It’s a simplified diet chart. Here you will get to know how you can easily lose2 – 3 kgs of weight within short periods of time. This 7 days diet chart is easy to follow. This 7 days diet chart if followed with discipline helps to lose or maintain weight. Read also 9 Days Flat Belly Challenge By Simply Fit Me
Day 1
- Early morning: warm water with lemon
- Breakfast: Oats with Greek yogurt and strawberries
- Mid Morning: 5 almonds, 4 cashews
- Lunch: Moong khichdi with cucumber salad (20 grams rice with 30 grams of moong dal)
- Evening: Chia seeds buttermilk
- Dinner: Sprouts salad with grated carrots
Day 2
- Early morning: Warm water with honey
- Breakfast: Poha with veggies
- Mid-morning: Green tea with 5 almonds
- Lunch: Curd rice with peanuts (5 to 7) ( one cup rice and one cup curd)
- Evening: A bowl of pomegranate
- Dinner: Steamed vegetables with hummus
Day 3
- Early Morning: Warm water with lemon and ginger
- Breakfast: 2 boiled eggs with some papaya (one yolk)
- Mid-morning: Chia seeds water with some walnuts
- Lunch: Sprouts khichdi with palak (20 grams rice with 30 grams of sprouts), palak – 100 grams
- Evening: Green tea
- Dinner: Hummus with chicken breast salad
Day 4
- Early morning: Warm water with ginger and cinnamon
- Breakfast: Ragi smoothie with almonds ( 2 tablespoons ragi with 100 ml milk)
- Mid-morning: Dry roasted peanuts with some honey
- Lunch: Black chana salad with lettuce and cabbage
- Evening: Black tea
- Dinner: Papaya and apple salad with pineapple and French beans
Day 5
- Early Morning: Warm water with honey and lemon
- Breakfast: Mushroom omelet with capsicum
- Mid Morning: 2 oranges
- Lunch: Chole rice bowl with some watermelon
- Evening: Black tea
- Dinner: Steamed fish with broccoli
Day 6
- Early Morning: Warm water with cinnamon and lemon
- Breakfast: Fruit bowl with flax seeds
- Mid-morning: Handful of roasted peanuts
- Lunch: Black mash dal khichdi with cucumber
- Evening: Green tea
- Dinner: Steamed vegetables with Hummus
Day 7
- Early Morning: Warm water with ginger
- Breakfast: 2 boiled eggs whole
- Mid-morning: papaya and apple bowl
- Lunch: Curd rice with cucumber slices
- Evening: Green tea
- Dinner: Steamed chicken with cherry tomatoes
List of Foods In & Days Diet Chart
- Chickpeas
- Mushrooms
- Broccoli
- Hummus
- Cinnamon
- Lemon
- Ginger
- Flax seeds
- Chia seeds
- Black mash dal
- Peanuts
- Eggs
- Chicken
- Fish
- Green tea
- Black tea
- Tomatoes
- Palak
- Cabbage
- Capsicum
- Sprouts
- Strawberries
- Greek yogurt
- Almonds
- Cashews
- Walnuts
- Carrots
- Poha
- Honey
- Apple
- Papaya
- Watermelon
- Ragi
Workouts To Be Followed
- Do Walking at least 1 hrs a Day
- Do running along with simple workouts like squats, lunges and jumping rope
- Aerobic workouts, Zumba, or any dance form can be included in the form of physical activity.
Tips While Following 7 Days Diet Chart
- Reduce your diet portion significantly
- Timings should be maintained appropriately for breakfast, lunch, and dinner.
- Early dinners should be preferred mostly by 7:30 P.M.
- Late-night snacking should be avoided while following the diet.
- Staying hydrated is very important. 3 to 4 liters of water should be taken on a daily basis.
Dont's With This Diet Chart
- Avoid processed and high-fat foods while following the diet.
- Oil should be used in moderation while on diet.
- Packaged and fried foods should be avoided.
- An imbalance of portion control will not lead to weight loss.
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