dietitian and Fitness Coach - Mr. Kushal Sanjeev Jadhav / For Fitness Trainig Contact Us - 7709903421
Client - Mr. Akshat Jain
Age - 19
Weight - 97
Height - 5.9
BMi - 26.6 Overweight
BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
1 Month Vegetarian Meal Plan For Weight Loss
Sunday (1800 Calories)
Early Morning (7:00 a.m.) – 2 teaspoons of fenugreek(मेंथी ) seeds in a glass of water, soaked overnight
Breakfast (7:45 a.m.) – 1 cup of oatmeal with ground flaxseeds and a banana
Mid-Morning (10:00 a.m.) – 1 cup of watermelon + 4 almonds
Lunch (12:30 p.m.) – 1 cup of brown rice with grilled tofu, tomatoes, onions, and spinach + 1 cup of buttermilk
Snack (3:30 p.m.) – 1 cup of green tea + 1 multigrain biscuit
Dinner (6:30 p.m.) – 2 small whole-wheat flatbreads + 1 cup of chickpea curry + slices of cucumber, carrot, and beetroot + 1 cup of full-fat warm milk before bed
Monday (1500 Calories)
Early Morning (7:00 a.m.) – 1 cup of water with 1 lime and 2 teaspoons organic honey
Breakfast (7:45 a.m.) – 1 cup of multigrain flakes with strawberries, almonds, dates, and apple
Mid Morning (10:00 a.m.) – 1 cup of pineapple with a dash of lime juice and pink Himalayan salt
Lunch (12:30 p.m.) – Boiled black beans + baby spinach + cucumber with light dressing + 1 cup of yogurt
Snack (3:30 p.m.) – 1 cup of green tea + 1 multigrain biscuit
Dinner (6:30 p.m.) – Boiled lentils with chili-garlic flavored stir-fried veggies + 1 cup of warm full-fat milk before bed
Tuesday (1200 Calories)
Early Morning (7:00 a.m.) – 10 ml wheatgrass juice
Breakfast (7:45 a.m.) – 1 cup of muesli + full-fat milk + blueberries + chia seeds + 1 teaspoon of organic honey
Mid-Morning (10:00 a.m.) – 1 cup of green tea or a fruit of your choice
Lunch (12:30 p.m.) – Broccoli + sweet corn + cucumber + mushroom salad with olive oil dressing
Snack (3:30 p.m.) – 10 in-shell pistachios (unsalted) + 1 cup of green tea
Dinner (6:30 p.m. ) – Butternut squash soup + 1 garlic multigrain bread + 1 cup of warm full-fat milk before bed
Wednesday (1200 Calories)
Early Morning (7:00 a.m.) – 1 teaspoon of apple cider vinegar in a cup of water
Breakfast (7:45 a.m.) – 8 fluid ounces of strawberry, banana, milk, and chia seeds smoothie
Mid-Morning (10:00 a.m.) – 1 cup of green tea + 1 apple
Lunch (12:30 p.m.) – Vegetable quinoa salad + 1 cup of full-fat yogurt
Snack (3:30 p.m.) – 1 cup of green tea + ½ cup of popcorn (no butter, very less salt)
Dinner (6:30 p.m.) – 1 cup of kidney bean chili + cucumber and beetroot + 1 cup of warm milk before bed
Thursday (1500 Calories)
Early Morning (7:00 a.m.) – 1 cup of water with 1 lime and 2 teaspoons of organic honey
Breakfast (7:45 a.m.) – 2 avocado pesto toast + 1 cup of green tea/black coffee
Mid-Morning (10:00 a.m.) – 1 cup of watermelon
Lunch (12:30 p.m.) – ½ cup of spinach brown rice + pumpkin and Bengal gram curry + 1 cup of buttermilk
Snack (3:30 p.m.) – 1 cup of freshly pressed fruit juice
Dinner (6:30 p.m.) – Smoked tofu and kale salad + 1 cup of warm milk before bed
Friday (2000 Calories – Cheat Meal Day)
Early Morning (7:00 a.m.) – 10 ml wheatgrass juice
Breakfast (7:45 a.m.) – 1 cup of oatmeal + 1 cup of green tea
Mid-Morning (10:00 a.m.) – 1 cup of muskmelon
Lunch (12:30 p.m.) – 1 cup of sautéed veggies + 1 cup of boiled lentils
Snack (3:30 p.m.) – 2-3 baked potato/potato jackets and spinach cakes with yogurt dip
Dinner (6:30 p.m.) – ½ cup of mushroom risotto + chocolate mousse
Saturday (1500 Calories)
Early Morning (7:00 a.m.) – 1 cup of water with 1 lime and 2 teaspoons of organic honey
Breakfast (7:45 a.m.) – 1 cup of oatmeal with banana and 4 almonds
Mid-Morning (10:00 a.m.) – 1 cup of green tea/black coffee
Lunch (12:30 p.m.) – 2 cottage cheese lettuce wraps + 1 cup of buttermilk
Snack (3:30 p.m.) – 1 cup of green tea + 15 in-shell pistachios
Dinner (6:30 p.m.) –1 cup of boiled black beans, spinach, and corn salad + 1 cup of warm milk before bed
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