Hey guys, welcome back to day 5 of the weekly Diet Meal Plan for weight loss series. If you are new here, please check the previous article on this diet plan series before starting on this diet plan. This diet plan for 7 days will help you to lose weight and change your lifestyle, give you more ideas on how to prepare home-cooked healthy food with easily available and inexpensive ingredients.
So challenge yourself and start this refined sugar-free diet plan and after Seven days you will feel much lighter, have less bloating and you will also have clear and glowing skin. The oil I’m using in the recipes are unrefined coconut oil and desi ghee which is also known as clarified butter. Include 30 to 40 minutes of exercise and stoke up some fresh fruits as you will be snacking on them.
Weekly Diet Meal Plan for Weight Loss
So let’s get started with day 5 of the diet plan series. Start your day with cinnamon tea. Cinnamon helps to burn stomach fat and also helps to boost your metabolism. I have already shared a cinnamon tea recipe.
Breakfast
After 30 minutes have your breakfast. For breakfast I’m serving Moringa Uthappam.
You may be hearing about Moringa Uthappam for the first time and I’m sure you won’t find innovative recipes like this anywhere on the internet. Moringa is one superfood which you should include in your diet.. Moringa is great for everyone, especially for women. It’s high in vitamin A, C, E and B vitamins. Moringa is a good source of vitamin B1, B2 and B3 more than any other plant source. Moringa helps to balance hormones. It’s rich in calcium, potassium, protein and iron.
Including Moringa in your diet is like having a daily dose of multivitamin from nature. To make Moringa Ottappam, I’m using a sprig of fresh Moringa leaves. Now if you don’t have fresh Moringa leaves, you can use Moringa powder instead.½ green chili finely chopped, ¼ onion chopped and keep this aside.
Heat an iron dosa tawa and once the dosa tawa is heated, lightly grease it with sesame seed oil and then put the flame to the lowest. Pour in one and a half to two ladlefuls of the dosa batter and spread it out to a slightly thick dosa. Sprinkle in fresh moringa leaves. You don’t have to chop the leaves and using the tender stems are also okay.
Sprinkle in green chili and the chopped onion. For healthy fats and to help all the vitamins in the moringa leaves absorb faster into your body, drizzle in half teaspoon desi ghee. The healthy fats in ghee also helps to absorb vitamins like A, K, E, and D. Plus it also helps to bring down the glycemic index of the dosha. The ghee sort of balances all the nutritional requirements.
Serve the uthappam with coconut chutney and breakfast is ready. Remember to keep yourself hydrated by drinking plenty of water throughout the day. You can have my infused water or Kerala’s herbal pink water which is antioxidant rich and the links will be updated in the description box below.
As a mid-morning snack have pomegranate seeds or any seasonal fruit of your choice.
The dietary fiber in pomegranate helps in digestion, helps to balance cholesterol levels. It is rich in iron and hence an excellent fruit to consume when on a weight loss journey.
Lunch
For lunch I have two oats roti with a bowl of homemade curd and homemade pickle. Here I am serving homemade amla pickle. You can use any homemade pickle of your choice.
Homemade pickles, also known as achar, are a good source of probiotics. This filling weight loss roti is made with sweet potatoes and oats. Sweet potatoes are right now in season and it’s a healthy carb and has a lower glycemic index than ordinary potatoes. The high fiber in sweet potatoes helps to make you feel fuller.
They are also one of the best sources of vitamin A. Some of you asked for suggestions to curb sugar cravings and for that you can make a mix with ghee and jaggery and keep it aside. Just mix equal quantities of ghee and jaggery . For example, mix 2 tsp ghee and 2 tsp grated jaggery mix well and keep aside. You can store it in an airtight glass container.
After lunch and dinner, have 1 teaspoon of this mix. It will help to curb your sugar cravings and also gives you more energy.
As an evening snack, have a small bowl of roasted makhanas. Now if you have the habit of having milk tea or coffee you can have milk tea or coffee but without sugar and if you badly need some sweetness in your milk tea you can add in little jaggery but no refined sugar. It’s highly recommended that you have dinner by at least 7 p.m. since we had a filling breakfast and lunch with healthy fats.
Dinner
For dinner I’m serving a bowl of warm tomato soup. Along with it, have a bowl of seasonal fruits of the place you live in.
Ingredients
- ½ inch ginger
- 6 cloves garlic
- 3 onions
- 3-5 coriander stalks
- 1 green chili
- ½ carrot
- 3 tomatoes
- Salt to taste
- Apple cider vinegar
Preparation
To prepare tomatoes soup cut all the ingredients into slices, take pressure cooker put all the ingredients in pressure, add 3 cups of water, add a small piece of cinnamon, now close the pressure cooker turn on the flame, after the first whistle put the flame on lowest for 10 mins, after 10 mins switch off the flame, let the soup cool down, after this blend the soup in blender.
Now strain the soup, now pour the soup back into cooker separate a small bowl of soup, add ½ tsp turmeric powder, ½ tsp black pepper, now add starch to the small bowl of soup which make the soup thicker, once soup about to boil add some coriander leaves, al last add apple cider vinegar. Now soup is ready to serve. Enjoy healthy, nutritious soup.
I’m serving ripe papaya, pineapple and pomegranate seeds. However you can have any assorted fruits of your choice. Now if you feel hungry or feel a dip in your energy levels then you can have any of these energy balls or energy bites but try to limit to two and yes you can have these energy bites or laddus any time of the day.
Energy Balls
Ingredients
- 1 Cup Peanuts
- 1 Cup Almonds
- 1 Cup Cashew Nut
- 1 Cup Chia Seed
- 1 Cup Flaxseed
- 1 Cup Dates
- 1 tsp Cocoa powder
Preparation
To make energy balls roast almonds, peanuts, cashew nuts, on low flame, in a chopper put all the roasted ingredients, dates. Chia seed, flaxseed, coca powder, vanilla essence, blend all the things into a fine mixture, now place the mixture into a bowl and make small bite size balls. Energy balls are ready to eat and you can keep the balls in an airtight container.
A good night’s sleep is an important part of this diet plan and you need to sleep by at least 10:30 and as a bedtime drink have my ginger water. You can prepare this and keep it by around 9 :30-10 p.m. and have it before you sleep. This amazing fat burning drink will boost your metabolism while you sleep.
So guys do try this full day diet plan series and let me know the results. I will be back tomorrow with this full day diet plan series and let me know the results. I will be back tomorrow with another full day meal diet plan. See you tomorrow, until then take care, bye bye.