21 Days DIET PLAN! that you must follow to Weight Loss.

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 almonds

Lunch: 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 idlis

Lunch: Whole grain roti with mixed vegetable curry with curd

Evening Snacks: dry fruits with Indian gooseberry (amla)

Dinner: tofu/ chicken curry with mixed vegetables

Day 3

Breakfast: soft white cheese (paneer) sandwich with mint sauce (chutney)

Lunch: whole grain chapatti with Pulses (dal) and curd

Evening Snacks: 1 cup seasonal fruits

Dinner: a bowl soup, or bottle gourd (lauki)

Day 4

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk

Lunch: 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 milk

Lunch: whole grain roti with vegetable sabzi

Evening Snacks: granola bar

Dinner: Rice and steamed veggies

Day 6

Breakfast: green smoothie/ coffee with egg whites

Lunch: 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 fruits

Lunch: 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 seeds

Lunch: 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 juice

Lunch: 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 fruits

Lunch: 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

Day 5

Breakfast: chana dal pancakes with a cup of black coffee

Lunch: 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 juice

Lunch: 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 Toast

Lunch: 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!

Week 3

Day 1

Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruits

Lunch: 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 juice

Lunch: 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 coffee

Lunch: 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 fruits

Lunch: 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 grapefruit

Lunch: 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 grapefruit

Lunch: 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!

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.