Week 2 Diet Plan

Day 8 Meal Plan

19 Feb Monday
8-9 am Coconut Water
9-12 am Fruit Breakfast
Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) +
12-2 pm
Pulses/dal (25%)
4-6 pm Handful of soaked dry fruits / a fruit
Carrot & Beetroot Salad + Moong daal chilla +
6-8 pm
Chutney
 DAY 8 RECIPES
Ingredients – Moong daal chilla
Yellow moong dal (Split green lentil): 1 cup
Ingredients – Grated carrot & beet salad Water: about 3 cups
•Beetroots: 2 medium (peeled and grated, see note) Ginger: ½ inch
•Carrots: 4 large or 6 medium (peeled and grated) Garlic: 3-4 cloves (optional)
•Honey: 1 tbsp. Sendha namak:as per taste
•Lemon juice: 2 to 4 tbsp. or to taste Green chillies:1 finely chopped (optional)
•Caraway, hemp, or sesame seeds: 1 tbsp. Green coriander:a small bunch
•Rock salt and freshly ground pepper to taste Cold pressed mustard/ groundnut oil – only a few drops to grease the tawa
•Fresh herbs of your choice (parsley, cilantro, or dill, or a combination): Method
leaves from a few sprigs minced(optional) Soak the yellow moong dal in water overnight. Rinse well.
Method Put the lentil, ginger, garlic, and water in the blender.
•Combine all the ingredients in a serving bowl. Blend till you get a smooth paste. Add only a little water as the batter needs
•Allow time to let the salad stand (at room temperature or refrigerated), to be of thick consistency (it will be coarser & thicker than dosa batter).
so that the flavor can blend. Add salt, green chilli & coriander to the batter.
Heat the tawa, sprinkle a little cold pressed oil to grease the tawa.
When hot, pour some batter on the tawa with a laddle & spread it into an
even layer.
Cover with lid and cook on slow flame. The moisture will cook the chilla and
you can flip over more easily.
Flip over and cook the other side.
Serve hot & enjoy with coconut chutney, tomato chutney, green chutney or
any other chutney of your choice.
 Day 9 Meal Plan

20 Feb Tuesday

8-9 am Green Juice

9-12 am Fruit Breakfast

Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
12-2 pm
(25%)
4-6 pm Pineapple Strawberry Juice
Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
6-8 pm
(25%)
 DAY 9 RECIPES
Ingredients – Pineapple strawberry juice Green Detox Drink
Cucumber / Lauki / Ash guard
Pineapple: ½ cup (chopped) Fresh Coriander
Strawberries: ½ cup
Pomegranate: ½ cup Curry Leaves
Water – 1/4th glass (minimal) Water
Method
Grind everything together sieve and
Blend pomegranate in the blender. Sieve and keep juice aside.
drink
Add chopped strawberries and pineapple in the blender.
Blend, add little water for getting the desired consistency.
Mix in pomegranate juice.
Pour in your favourite glass & garnish with cut strawberries &
pineapple
Enjoy!
Day 10 Meal Plan

21 Feb Wednesday

8-9 am Golden Ginger Tea

9-12 am Fruit Breakfast

Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
12-2 pm
(25%)
4-6 pm Banana Papaya Smoothie

6-8 pm Mixed Green Salad + Green cutlets

 DAY 10 RECIPES
Ingredients – Golden Ginger Tea Ingredients
For Garden Green Salad
Water: 1 cup
Honey: 1 Tsp Mixed greens: 1/2 cup (Spinach, Rocket, rucola, Red amaranth or any
Turmeric Knob (fresh): 1 tsp (grated) leaves of choice)
Ginger: 1 tsp (grated) Iceberg lettuce: 1 cup (chopped)
Lemon: as per taste Carrot: 1/4 cup
Method Tomatoes: 1/4 cup (diced or sliced)
Bring 1 cup water to a boil. Green onions: 2 (exclude green portion)
Now add the grated fresh turmeric and let Any other veggie of choice
it simmer for 5 minutes. Walnuts: a handful
Add the grated ginger and boil for another Garlic clove: 1-2
10 min. Coriander leaves: 1/2 cup
Strain the tea into a cup and add honey Green chili: 1
and lemon as per taste. Lemon juice: 1 lemon (per taste)
Cumin powder: 1 tsp
Rock salt and pepper: to taste

