Rujuta Diwekar’s Diet For One Week

I tried India’s leading nutrition and exercise science expert Rujuta Diwekar’s diet plan for a week. It was quite a change to shift from intermittent fasting to eating for 12-13 hours a day. I’ve shared one week meal / diet plan which I followed during this time to lose weight.

Rujuta’s 4 principles of eating right

• Never wake up to tea / coffee
  • Eat something within 10-30 minutes of waking up, preferably a fruit
• Eat something every two hours
• Eat more when you are active and eat lesser when you’re less active
• Finish your last meal atleast 2 hours prior to sleeping

What I ate in a day following this diet

• 0530 hours : wake up with 1-2 glasses of warm water
• 0600 hours : fruits with homemade almond butter or soaked nuts and raisins
• 0730 hours : brerakfast, high protein moong dal chilla (made on iron pan)
• I added Oziva Organic Plant Protein in the chilla
  • Oziva organic plant protein is India’s 1^st organic plant protein
  • It is a blend of organic pea protein with organic brown rice protein and organic quinoa
  • As it is plant based, it is suitable for diabetic, lactose intolerant vegan and vegetarians
• 0945 to 1000 hours : 1^st mid meal snack
• 1215 to 1230 hours : lunch, millet roti with saag, curd and jaggery
• 1445 hours : 2^nd mid meal snack, mixed roasted seeds
• 1645 hours : 3^rd mid meal snack, homemade ladoo
• 1900 hours : dinner, tofu and mix veg platter
• 1930 hours : bedtime drink, turmeric milk

Diet / meal plan for the entire week

	1st meal 0600 hr	Breakfast 0730 hr	Midmeal 1 0945 hr	Lunch 1215 hr	Midmeal 2 1445 hr	Midmeal 3 1645 hr	Dinner 1900 hr
Mon	1 apple with almond butter	2 high protein chilla	Orange with herbal tea	Makki roti with saag and raita	Handful of mixed roasted seeds	Homemade ladoo	Tofu and mix veg platter
Tue	6 soaked almonds with raisins	1 cup mix veg poha	Orange with herbal tea	Ragi roti with sabzi and buttermilk	Handful of mixed roasted seeds	Roasted chana	Mix veg daliya and moong dal khichadi
Wed	Apple with almond butter	Oatmeal with veggies	Orange with herbal tea	Quinoa rice mix veg pulao	Handful of mixed roasted seeds	Phool makhana (1/2 cup)	Paneer and mix veg platter
Thru	6 soaked almonds with raisins	High protein moong toast	Orange with herbal tea	Bajra roti with saag and buttermilk	Handful of mixed roasted seeds	Roasted chana (handful)	Thick dal soup with grilled veggies
Fri	Apple with almond butter	Mix veg sabudana khichadi	Handful of mixed seeds	Dal with sabzi, roti and curd	Orange and herbal tea	Homemade ladoo (small)	Quinoa mix veg khichadi
Sat	6 soaked almonds with raisins	Oatmeal high protein smoothie	Handful of mixed seeds	Ragi roti with sabzi and curd	Orange and herbal tea	Homemade ladoo (small)	Tofu mushroom burji with mix grilled veggies
Sun	Apple with almond butter	Idli with sambhar and chutney	Handful of mixed seeds	Rajma with rice, curd and salad	Orange and herbal tea	Homemade ladoo (small)	Lobia sabzi with 1 roti and salad