March Weight Loss Diet Plan ( Boost Immunity)

With the changing weather, it is even more important to keep a watch on what we eat. Many of us wonder what to eat to stay healthy and also lose those extra few kilos. While there’s no short cut or magical remedy to lose weight, eating a healthy and balanced diet comprising of immunity boosting food would help a great deal. A diet that includes lots of fruits and vegetables will help you stay with your weight loss goal in March. From breakfast, lunch and dinner this is your menu to stay well this month. Please feel free to make changes in the meal type as per food available in your region and season. Non Vegetarians can include eggs and lean meat twice or thrice in a week.

Immunity Booster Nutrients

  • This diet plan consists of a number of immunity boosting nutrients
  • Some of these are
  • Vitamin A, C, D and E
  • Folic acid
  • Iron, Zinc, Selenium
  • Probiotics

Wake up drink
Here are some wake up drinks which you can include in your diet

  • These can be had within the fasting window as the calorie count in these drinks is less than 20
  • Methi dana / Fenugreek seeds water
  • Soak 1 tsp methi dana in 1 cup water
  • Drink the water in the morning
  • Chew the seeds
  • Barley, Wheat Grass or Moringa juice
  • Have fresh juice preferably, if not, use dried powder
  • Apple Cider Vinegar
  • Have pure without any mother
  • Giloy juice
  • Have it fresh or pure store brought
  • This boosts immunity and improves digestion
  • Turmeric
  • Golden tea with ginger and pinch of black pepper
  • Warm water

Morning Energiser (open your eating window with this meal)

  • This can also be treated as the pre workout meal
  • Following options are available
  • 1-2 cup papaya (43-90 calories)
  • 1 medium apple (95 calories)
  • 1-2 cup water melon (45-95 calories)
  • 1/2 cup pomegranate (75)
  • 1-2 cup carrot (45-100 calories)
  • 1 medium orange (110 calories)
  • 6-8 soaked almonds (40-60 calories)
  • 1 tsp soaked chia seeds (30 calories)
  • Handful of roasted sunflower seeds (35 calories)

Breakfast

  • Following options can be used
  • Oats cooked in water
  • Besan chilla
  • Poha
  • Porridge
  • Ragi chilla
  • Idli dosa
  • Dhokla
  • Have these with seasonal veggies
  • Add 1/2 cup boiled kala chana or moong dal sprouts
  • You can also add dahi with this breakfast (optional)

Lunch

  • Start with 1-2 cups of veggies / salad
  • Have 1 cup dal with it
  • Add some dahi
  • 1-2 roti / little rice
  • Other options
  • Khichadi, veg sprouts salad
  • Pulao, daliya
  • Veg roll
  • Have vegetables juice, soup or broth on liquid detox diet day

Evening Snack

  • Options
  • Herbal teas and little kadha (Ginger, cloves, black pepper, licorice)
  • Golden tea with herbs (black pepper)
  • Green tea with infused herbs
  • Have citrus fruits with green tea
  • This is a good combination to boost immunity

Dinner

  • Light soup with seasonal veggies (saag, tofu, paneer) and 1-2 roti
  • Liquid stew or soup on weekly liquid detox diet
  • Other options
  • Daliya, grilled veggies with tofu / paneer
  • Palak paneer, khichadi, dal sabzi stew
  • Mix veg and dal Buddha bowl

Must follow tips for March Weight Loss

  • Stay hydrated
  • Drink coconut water
  • Include weekly liquid detox
  • Avoid smoking and drinking
  • Have lots of greens and reds
  • Exercise regularly
  • Manage your stress
  • Get adequate and sound sleep

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