Toss all ingredients together and enjoy

 DAY 10 RECIPES
Ingredients – Green cutlet Ingredients – Banana Papaya Smoothie

Capsicum: 1 chopped Papaya: 1/2 medium sized (peeled, deseeded and chopped)
Carrot: 1 grated Banana: 2 medium size (peeled and chopped)
Potatoes: 2 (steamed or boiled & mashed) Dates: 4-6 (de seeded)
Red cabbage: 1 cup shredded (optional) Water as per consistency
Paste of methi , Palak (spinach), mint or coriander Method
Dhaniya (coriander) powder: ½ tsp or to taste Blend the cut papaya, banana and the dates well in a mixie.
Raw mango powder: ½ tsp or to taste Add water as per consistency.
Sindhav salt (rock salt): ½ tsp or to taste If needed, blend the ingredients one more time to get the desired juice
Peanut: ½ cup (or to taste) coarsely grinded type consistency.
White til powder: 1 tbsp You can soak the dates for 2 hours or add date paste, if you prefer a
Method smoother consistency.
Mix all the ingredients and give desired shape. Keep Serve the smoothie in your favourite glass and enjoy!
some ground peanuts aside, for rolling the tikkis.
Roll the kabab in peanut and white til powder.
You take some cold-pressed oil, and warm the tikki in
tawa to give a crisper outing.
Can also grill in the oven for 20 minutes for a golden
layer
Day 11 Meal Plan

22 Feb Thusday

8-9 am Coconut Water

9-12 am Fruit Breakfast

Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
12-2 pm
(25%)
4-6 pm Coconut Water + Malai
Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
6-8 pm
(25%)
Day 12 Meal Plan

23 Feb Friday

8-9 am Green Juice

9-12 am Fruit Breakfast

Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
12-2 pm
(25%)
4-6 pm Hibiscus tea + Roasted Makhana

6-8 pm Black Chana Salad

 DAY 12 RECIPES
Ingredients – Hibiscus tea Ingredients – Black Chana Salad

Red hibiscus flowers - 5 Black chana - 1 cup (Soaked overnight & boiled)
Fresh or dried lemon grass - 1 blade Onion – 1, medium size
Tulsi leaves - 10 Tomato – 1, medium size
Pudina leaves - 10 Green capsicum – 1 small
Ginger - 1/4 inch Salad leaves – a small bunch
A slice of lemon for garnishing Coconut – a few pieces
Water - 1 cup Coriander – a small bunch
Method Rock salt & black pepper – as per taste
Boil the water in a vessel. Add all the herbs and let it Lemon juice – ½ lemon or as per taste
boil for a couple of minutes. Remove from fire. Keep Method
the vessel covered and let the flavours get stronger. Soak black chana overnight. In the morning, boil it.
Filter it and add the slice of lemon and enjoy it. If you Finely chop the onion, tomato, capsicum, salad leaves and coriander.
like it sweetened you may add jaggery syrup, honey or Grate the coconut into fine, thin strands.
agave nectar. Mix all of the above in a bowl.
For the salad dressing, add juice of half a lemon, rock salt & black
pepper, as per taste.
Add dressing just when you are about to eat.
Depending on your taste palette, you can add more of the black chana
or more of your favourite veggies...enjoy...Scrumptious!!!
Day 13 Meal Plan

24 Feb Saturday

8-9 am Mint Tea

9-12 am Fruit Breakfast

Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
12-2 pm
(25%)
4-6 pm Soaked nuts or Dry fruits / A fruit
Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal
6-8 pm
(25%)
 DAY 13 RECIPES

