Week 8/60 : Hydration (Non-Veg)
Coming up: Week 10/60 Gut Health habit
Priyanka’s PCOS Reversal Progress:
12%
100%
Improved
Period
Weight
loss energy & mood regularization
Healthy
skin & hair
Lower
Hirsutism
PCOS
reversed!
Current weight: 64 kg
Target weight: 60-62 kg
Goals: Period regularization, weight loss, lower hirsutism,
Fatigue, Better Sleep, Improve Mental well being, Acid
reflux
Week 8,9 Daily Menu
Breakfast
Monday
Tuesday
Lunch
Open sandwich with
paneer
Brown rice with chicken
Fruit & almonds
Sprouts, vegetable salad
curry
Vegetable omelette
Skimmed milk, fruit &
almonds
Level 2
Snack
Green tea, fruit, walnuts &
roasted channa
1300 KCAL
Level 2
Dinner
Level 2
1.
Moong dal chilla with beans curry / bean salad
2.
Cooked rajma and paneer salad with glass of buttermilk
3.
Paneer and vegetable saute/stir-fry
4.
Beans and vegetable tikkis/cutlets with green chutney,
cooked chana and salad
Aloe vera / amla juice (sugar
Whole wheat roti with fish
free) with cooked moong
curry
chaat and black dates
Sprouts salad
5.
Vegetable chickpea chillas with paneer & bean salad
6.
Cooked moong dal vegetable upma with vegetable raita
7.
Tomato omelette with cooked chana salad & low-fat curd
8.
Spinach Paneer Pancakes with lentil / moong soup
9.
Cooked moong sprouts garlic saute with vegetable chickpea
pancakes
Wednesday
Thursday
Open sandwich with
paneer
Fruit & almonds
Daliya sprouts
vegetable upma
Coconut water
Whole wheat roti with dal
Green tea, fruit, walnuts &
Cooked vegetable
roasted channa
2 moong chilla frankie / roll with a glass thin buttermilk
11.
Chicken tikka/kebab/tandoor/grilled with vegetable bean
salad
Level 2
Fruit & almonds
Friday
Level 3
10.
Vegetable omelette
Whole wheat roti with
Skimmed milk, fruit &
almonds
green sabzi
Cooked beans salad
Coconut water with seasoned
paneer and a fruit
Green tea, fruit, walnuts &
roasted channa
Level 3
12.
Grilled fish with chicken vegetable soup
13.
Prawn and vegetable saute / stir fry with cooked chana salad
14.
Vegetable omelette with vegetable sprouts salad
15.
Grilled / baked chicken with paneer & vegetable saute
Level 3
Brown rice with prawn
curry and cooked beans
1.
salad
2.
Oats vegetable upma
Saturday
Egg whites, fruit and
Level 3
almonds
Sunday
Vegetable poha
Whole wheat roti with
Egg whites, fruit and
channa curry
almonds
Salad and curd
Aloe vera / amla juice (sugar
Brown rice, chicken and
free) with cooked moong
vegetable biryani with
chaat and black dates
salad
Tea/coffee with makhana bhel
and black dates
3.
4.
5.
6.
Level 3
7.
Oats, fruit and dates smoothie with vegetable & cooked
beans salad
Fruits, sprouts/beans and vegetable salad with glass of thin
buttermilk
Oats, fruit and dates smoothie with cooked moong garlic
saute
Fruit yoghurt fruits with almond chips, walnuts, chia seeds &
plain muesli sprinkle
Cooked channa salad with salted lassi and a fuit
Oats, fruit and dates smoothie with moong garlic saute
with vegetable omelette
Oats, fruit and dates smoothie with kebab tikka /
tandoor/grilled chicken
Get detailed diet plan with portion sizes on next page
Week 8/60: Detailed Diet Plan with Portion Sizes
Guide to improve hydration:
☀
Wake up: 2 glasses of warm water with few drops lime and pinch of cinnamon powder
🌞
Mid-morning: 1 liter of water - plain / infused with lime slices / orange slices (no salt / sugar)
🌅
Mid-evening: 1-2 glasses of aloevera / amla juice - 5 ml sugar free concentrates with 200 - 300ml of water to dilute (no sugar / no salt)
🌙
Pre-dinner : 1 glass water infused mint / tulsi / basil leaves
💤
Bedtime: : 1 glass fennel seed water - boil 1 glass water with 1 tsp fennel seeds / powder
