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Extreme Weight Loss Diet Meal Plan PDF Free Download
Weight Loss Diet Plan for Men and Women PDF
Day 1
Morning Start your day with a glass of refreshing cucumber detox water or warm lemon water with a touch of honey.
Breakfast Opt for a nutritious breakfast like almond milk oatmeal topped with chia seeds or a bowl of oats with skimmed milk and a handful of mixed nuts. Enjoy with a cup of unsweetened tea.
Lunch For lunch, have two homemade rotis paired with a small cup of mixed vegetable curry and a serving of dal. Follow this with a small glass of unsweetened milk after 20 minutes.
Afternoon Snack Sip on a cup of invigorating green tea or enjoy a handful of soaked almonds. Alternatively, munch on a portion of moong bean sprouts with peanuts.
Dinner Finish your day with two rotis and a portion of nutritious lauki sabzi (bottle gourd) or chickpeas. Accompany this with a small salad and warm skim milk with optional protein powder or turmeric.
Day 2
Morning Begin your day with a glass of lemon and mint-infused water or fenugreek seeds soaked overnight.
Breakfast Savor two moong dal french pancakes along with soaked almonds and a cup of sugar-free green tea.
Lunch Enjoy two rotis or a cup of rice with vegetable curry, dal, and a generous serving of salad. You can also choose chicken curry or beans as an alternative.
Afternoon Snack Stay refreshed with a serving of coconut water or a cup of zero-sugar tea, accompanied by a half-cup of low-calorie cut fruits.
Dinner Indulge in a delightful meal of vegetable pulao paired with curd or a bowl of vegetable or chicken salad. Steamed brown rice is also a great option.
Day 3
Morning Kickstart your day with a glass of warm water infused with lime juice.
Breakfast Opt for a breakfast of 2 idlis with sambhar or a mixed oats bowl, along with soaked almonds and sugar-free green tea.
Lunch For lunch, enjoy half a cup of rice with rajma, a homemade roti, and sugar-free low-fat milk. Alternatively, relish a bowl of dal khichdi with vegetable curry.
Afternoon Snack Refresh yourself with a glass of mixed vegetable juice or zero-sugar tea, paired with a fresh fruit of your choice.
Dinner Conclude your day with two homemade rotis, a portion of dal, salad, and a glass of low-fat sugar-free milk with optional protein powder or turmeric.
Day 4
Morning Start your morning with 10 mL of amla juice and soaked almonds alongside mixed walnuts.
Breakfast Enjoy two dal parathas or skimmed milk yogurt with multigrain toast and zero-sugar tea.
Lunch Have two rotis with vegetable curry, salad, and low-fat curd. Alternatively, opt for beans or sauteed vegetables with paneer.
Afternoon Snack Choose between a cup of sugar-free green tea with a small banana or freshly pressed low-calorie fruit juice.
Dinner Indulge in a meal of mushroom and boiled vegetables with a glass of warm low-fat sugar-free milk before bed or a mixed vegetable salad with palak sabzi or chole.
Day 5
Morning Kickstart your day with a shot of wheatgrass juice, lemon and mint water, or chia seeds soaked overnight.
Breakfast Enjoy a breakfast of 2 idlis with sambhar, coconut chutney, and soaked almonds. Alternatively, go for a smoothie with fruits, nuts, and an egg white omelet, accompanied by zero-sugar tea.
Lunch Relish two homemade rotis with chicken, fish, or mixed vegetable curry, along with dal or red rice and mixed vegetable curry.
Afternoon Snack Stay refreshed with coconut water, buttermilk, or sugar-less tea along with a small banana or low-calorie biscuits.
Dinner End your day with a bowl of mixed vegetable or fruit salad, accompanied by chokar roti or brown rice and a non-veg curry or dal.
Day 6
Morning Choose between a cup of lemon detox water or cucumber detox water to start your morning.
Breakfast Opt for a cup of upma daliya with low-fat curd or peas poha with skimmed milk or idlis with sambhar and zero-sugar tea.
Lunch Enjoy a mixed vegetable salad with low-fat paneer curry or vegetable soup with carrot and peas curry, accompanied by roti and brown rice.
Afternoon Snack Refresh with papaya, buttermilk, coconut water, or zero-sugar tea.
Dinner For dinner, relish a cup of green vegetables or boiled chicken with dal, paired with bajra rotis or methi rice.
Day 7
Morning Kickstart your day with a green leafy vegetable juice or your preferred fruit and a glass of cucumber detox water.
Breakfast Savor two uttapams with sambhar or a mixed porridge of fruits, flaxseed, and oats, or skimmed milk paneer with vegetable juice.
Lunch Opt for a bowl of dal and millets khichdi with mixed vegetable curry or rotis with non-veg curry and low-fat sugar-free milk.
Afternoon Snack Stay energized with sugar-free green tea or roasted coffee, a low-calorie fruit, or sugar-free milk with whey protein.
Dinner Conclude your day with a bowl of vegetables and mixed seeds salad, accompanied by homemade rotis and non-veg curry or brown rice and paneer sabzi.
Please remember that extreme diets can be harmful to your health. It’s important to consult a healthcare professional or registered dietitian before making significant changes to your diet, especially if you’re aiming for extreme weight loss. They can help you create a safe and effective plan tailored to your individual needs and goals.
| Language | English |
| No. of Pages | 10 |
| PDF Size | 0.1 MB |
| Category | Health |
| Source/Credits | capitalstrength.com |
Extreme Weight Loss Diet Meal Plan PDF Free Download