Weekly Diet Plan

*7-Day Recipe Plan* 

for each meal, fully aligned with your weight loss goal and foods you enjoy (egg, chicken, mutton, veggies). This plan keeps meals exciting, nutritious, and within your calorie range.

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🍽 *7-Day Meal Recipes (Day 1 to Day 7)*

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🌅 *Morning Detox Drinks (Every Day - Choose 1)*

1. *Cinnamon Lemon Water*

* Warm water + ½ lemon + pinch of cinnamon

* Boosts metabolism, controls cravings.

2. *Jeera (Cumin) Water*

* Soak 1 tsp cumin seeds overnight → boil in morning → drink warm.

* Aids digestion, reduces bloating.

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🍳 *Breakfast Recipes*

| Day | Recipe |

*Day 1* | 2 Boiled eggs + sautéed spinach (with garlic and olive oil) 

*Day 2* | 1 Scrambled egg + 1 small wheat toast + cucumber slices 

 *Day 3* | Omelette with onion, tomato, capsicum + mint chutney 

*Day 4* | 2 Boiled eggs + ½ avocado (optional) 

*Day 5* | 1 Egg wrap (egg cooked like a crepe, filled with veggies) 

*Day 6* | Veggie stir-fry (zucchini, carrot, bell pepper) + 1 boiled egg 

*Day 7 (Detox)* | Fruit smoothie (½ banana + spinach + chia + water – no sugar) 

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🥜 *Mid-Morning Snacks (All Days)*

* *Option 1:* 5 almonds (soaked overnight) + 1 green tea

* *Option 2:* ½ apple or 1 cucumber with mint

* *Optional Detox Water:* Cucumber + lemon + mint in 1-liter bottle

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 🍗 *Lunch Recipes*

| Day | Recipe |

*Day 1* | Grilled chicken breast (100g) + steamed broccoli + 1 roti 

*Day 2* | Chicken curry (low oil) + sautéed bottle gourd + ½ cup brown rice 

 *Day 3* | Mutton soup (pressure cooked with lauki, onion, garlic) 

*Day 4* | Stir-fry chicken with bell pepper + spinach + lemon juice 

 *Day 5* | Egg bhurji (scrambled) + 1 phulka (no ghee) + carrot salad 

*Day 6* | Chicken salad with lettuce, tomato, cucumber, olive oil 

*Day 7 (Detox)* | Clear veg soup (carrot, zucchini, lauki, coriander) 

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🥕 *Evening Snacks*

| Day | Recipe |

* Any Day | 1 boiled egg + cucumber sticks or 1 green tea with 2 walnuts 

Light Option | Cabbage or carrot salad + pinch of salt + lemon juice 

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🌙 *Dinner Recipes*

| Day | Recipe |

*Day 1* | Veg soup with egg cubes (like egg drop soup)

 

 *Day 2* | Stir-fried cabbage + 1 boiled egg + mint chutney 

*Day 3* | Chicken soup with spinach and ginger 

*Day 4* | Paneer (50g) + zucchini stir-fry (no carbs) 

*Day 5* | Boiled egg + steamed broccoli + garlic 

*Day 6* | Chicken broth + small veggie salad (cucumber + mint + carrot) 

*Day 7 (Detox)* | Cucumber + carrot salad + herbal tea only 

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🛏 *Before Bed (Optional)*

*Mint tea* or *Chamomile tea* (no sugar) – helps calm the system and improve digestion.

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BY - SAFA...



Weekly Diet plan



Perfect! Here's your *7-Day Recipe Plan* for each meal, fully aligned with your weight loss goal and foods you enjoy (egg, chicken, mutton, veggies). This plan keeps meals exciting, nutritious, and within your calorie range.

---

## 🍽 *7-Day Meal Recipes (Day 1 to Day 7)*

---

### 🌅 *Morning Detox Drinks (Every Day - Choose 1)*

1. *Cinnamon Lemon Water*

* Warm water + ½ lemon + pinch of cinnamon

* Boosts metabolism, controls cravings.





2. *Jeera (Cumin) Water*

* Soak 1 tsp cumin seeds overnight → boil in morning → drink warm.

* Aids digestion, reduces bloating.





---

### 🍳 *Breakfast Recipes*

| Day | Recipe |

| ----------------- | -------------------------------------------------------------- |

| *Day 1* | 2 Boiled eggs + sautéed spinach (with garlic and olive oil) |





| *Day 2* | 1 Scrambled egg + 1 small wheat toast + cucumber slices |





| *Day 3* | Omelette with onion, tomato, capsicum + mint chutney |





| *Day 4* | 2 Boiled eggs + ½ avocado (optional) |





| *Day 5* | 1 Egg wrap (egg cooked like a crepe, filled with veggies) |





| *Day 6* | Veggie stir-fry (zucchini, carrot, bell pepper) + 1 boiled egg |





| *Day 7 (Detox)* | Fruit smoothie (½ banana + spinach + chia + water – no sugar) |





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### 🥜 *Mid-Morning Snacks (All Days)*

* *Option 1:* 5 almonds (soaked overnight) + 1 green tea









* *Option 2:* ½ apple or 1 cucumber with mint





* *Optional Detox Water:* Cucumber + lemon + mint in 1-liter bottle





---

### 🍗 *Lunch Recipes*

| Day | Recipe |

| ----------------- | ----------------------------------------------------------------- |

| *Day 1* | Grilled chicken breast (100g) + steamed broccoli + 1 roti |





| *Day 2* | Chicken curry (low oil) + sautéed bottle gourd + ½ cup brown rice |





| *Day 3* | Mutton soup (pressure cooked with lauki, onion, garlic) |





| *Day 4* | Stir-fry chicken with bell pepper + spinach + lemon juice |





| *Day 5* | Egg bhurji (scrambled) + 1 phulka (no ghee) + carrot salad |





| *Day 6* | Chicken salad with lettuce, tomato, cucumber, olive oil |





| *Day 7 (Detox)* | Clear veg soup (carrot, zucchini, lauki, coriander) |





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### 🥕 *Evening Snacks*

| Day | Recipe |

| ------------ | ------------------------------------------------------------ |

| Any Day | 1 boiled egg + cucumber sticks or 1 green tea with 2 walnuts |













| Light Option | Cabbage or carrot salad + pinch of salt + lemon juice |





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### 🌙 *Dinner Recipes*

| Day | Recipe |

| ----------------- | ------------------------------------------------------------- |

| *Day 1* | Veg soup with egg cubes (like egg drop soup) |





| *Day 2* | Stir-fried cabbage + 1 boiled egg + mint chutney |





| *Day 3* | Chicken soup with spinach and ginger |





| *Day 4* | Paneer (50g) + zucchini stir-fry (no carbs) |





| *Day 5* | Boiled egg + steamed broccoli + garlic |





| *Day 6* | Chicken broth + small veggie salad (cucumber + mint + carrot) |





| *Day 7 (Detox)* | Cucumber + carrot salad + herbal tea only |





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### 🛏 *Before Bed (Optional)*

* *Mint tea* or *Chamomile tea* (no sugar) – helps calm the system and improve digestion.









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BY - SAFA