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

1^st 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

1^st 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

2^nd  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

2^nd  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