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Heya,
Merry Christmas Everyone :). May God bless us all !
Celebrations have just begun. I feel a little guilty of posting a diet chart when you should be splurging. But since no one likes to gain weight post celebrations, here I am with IWB challenge Week 3 Diet Plan.
This week is going to be strict but you can tweak the plan as per your convenience.
Some tips –
1. Increase antioxidants this week. This is the only week before New Year hits and you party. This would ensure that your metabolism is great and fat burning too.
2. No roti/rice during dinner this week. Have any egg dish or any protein rich meal. Avoid carbs in dinner as much as possible. You may choose any protein recipe from here.
3. Drink a lot of water.
4. No cheat meal this week. Party on Dec 31 only ! Dec 31 is your cheat day !
Let’s begin –
IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3
IWB Challenge Week 3 Day 1
| Monday | |
| 7:30 AM | Half lemon in 1 glass luke warm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | Half cup muesili + 1 bowl skimmed milk |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 2 Marie Biscuits |
| 6:00 PM | Fruit Salad( you can also have any 1 fruit) |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 2
| Tuesday | |
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 small plate Plate poha with lots of veggies |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Pear |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 piece dhokla |
| 6:00 PM | Sprouts |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Moong Daal Khichdi + 1 cup veggies + 1 cup curd |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 3
| Wednesday | |
| 7:30 AM | Half lemon in 1 glass luke warm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 small plate sooji upma |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Orange |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer bhurji + 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup boiled black chanaa |
| 6:00 PM | Steamed/Boiled Corn |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Cabbage and egg, recipe here. 1 cup curd or buttermilk |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 4
| Thursday | |
| 7:30 AM | Half lemon in 1 glass luke warm water + 4 figs + 2 prunes |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 2 idlis + sambhar |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Strawberries – 5 |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 piece dhokla |
| 6:00 PM | Fruit chaat/platter |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 5
| Friday | |
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 Ragi dosa with peanut chutney/sambhar |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup boiled black chanaa |
| 6:00 PM | Steamed/Boiled Corn salad |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Moong Daal Khichdi + 1 cup veggies + 1 cup curd |
| 10:00 PM | IF hungry, 1 cup warm skimmed milkwithout sugar |
IWB Challenge Week 3 Day 6
| Saturday | |
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 brown bread sandwich with paneer/cheese filling |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Orange |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup bhel |
| 6:00 PM | Fruit Salad( you can also have any 1 fruit) |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Cabbage and egg, recipe here. 1 cup curd or buttermilk |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 7
| Sunday | |
| 7:30 AM | Half lemon in 1 glass luke warm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 2 Besan Chillas |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer bhurji + 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 2 Marie Biscuits |
| 6:00 PM | Sprouts |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
Take Care !
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nice – will follow for a week
surely 🙂