🌸 1-Month Diet Plan (1200–1300 kcal/day)

🌅 Morning (on empty stomach)

1 glass warm water with lemon OR green tea

Optional: 5 soaked almonds + 1 walnut



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🍳 Breakfast (choose one – 200–250 kcal)

2 boiled eggs + 1 slice brown bread

OR 1 small bowl oatmeal (unsweetened, add chia seeds + berries)

OR 1 multigrain chapati + vegetable curry



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☕ Mid-Morning Snack (100–150 kcal)

1 fruit (apple, orange, papaya, guava)

OR cucumber + carrot sticks



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🍲 Lunch (300–350 kcal)

1 cup mixed vegetable salad (no mayo, only lemon/olive oil)

1 small bowl daal / grilled chicken (100 g) / fish

1 roti (multi-grain, without ghee) OR ½ cup brown rice



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🥜 Evening Snack (100 kcal)

Green tea / black coffee (without sugar)

1 handful roasted chickpeas / makhana



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🌙 Dinner (300–350 kcal)

1 bowl vegetable soup (without cream) + grilled chicken/fish (100 g)

OR 2 boiled eggs + stir-fried vegetables

OR 1 roti + sabzi (light oil, no fried food)



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💤 Before Bed

1 cup warm turmeric milk (low-fat, no sugar) OR green tea



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🚫 Foods to Avoid

❌ Sugar, sweets, bakery items
❌ White bread, pasta, fried food
❌ Soft drinks, packaged juices
❌ Heavy rice, potatoes at night


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✅ Lifestyle Tips

Walk 8,000–10,000 steps daily

20 min home workout (cardio + light strength)

Sleep 7–8 hrs (essential for weight loss)

Drink 2.5–3 liters water/day