Indian Diet For Ideal Weight And Hormonal Balance

This is a full day meal plan with high protein breakfast and lunch recipes. This sample diet includes high protein breakfast and lunch recipes. All essential nutrients like folic acid, B complex vitamins, iron, calcium, vitamin E, magnesium, zinc etc are a part of this diet. This is a 1200-1400 calorie diet plan. Irrespective of what you eat, regular physical activity and workout is a must to stay fit.

Morning drink

  • Soaked methi dana water
  • Soak 1 tsp methi seeds overnight
  • Consume the water in the morning
  • Eat / chew seeds at once or before every meal


Oats beet cheela with burji

  • Ingredients (for cheela)
  • 1/2 beetroot
  • 4 tbsp quick oats
  • 1/2 cup water
  • Salt and spices as per taste
  • For bhurji / stuffing
  • 80 grams tofu / low fat paneer
  • 1 tomato
  • 1/2 capsicum
  • Salt and spices as per taste
  • Instructions
  • Add all the ingredients including quick oats, rice flour/ besan, salt, chopped beetroot and water into a mixer / grinder and mix well
  • Transfer it in a bowl
  • Grease a tawa with some oil and add a ladle of beetroot batter in it
  • Cook both sides evenly
  • Again, brush some oil onto the tawa, add cumin seeds, turmeric, salt, chopped tomatoes and finally tofu / low fat paneer
  • Saute and mix well with the help of spatula
  • Add chopped capsicum and mix well
  • To enhance the taste, you can add any accompaniment of your choice along with the meal

Morning snacks

  • 2-3 hours after breakfast
  • Any one seasonal fruit
  • 80-100 calories

Before lunch

  • 30 minutes before lunch
  • Cup of veggies
  • You can have carrots, beetroot, stem beans, cucumber etc


Ragi muddle with dal

  • Ingredients
  • 1/2 cup ragi flour
  • 1 cup water
  • Salt to taste
  • Cumin powder to taste
  • Chilli powder to taste
  • 1-3 tsp desi ghee
  • Instructions
  • In a bowl, add some ragi flour
  • Add little water and mix it making it lump free
  • Heat water in a pan, add salt, chilli powder and the ragi paste made
  • Stir continuously to keep it lump free
  • Add the rest of the ragi flour to the pan, add the cumin powder now
  • Stir nicely, it’ll gradually turn into a thick paste
  • Now add the desi ghee to paste and mix them well
  • Turn the lid to let the ingredients infuse
  • Mix it again (7-8 minutes cooking time)
  • Transfer the paste to a  plate
  • Divide the portion into small shape like a ladoo
  • Once made, press them from inside to give a mudde shape
  • Fill the space with some desi ghee
  • Serve with dal, fresh curd and chutney

Post lunch

  • 30-45 minutes post lunch, you can have a cup of herbal tea to support digestion

Evening snacks

  • 2-3 hours post lunch
  • Gur chana, phool makhana, handful of roasted nuts / seeds


  • 1 roti
  • 3/4 cup chana lauki dal / low fat paneer bhurji

Before sleep

  • Plant  / low fat milk
  • With turmeric, black pepper and shatavari

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