Breakfast
Monday
Lunch
Snack
🍞 1 whole wheat toast as open sandwich
🍚 1/2 cup cooked brown rice
☕ 1 cup green tea
🧀 80 gms paneer
🍛 100 gms chicken curry
🍎 1 fruit
🍎 1 fruit + 6 almonds
🥗 1 cup cooked sprouts vegetable salad
🌰 2 walnuts + handful of roasted chana
🍳 1 whole egg + 2 egg whites with vegetables
Tuesday
to make omelette
Level 2
🥛 1/2 cup skimmed milk
🧃 1 glass aloe vera / amla juice (sugar free)
🥙 1/2 cup cooked moong chaat + 2 black dates
🍎 1 fruit + 6 almonds
🍞 1 whole wheat toast as open sandwich
Wednesday
🧀 80 gms paneer
🍎 1 fruit + 6 almonds
🫓 1 whole wheat roti using ¼ th cup (50 ml) of
dry flour
🥙 ½ cup cooked vegetable
🍎 1 fruit + 6 almonds
Level 2
🫓 1 whole wheat roti using ¼ th cup (50 ml) of
to make omelette
dry flour
🥛 1/2 cup skimmed milk
🥬 1 cup (200mL) of cooked green sabzi
🍎 1 fruit + 6 almonds
🥗 1 cup of cooked beans salad
upma
Level 3
🥚 2 egg whites
Sunday
🍎 1 fruit + 6 almonds
Level 3
🌰 2 walnuts + handful of roasted chana
🧀 80 gms paneer with salt pepper
Level 3
☕ 1 cup green tea
🍚 1/2 cup cooked brown rice
🍎 1 fruit
🍤 100 gms prawn to make curry
🌰 2 walnuts + handful of roasted chana
🥗 1/2 cup cooked beans salad
🧃 1 glass aloe vera / amla juice (sugar free)
🥙 1/2 cup cooked moong chaat + 2 black dates
🍎 1 fruit + 6 almonds
🥚 2 egg whites
🥗 1/2 cup cooked sprouts salad
🍎 1 fruit
🍳 1 whole egg + 2 egg whites with vegetables
🥣 1 cup cooked vegetable poha
🐟 2-3 palm size fish to make curry r
☕ 1 cup green tea
🍚 1 cup (200 ml) cooked oats vegetable
Saturday
🫓 1 whole wheat roti using ¼ th cup of dry flou
🧉 1 glass coconut water
🧉 coconut water
Friday
Level 2
🍎 1 fruit
🍛 1 cup cooked dal
🍚 1 cup daliya sprouts vegetable upma
Thursday
Dinner
🍚 1 1/2 cups of cooked brown rice + 100 gms
chicken + vegetable pulao/ biryani
🥗 1/2 cup salad
🫓 1 whole wheat roti using ¼ th cup (50 ml) of
dry flour
☕ 1 cup tea / coffee using 1/2 cup skimmed milk
🍛 1 cup cooked channa curry
🥙 1 cup Makhana bhel +2 black dates
🥣 ½ cup curd
Level 3
Level 2 and Level 3 Options
Level 2
Level 3
Option 9
Option 1
Option 1
Option 5
🫓 2 moong dal chilla using 1 cup batter
🥙 1 cup cooked moong sprouts garlic
🧋 1/2 fruit + 100 ml curd + 1 black date + 1
🍎 1 Fruit
🍛 1 cup beans curry / bean
saute
tbsp soaked oats - blend to make
🥛 1 glass thick salted lassi using 1/2 cup
🫓 2 vegetable chickpea pancakes using
smoothie
low fat curd
1/2 cup dough
🥗 2 cups of vegetable + cooked beans
🥗 1/2 cup cooked chana to make salad
Option 2
Option 10
🥗 1 cup cooked rajma + 2 cups chopped
salad
Option 6
vegetables + 3 cubes paneer to make
🌯 2 moong chilla frankie / roll (2 moong
salad with herbs and spices of your choice
chilla using 1 cup batter + spread 1 tbsp
🥗 1 bowl vegetables + cut fruit
tbsp soaked oats - blend to make
🥛 1 glass buttermilk using 1/2 cup curd
hummus + 50 gms paneer grated + 1 cup
(pomegranate / apple / orange /
smoothie
chopped vegetables to use as frankie
watermelon) + 1 cup cooked sprouts /
🍳 2 egg whites with vegetable omelet
stuffing)
beans + herb and spices to make salad
🥛 1 glass thin buttermilk
🥛 1 glass thin buttermilk
Option 3
🥗 100 gms paneer + 2 cups chopped
vegetables to make saute / stir fry
Option 4
🍗 100 gms chicken as tikka / kebab
/tandoor / grilled
cutlets (egg size 1 Pattie) with green
🥗 1 bowl vegetable bean salad using 1/2
chutney
cup cooked beans
🥗 1 cup cooked chana + vegetable salad
🫓 2-3 vegetable chickpea chillas using
🥗 1 bowl chicken vegetable soup with 50
1/4th cup mixture to make 1 fritter
gms shredded chicken
🥗 2 cups vegetable + paneer + bean
Option 13
salad