Ingredients – Mint Tea

Fresh/Dried mint leaves (pudina leaves): 2 tsp

Water: 2.5 cups
Honey: 1-2 tsp

Method
Wash the mint leaves in fresh water. In a tea pan add water and the
mint leaves.
Boil the water for 3-4 min till the flavours and aroma of the mint starts
infusing in the water.
The water will start becoming green. Let the quantity of green color in
the water increase.
Pour this tea in your favourite mug.
Add 1-2 tsps of honey (as per desired sweetness)
Day 14 Meal Plan

25 Feb Sunday

8-9 am Coconut Water

9-12 am Fruit Breakfast

12-2 pm Roti/Rice (25%) + Vegetable Sabzi & Salad (50%) + Pulses/dal (25%)

4-6 pm Apple dates smoothie

6-8 pm Raw Papaya Kabab + Carrot Tomato Soup

 DAY 14 RECIPES
Ingredients – Raw Papaya Kabab

Raw Papaya: 1 cup (grate & squeeze out excess water)

Potatoes: ½ cup (boiled)
Rock salt: to taste
Coriander Powder: ½ tsp
Garam Masala: ¼ tsp
Cumin Powder: ½ tsp
Pomegranate Powder (Anardana): 1 tsp
Red Chilli Powder: ½ tsp
Crushed Ginger: ½ tsp
Coriander Leaves: 1-2 tbsp
Besan (for binding): 2-3 tbsp (roasted)
Curd: 2 tbsp (hung for atleast hours to get rid of excess water)
Chopped Mint Leaves: 1 tbsp
Green Chillies: 1 tsp (chopped)
Cold-pressed oil: 1 tbsp (only for greasing)
Method
In a big mixing bowl add the grated raw papaya and mashed boiled potatoes
Add all these ingredients into the bowl - salt, coriander powder, garam masala, cumin powder, pomegranate powder, coriander leaves and
ginger in the mix.
Now, add besan in the bowl and mix all the ingredients very well to make a dough. Keep aside
To make the filling: take the hung curd in a bowl and add into it the coriander leaves, mint leaves, chopped green chillies and little salt. Mix
well.
To make the kebabs: take a portion of the raw papaya and potatoes dough (depending upon the desired size of the kebab) and roll into a
ball.
Now, stuff the peanut curd filling into the dough balls and roll the balls to give an even shape. Slightly flatten the stuffed balls.
Heat a tawa and grease it lightly. Now, cook the kebabs on the heated tawa until brown and crispy from both sides.
Serve the crispy, delicious kebab with green chutney or any other chutney of your choice.

Ingredients – Tomato Carrot soup

Tomatoes: 4 medium sized
Carrots: 2-3
Cashew nuts: 7-8
Coriander leaves: a handful
Celery stick: 1 (optional)
Rock salt & black pepper: as per taste
Jaggery powder: as per taste

Method
Cut the tomatoes and carrots & steam them till soft.
To avoid water running out, you can keep the veggies in a steel plate and put in a steamer.
Soak cashew nuts in warm water for 1-2 hours. If you miss soaking them due to some reason, you can use them as it is also. Soaked nuts
make the soup creamier. Cool down the steamed veggies & put them in a blender. Add cashew. Blend the mixture.
Transfer the blended mixture to a pan, add water to get the desired consistency of soup. Add some jaggery powder if the tomatoes have
made the soup tangy, as per your liking. Give it a boil.
Add salt, black pepper & coriander leaves.
Your soup is ready to be served.
Ingredients
Apple:1 medium sized
Dates: 2-3
Water: minimal

Method
Soak the dates in warm water for an hour or so such that they become soft.
Deeseed, and put them in a blender. De-seed the apple & add it to the blender.
Blend, add little water for getting the desired consistency.
Voila, your apple smoothie is ready...no sugar, no preservatives, only fruits!