Great! A "balanced" 28-day diet plan for "general health," "light weight loss," and more energy is provided here. There are a variety of foods included in this plan, and the weekly focus is on making habits that last. Please let me know if you are vegetarian, non-vegetarian, or have any particular objectives (such as diabetes, muscle gain, or weight loss). For the time being, I'll offer a "general plan" with vegetarian and non-vegetarian options: ---
### **WEEK 1: Detox & Hydration Focus**
Morning Schedule: * 5 almonds soaked in warm lemon water * A 10-minute walk or run **Meal Plan for the Day:** * **Breakfast (8 - 9 AM):**
* Veg: Oats porridge with fruit / Upma / Moong chilla
* For non-vegetarians: two boiled eggs, one slice of whole grain toast, and fruit * **Mid-morning snack (11 AM):**
* Coconut water or 1 fruit (apple/orange)
* Lunch at 1 p.m.: * Brown rice/roti + dal or grilled chicken + sabzi + salad
* Snack for the evening (4 p.m.): * Roasted chana, makhana, or boiled eggs and green tea * **Dinner (7 - 8 PM):**
* Vegetable: Soup and saut?ed vegetables * Non-vegetarian: grilled fish or chicken and vegetables ---
### **WEEK 2: Add Fiber and Protein** * Add seeds, sprouts, paneer, tofu, and lean meats. * Drink 2.5 - 3L water daily
Sample additions:
*Sprouts salad for breakfast or a light snack * 2 - 3 times per week, millet or quinoa in place of rice * Include flax or chia seeds. ---
### **WEEK 3: Portion Control & Mindful Eating**
* Slightly reduce portion sizes. * Eat slowly and chew thoroughly * Consuming without a screen Sample meals:
* **Breakfast:** Smoothie (banana + peanut butter + oats)
Lunch: two small rotis, sabzi, dal, and cucumber * **Dinner:** Vegetable soup + 1 toast / 1 bowl khichdi
---
### "WEEK 4: Smart and Sustainable Choices" * One indulgent meal (only once this week) * Every day, replace any one meal with a light soup or salad. * Stick to early dinner (before 8 PM)
Sample meals:
* **Breakfast:** Overnight oats / Besan chilla
* **Lunch:** Grilled paneer wrap / Chicken salad
*Dinner: clear vegetable soup, saut?ed broccoli, and one fruit ---
### **WEEK 1: Detox & Hydration Focus**
Morning Schedule: * 5 almonds soaked in warm lemon water * A 10-minute walk or run **Meal Plan for the Day:** * **Breakfast (8 - 9 AM):**
* Veg: Oats porridge with fruit / Upma / Moong chilla
* For non-vegetarians: two boiled eggs, one slice of whole grain toast, and fruit * **Mid-morning snack (11 AM):**
* Coconut water or 1 fruit (apple/orange)
* Lunch at 1 p.m.: * Brown rice/roti + dal or grilled chicken + sabzi + salad
* Snack for the evening (4 p.m.): * Roasted chana, makhana, or boiled eggs and green tea * **Dinner (7 - 8 PM):**
* Vegetable: Soup and saut?ed vegetables * Non-vegetarian: grilled fish or chicken and vegetables ---
### **WEEK 2: Add Fiber and Protein** * Add seeds, sprouts, paneer, tofu, and lean meats. * Drink 2.5 - 3L water daily
Sample additions:
*Sprouts salad for breakfast or a light snack * 2 - 3 times per week, millet or quinoa in place of rice * Include flax or chia seeds. ---
### **WEEK 3: Portion Control & Mindful Eating**
* Slightly reduce portion sizes. * Eat slowly and chew thoroughly * Consuming without a screen Sample meals:
* **Breakfast:** Smoothie (banana + peanut butter + oats)
Lunch: two small rotis, sabzi, dal, and cucumber * **Dinner:** Vegetable soup + 1 toast / 1 bowl khichdi
---
### "WEEK 4: Smart and Sustainable Choices" * One indulgent meal (only once this week) * Every day, replace any one meal with a light soup or salad. * Stick to early dinner (before 8 PM)
Sample meals:
* **Breakfast:** Overnight oats / Besan chilla
* **Lunch:** Grilled paneer wrap / Chicken salad
*Dinner: clear vegetable soup, saut?ed broccoli, and one fruit ---
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