti with dal and curd
Evening Snacks: 1 cup seasonal fruits
Dinner: a bowl soup, or lauki sabzi
Day 4
Breakfast: Chana dal pancakes with mixed vegetables and a glass of milkLunch: chole curry with brown rice
Evening Snacks: An apple
Dinner: Khichdi or dalia with side salad
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Day 5
Breakfast: 2 bananas, an apple and a glass of milkLunch: whole grain roti with vegetable sabzi
Evening Snacks: granola bar
Dinner: Rice and steamed veggies
Day 6
Breakfast: green smoothie/ coffee with egg whitesLunch: quinoa with mixed green salad
Evening Snacks: 1 cup moong bean sprouts
Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed
Day 7
Breakfast: smoothie, frozen berries & dry fruitsLunch: veg fried rice
Evening Snacks: granola bar
Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed
How You Will Feel By The End Of Week 1
You will lose water weight and a healthy eating habit will prevent overeating and bloating. You will drop some kilos and feel happy. But, don’t give up, you have to lose more weight!
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Week 2
Day 1
Breakfast: ½ cup oatmeal with seasonal fruits and melon seedsLunch: whole grain roti with boiled vegetable curry/ brown rice with chickpea curry
Evening Snacks: an apple to maintain your sugar levels
Dinner: boiled chicken breast/ egg whites
Day 2
Breakfast: fruits salad- pineapple, oranges, kiwi or avocado with a glass of pineapple juiceLunch: a bowl of poha
Evening Snacks: an apple
Dinner: tofu/ chicken curry with side salad
Day 3
Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruitsLunch: roti with vegetable curry and curd
Evening Snacks: a cup of black coffee
Dinner: You can have a bowl of soup or a vegetable sandwich
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Day 4
Breakfast: ½ cup of masala oats
Lunch: idli sambhar
Evening Snacks: a bowl of seasonal fruits
Dinner: a bowl of dal with side salad
Lunch: idli sambhar
Evening Snacks: a bowl of seasonal fruits
Dinner: a bowl of dal with side salad
Day 5
Breakfast: chana dal pancakes with a cup of black coffeeLunch: rava dosa with sambar
Evening Snacks: dry fruits with amla
Dinner: boiled eggs without yolk
Day 6
Breakfast: brown bread toast with a glass of pineapple juiceLunch: Large salad with rajma curry and quinoa
Evening Snacks: 1 cup moong bean sprouts
Dinner: Lentil pancakes with tofu curry
Day 7
Breakfast: 1 slice Peanut Butter-Banana Cinnamon ToastLunch: Brown rice with dal
Evening Snacks: A piping hot cup of green tea
Dinner: sandwich loaded with vegetables
How You Will Feel By The End Of Week 2
Of course, you will start to burn fat and weigh less. If you have any digestion, gastritis and immunity problem, it will slowly start to vanish and you will feel healthy!
Of course, you will start to burn fat and weigh less. If you have any digestion, gastritis and immunity problem, it will slowly start to vanish and you will feel healthy!
Week 3
Day 1
Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruitsLunch: whole grain roti with a bowl of vegetable curry and curd
Evening Snacks: 1 glass of coconut water
Dinner: Dal, veggies with brown rice or roti and vegetable soup
Day 2
Breakfast: 2 tbsp of peanut butter with one piece of toast and a glass of pineapple juice.Lunch: black bean, cheese burrito and an apple
Evening Snacks: 1 granola bar
Dinner: 1 cup mushroom clear soup and a glass of warm milk before bed
Day 3
Breakfast: egg whites with a glass of orange juiceLunch: quick lemon chicken with rice and 2 cups of broccoli
Evening Snacks: an apple
Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed
Day 4
Breakfast: 2 wheat and millet pancakes with 1 tbsp honey and a cup black coffeeLunch: whole grain chapatti with a bowl of green veggies and side salad and curd
Evening Snacks: ½ plate of watermelon
Dinner: Lentil pancakes with tofu curry
Day 5
Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruitsLunch: rava dosa with sambar
Evening Snacks: an apple
Dinner: tofu/ chicken curry with side salad
Day 6
Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruitLunch: upma with a bowl of curd and side salad
Evening Snacks: granola bar
Dinner: Lentil pancakes with tofu curry
Day 7
Breakfast: scrambled eggs and 1 large grapefruitLunch: rava idli with sambar and a bowl of curd
Evening Snacks: a bowl of seasonal fruits
Dinner: tofu/ chicken curry with side salad
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How You Will Feel By The End Of Week 3
Good job! You adhered to the plan and can clearly see the difference yourself. You look much slimmer, weigh much lesser and you are more active than ever before!
Good job! You adhered to the plan and can clearly see the difference yourself. You look much slimmer, weigh much lesser and you are more active than ever before!
Do's and Don'ts
1. It is always advised to do some basic exercises, this makes the diet even more effective.
2. Apart from that, junk food is a strict no no as it can ruin your efforts.
3. Do not skip meals as the gap leads to overeating or bloating which results in weight gain.
4. Reduce sugar intake as much as you can. But if you are unable to control your cravings, have gur or honey.
Well, we hope you follow this diet plan and remain in shape.
2. Apart from that, junk food is a strict no no as it can ruin your efforts.
3. Do not skip meals as the gap leads to overeating or bloating which results in weight gain.
4. Reduce sugar intake as much as you can. But if you are unable to control your cravings, have gur or honey.
Well, we hope you follow this diet plan and remain in shape.
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