✅ WEEK 1 MEAL PLAN

📅 Day 1

Breakfast: 2 boiled eggs + 1 brown toast + Green tea
Lunch: Grilled chicken + mixed salad
Snack: Almonds (handful)
Dinner: Vegetable soup

📅 Day 2

Breakfast: Oats (50% rolled + 50% quick oats) + banana
Lunch: Chicken curry (low oil) + 1 roti
Snack: Yogurt
Dinner: Grilled fish + steamed veggies

📅 Day 3

Breakfast: Omelet + cucumber
Lunch: Daal + small brown rice
Snack: Apple
Dinner: Chicken salad

📅 Day 4

Breakfast: Smoothie (banana + peanut butter + milk)
Lunch: Grilled chicken skewers
Snack: Roasted chana
Dinner: Vegetable omelet

📅 Day 5

Breakfast: Peanut butter toast
Lunch: Baked fish + salad
Snack: Walnuts
Dinner: Chicken soup

📅 Day 6

Breakfast: Oats + chia seeds
Lunch: Chicken wrap (whole wheat)
Snack: Orange
Dinner: Stir fry vegetables

📅 Day 7

Breakfast: 2 boiled eggs
Lunch: Chicken pulao (small portion)
Snack: Yogurt
Dinner: Light vegetable soup

✅ WEEK 2 MEAL PLAN

(Slight variation for balance)

📅 Day 8

Breakfast: Oats + apple
Lunch: Grilled chicken + salad
Snack: Almonds
Dinner: Vegetable soup

📅 Day 9

Breakfast: Omelet + toast
Lunch: Daal + roti
Snack: Fruit
Dinner: Grilled fish

📅 Day 10

Breakfast: Smoothie bowl
Lunch: Chicken curry
Snack: Yogurt
Dinner: Salad bowl

📅 Day 11

Breakfast: Boiled eggs
Lunch: Brown rice + vegetables
Snack: Nuts
Dinner: Soup

📅 Day 12

Breakfast: Oats + chia
Lunch: Chicken wrap
Snack: Apple
Dinner: Stir fry vegetables

📅 Day 13

Breakfast: Peanut butter toast
Lunch: Fish + salad
Snack: Roasted chana
Dinner: Omelet

📅 Day 14

Breakfast: Smoothie
Lunch: Chicken pulao (small portion)
Snack: Yogurt
Dinner: Vegetable soup

✅ WEEK 3 MEAL PLAN

(More protein focus)

📅 Day 15

Breakfast: 2 boiled eggs + toast
Lunch: Grilled chicken
Snack: Almonds
Dinner: Vegetable soup

📅 Day 16

Breakfast: Oats + banana
Lunch: Daal + brown rice
Snack: Fruit
Dinner: Grilled fish

📅 Day 17

Breakfast: Omelet
Lunch: Chicken salad
Snack: Yogurt
Dinner: Stir fry vegetables

📅 Day 18

Breakfast: Smoothie
Lunch: Chicken skewers
Snack: Nuts
Dinner: Soup

📅 Day 19

Breakfast: Oats
Lunch: Baked fish
Snack: Roasted chana
Dinner: Vegetable omelet

📅 Day 20

Breakfast: Peanut butter toast
Lunch: Chicken wrap
Snack: Apple
Dinner: Salad bowl

📅 Day 21

Breakfast: Boiled eggs
Lunch: Small portion pulao
Snack: Yogurt
Dinner: Vegetable soup

✅ WEEK 4 MEAL PLAN

(Balanced and clean eating focus)

📅 Day 22

Breakfast: Oats + chia
Lunch: Grilled chicken
Snack: Almonds
Dinner: Soup

📅 Day 23

Breakfast: Omelet + toast
Lunch: Daal + roti
Snack: Fruit
Dinner: Fish

📅 Day 24

Breakfast: Smoothie
Lunch: Chicken curry (low oil)
Snack: Yogurt
Dinner: Stir fry vegetables

📅 Day 25

Breakfast: Boiled eggs
Lunch: Brown rice + veggies
Snack: Nuts
Dinner: Salad

📅 Day 26

Breakfast: Oats
Lunch: Chicken wrap
Snack: Apple
Dinner: Soup

📅 Day 27

Breakfast: Peanut butter toast
Lunch: Fish + salad
Snack: Roasted chana
Dinner: Omelet

📅 Day 28

Breakfast: Smoothie
Lunch: Grilled chicken
Snack: Yogurt
Dinner: Light vegetable soup

🛒 Weekly Grocery List

Protein:

• Eggs

• Chicken breast

• Fish

• Yogurt

Carbs:

• Brown rice

• Whole wheat roti

• Oats

Healthy Fats:

• Almonds

• Walnuts

• Peanut butter

• Chia seeds

Vegetables:

• Cucumber

• Carrot

• Spinach

• Tomatoes

• Mixed salad leaves

Fruits:

• Banana

• Apple

• Orange

🔥 Portion Control Guide

• Protein: Palm size

• Carbs: 1 small bowl

• Nuts: Small handful

• Oil: 1 tablespoon max