Option 6
🍚 1 1/2 cups of cooked moong dal
🍤 100 gms prawns with 2 cups vegetables
to make saute / stir fry
🥗 1 cup cooked chana salad
vegetable upma
Option 14
🥣 1 cup vegetable raita with ½ cup curd
Option 7
🍳 1 whole egg + 2 egg whites + vegetables
to make omelet
🍳 2 tomato omelet (besan+tomato puree
🥗 1 bowl vegetable sprouts salad with 1/2
+ vegetables) using 1 cup batter
cup cooked sprouts
🥙 1/2 cup cooked chana salad
🥣 1/2 cup low fat curd
Option 8
🥬 2 Spinach Paneer Pancakes using 1 cup
batter
🍛 1 bowl lentil / moong soup
Option 3
Option 15
🍗 100 gms chicken grilled / baked
🥗 100 gms paneer with vegetable saute
Option 7
tbsp soaked oats - blend to make
🧋 1/2 fruit + 100 ml curd + 1 black date + 1
smoothie
tbsp soaked oats - blend to make
🍗 1100 gms chicken as kebab / tikka /
smoothie
tandoor / grilled
🥗 1 cup cooked moong garlic saute
Option 12
🐟 2-3 palm size fish - grilled
🧋 1/2 fruit + 100 ml curd + 1 black date + 1
🧋 1/2 fruit + 100 ml curd + 1 black date + 1
Option 11
🍘 3-4 cooked beans + vegetable tikkis or
Option 5
Option 2
Option 4
🥣 1 bowl fruit yogurt bowl - 1 cup low fat
curd + 1 cup mix cut fruits + 2 almond chips
+ 2 whole walnuts crushed + 1 tbsp soaked
chia seeds + sprinkle some plain muesli
over it
Grocery List
Produce:
Apples, pears, berries, pomegranate, mangoes,
bananas, any seasonal fruit, onions, tomatoes,
cucumbers, beetroot, bell peppers, carrots, tinda,
spinach, methi, spring onions, all gourd vegetables,
and any other seasonal vegetables, salad greens,
garlic, ginger.
Proteins:
All kinds of beans such as rajma, chickpeas, chana,
black eyed beans, and all other kinds of beans &
sprouts, chicken breast, fish like Indian Salmon,
Indian Mackerel, prawns, basa, surmai etc, eggs,
milk, yogurt, paneer, tofu, nuts & seeds, Dal, lentils.
Grains/ Starches:
Whole wheat bread, brown rice, oats, whole wheat
flour
Meal Prep ideas: prepare big batches and store in different
containers for easy use
1. Soak 2 cups of rajma on friday overnight in water. Cook next day
and store it in different containers of 1 cup cooked rajma each for
ready to use option on your breakfast days
2. Chop vegetables on weekends and store it in fridge for use
throughout the week
3. Can boil eggs and keep in fridge either pervious night for next
day use or boil few eggs for 3-4 days in the coming week. Reheat
or microwave it before use
4. Cook plain dal on weekends to use in the week. Either give tadka
and keep dal ready or give tadka when you use in that meal
5. Soak beans on friday overnight, strain water next morning, keep it
in cloth next day for sprouting. After sprouting store in fridge.
Cook quantity you need to use in the week for salads and chaat
options
6. Bind roti atta and store in fridge for next two days use
Staples (Buy as needed)
Oil: Cold compressed oils such as groundnut oil, olive
oil, mustard, sesame, cumin seeds, asafoetida.
Spices: Turmeric powder, red chilli powder, coriander
powder, jeera powder, nutmeg powder, & whole
indian spices like jeera, mustard seeds, coriander
seeds, cinnamon stick, ajwain, halim seeds, chia
seeds, tamarind, fennel seeds, cardamom, salt,
pepper, cloves, fenugreek seeds, oregano.
7. Cook brown rice and use in the week
8. Can keep moong dal cheela batter ready and store it in fridge for
easy use in the week
9. Clean and marinate chicken / fish on weekends and store in
fridge for use in the week to make curry / tikka / grill / saute
10. Can boil eggs and keep in fridge either pervious night for next
day use or boil few eggs for 3-4 days in the coming week. Reheat
or microwave it before use
0
