This plan emphasizes light, natural foods that reduce gas, improve digestion, and promote gradual weight loss. The daily highlight is boiled dal with kachomar salad for lunch or dinner.
Breakfast (Everyday Options)
- Day 1: A bowl of oatmeal with sliced banana
- Day 2: Two boiled eggs with cucumber slices
- Day 3: Yogurt with a teaspoon of chia seeds and papaya chunks
- Day 4: Whole-grain toast with avocado and lemon
- Day 5: Smoothie of pineapple, spinach, and ginger
- Day 6: A handful of soaked almonds with a cup of green tea
- Day 7: Vegetable omelet with tomato and onion
Mid-Morning Snack
- One seasonal fruit (apple, pear, orange, or guava)
- Herbal tea (peppermint or fennel) for digestion
Lunch (Magic Remedy Daily)
- 1 bowl boiled dal (mung, masoor, or chana dal) – plain or lightly spiced with turmeric and cumin
- Kachomar Salad: diced cucumber, tomato, onion, green chili, and lemon juice
- 1–2 whole-wheat chapatis or a small portion of brown rice if needed for energy
Evening Snack
- Day 1: Roasted chickpeas (chana)
- Day 2: Handful of walnuts
- Day 3: A small bowl of papaya or pineapple
- Day 4: Green tea with 2 multigrain crackers
- Day 5: Roasted makhana (fox nuts)
- Day 6: A handful of sunflower or pumpkin seeds
- Day 7: Ginger tea with a few almonds
Dinner (Light & Anti-Bloating)
- Day 1: Grilled chicken breast with steamed broccoli
- Day 2: Vegetable soup with spinach and carrots
- Day 3: Grilled fish with cucumber-tomato salad
- Day 4: Stir-fried vegetables with tofu
- Day 5: Boiled dal with kachomar salad (second serving if you prefer light dinner)
- Day 6: Clear chicken soup with zucchini
- Day 7: Lentil soup with roasted cauliflower
Additional Daily Tips
- Drink 8–10 glasses of water.
- Avoid carbonated drinks, chewing gum, and processed snacks.
- Walk for 15–20 minutes after main meals to release trapped gas.
- Reduce salt and oily foods to prevent water retention.
Benefits of This Plan
- Reduces bloating by limiting gas-producing foods and adding digestion-friendly herbs.
- Supports weight loss with high fiber, protein-rich dal, and fresh vegetables that keep you full longer.
- Improves gut health through probiotics (yogurt) and prebiotics (onion, asparagus, whole grains).
- Keeps energy steady with natural, unprocessed foods.
This plan is flexible. You can rotate dals (mung dal, masoor dal, chana dal) and salads to keep variety.