June Weight Loss Diet Plan

This diet plan is for you to help achieve your june weight loss goals. With this diet plan you can have a balanced and nutritious diet on a daily basis. This diet plan is a bit challenging, the diet is slightly low on carbs and high on protein and fibre. It is suited for anyone trying to lose weight or live a healthy life. This diet plan includes food from all major food groups. It is simple to follow and is very  balanced. It includes 2 main meals, 2-3 snacks in a 15 : 9 fasting and eating window.

Two categories of diet plan

  • This diet plan has two categories
  • Choose a category as per your convenience
  • If you open your fast before 11 am go for the first category
  • Meaning you will have breakfast and lunch as your main meal
  • If you open your fast after 11 am go for the second category
  • That means you will have lunch and dinner as your main meal

Highlights of the plan

  • Only one cup tea daily (not empty stomach or with any meal)
  • Only fruits, veggies and or healthy summer drinks as snacks
  • Drink coconut water / honey pink salt water if you feel a drop in the energy level
  • Weekly detox is included (only fruits and veggies)
  • Follow slow and healthy eating practice
  • Exercise strict portion control (also in your main meal)
  • No white sugar, limited salt (not with fruits)
  • This is a calorie deficit diet plan
    • Includes 1100 – 1300 calories
    • 3 snacks upto 120 calories
    • 2 main meals upto 380 calories

Fasting window drinks

  • Herb infused drinks (morning)
  • Herbal teas (bed time)
  • Super green juices
  • Amla, aloevera juice
  • Geloy juice
  • Green tea / black coffee (no milk, sugar)

Some pointers

  • This is a vegetarian diet plan
  • If you are a non-vegetarian, feel free to include 1-2 eggs daily
  • You may also include lean meat 2-3 times in a week
  • Milk (mostly in form of curd)

When to workout

  • Keep your workout in between or close to your eating window
  • If you open fast before 11 am, workout in the morning
  • If you open your fast after 11 am, workout in the evening
  • Split your workout in 2 parts
  • Morning walk or yoga
  • Evening intense cardio / strength training

Water fasting once in 15 days

  • Recommended for cleansing and detoxification
  • It is not meant for everyone
  • Should be done with care and precaution

1st category (breakfast and lunch) week 1

 

Snack

Breakfast

Snack

Lunch

Snack

Snack

Monday

 

 

 

 

 

 

5 soaked almonds / chia seeds water

Mango sattu smoothie

 

 

 

 

 

 

One serving of any seasonal fruit

Sprouts curry with roti and dahi

 

 

 

Drinks

 

Buttermilk

Sattu

Aam panna

Mint shikanji

Carrot kanji

Barley malt

Green juice

Plant mik

Protein shake

 

 

 

2-3 servings of semi cooked veggies / veg soup / veg stew with 1 tsp ghee or coconut oil

Tuesday

Moong dal dosa

Chana dal lauki with roti / rice and dahi

Wednesday

HM oats granola

Daliya, veg upma with raita

Thrusday

Besan chilla

Soya gravy with roti and dahi

Friday

Green detox smoothie

Mix veg detox salad

Saturday

Idli sambhar

Chole with rice sabzi and dahi

Sunday

Paneer parantha

Sweet carrot daliya

1st category (breakfast and lunch) week 2

 

Snack

Breakfast

Snack

Lunch

Snack

Snack

Monday

 

 

 

 

 

 

5 soaked raisins/ basil seeds water

Dhokla

 

 

 

 

 

 

One serving of any seasonal fruit

Sprouts salad with dahi

 

 

 

Drinks

 

Buttermilk

Sattu

Aam panna

Mint shikanji

Carrot kanji

Barley malt

Green juice

Plant mik

Protein shake

 

 

 

2-3 servings of semi cooked veggies / veg soup / veg stew with 1 tsp ghee or coconut oil

Tuesday

Probiotic smoothie

Moong dal with sabzi, roti / riceand dahi

Wednesday

Overnight oats

Panner pulao veg with veg raita

Thrusday

Multigrain chilla

Lobia gravy with roti and dahi

Friday

Melon cucumber smoothie

Mix veg detox salad

Saturday

Oats banana pancakes

Rajma with rice, sabzi and dahi

Sunday

Dosa sambhar

Noodle vegan

2nd  category (lunch and dinner) week 1

 

Snack

Snack

Lunch

Snack

Dinner

Bed time

Monday

 

 

5 soaked almonds / chia seeds water

 

 

2 servings of any seasonal fruits / veggies (do not mix sweet and citrus fruits)

Mutli garin chilla

 

Drinks

 

Buttermilk

Sattu

Aam panna

Mint shikanji

Carrot kanji

Barley malt

Green juice

Plant mik

Protein shake

Daliya soup

1 serving of veggies or almond milk, warm milk or haldi milk

Tuesday

Dhokla

Multigrain khichadi

Wednesday

Dal with sabzi, roti and dahi

Panner sabzi roti

Thrusday

Veg daliya with raita

Bhindi sabzi roti

Friday

Veg detox salad

Veg soup

Saturday

Idli sambhar

Noodle lentil soup

Sunday

Panner parantha with raita

Sweet daliya

2nd  category (lunch and dinner) week 2

 

Snack

Snack

Lunch

Snack

Dinner

Bed time

Monday

 

 

5 soaked almonds / chia seeds water

 

 

2 servings of any seasonal fruits / veggies (do not mix sweet and citrus fruits)

Moong dal dosa

 

Drinks

 

Buttermilk

Sattu

Aam panna

Mint shikanji

Carrot kanji

Barley malt

Green juice

Plant mik

Protein shake

Soya gravy roti

1 serving of veggies or almond milk, warm milk or haldi milk

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