Day 1
- Early morning: Warm water with cinnamon powder
- Breakfast: Oats and dates milk shake
- Mid-Morning: Green tea
- Lunch: 1 phulka with cabbage dal and salad
- Evening: Roasted peanuts
- Dinner: Steamed chicken salad with orange
- Aerobic workouts for 30 to 45 minutes
- Brisk walking for 30 minutes
- High heels with jumps
Day 2
- Early Morning: Warm water with ginger juice and turmeric
- Breakfast: Muskmelon milk shake
- Mid-Morning: Handful of dried fruits
- Lunch: Quinoa khichdi with veggies
- Evening: Buttermilk with mint leaves
- Dinner: Mix vegetable soup with 2 egg whites
- Brisk walking for 30 minutes
- Zumba for 30 minutes
- Squats at least 50 reps
Day 3
- Early morning: Warm water with lemon and honey
- Breakfast: 2 boiled eggs
- Mid-morning: Hand full of nuts with orange
- Lunch: Oats and moong dal khichdi with salad
- Evening: Black tea
- Dinner: Tomato soup with grilled paneer
- 2 egg whites
- Leg works out for 30 minutes
- Cycling for 25 minutes
- Sit ups for 50 reps
Day 4
- Early morning: Warm water with cinnamon and ginger
- Breakfast: Ragi milkshake with jaggery
- Mid-morning: Green tea, a bowl of papaya
- Lunch: Steamed fish with vegetables
- Evening: Roasted makhana
- Dinner: Spinach soup with 2 egg whites
- Squats and lunges for 50 reps
- Cardio for 30 minutes
- Simple back exercises
Day 6
Day 7
- Early morning: Warm water with ginger and lemon juice
- Breakfast: Fruit bowl (any 3 fruits) with boiled egg
- Mid-morning: Buttermilk with coriander leaves
- Lunch: Spinach and moong dal khichdi
- Evening: Green tea
- Dinner: Grilled paneer with vegetables
- Squats and lunges for 50 reps
- Wall sits – 50 reps for 2 sets
- Leg raises
Day 8
Day 9
- Early morning: Warm water with ginger juice and lemon
- Breakfast: Orange juice with boiled eggs (one yolk)
- Mid-morning: Mixed nuts
- Lunch: Chicken salad with vegetables
- Evening: Green tea
- Dinner: Lobia salad with vegetables
- Cardio for 25 to 30 minutes
- Arm workouts with squats
- Simple back exercises
Important Tips
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