Curated by Dt. Poonam Sharma – Expert Dietitian at Health First Diet Clinic, Greater Noida
Why a Home-Based Diet Plan?
Eating right doesn’t need expensive foods or fancy supplements. A simple, nutritious diet using home-cooked meals and local ingredients can work wonders for weight loss and overall health. The key is balance, portion control, and variety.
Sample 7-Day Home-Based Diet Plan
Day 1
- Breakfast: Oats porridge with chopped apples and a sprinkle of flaxseeds
- Mid-Morning Snack: A handful of roasted chickpeas
- Lunch: Brown rice, mixed vegetable sabzi, and dal
- Evening Snack: Green tea with roasted peanuts (unsalted)
- Dinner: Grilled paneer with sautéed spinach and whole wheat roti
Day 2
- Breakfast: Moong dal chilla (lentil pancakes) with mint chutney
- Mid-Morning Snack: Fresh cucumber slices with lemon and chaat masala
- Lunch: Quinoa pulao with mixed vegetables and curd
- Evening Snack: Buttermilk (chaas) and a small bowl of sprouts salad
- Dinner: Vegetable khichdi with a side of carrot salad
Day 3
- Breakfast: Poha with peas and peanuts
- Mid-Morning Snack: Seasonal fruit (papaya or orange)
- Lunch: Whole wheat chapati, rajma (kidney bean curry), and salad
- Evening Snack: Herbal tea and fox nuts (makhana) roasted
- Dinner: Mixed vegetable soup with multigrain bread
Day 4
- Breakfast: Upma with vegetables
- Mid-Morning Snack: Buttermilk and roasted sunflower seeds
- Lunch: Millet (bajra or jowar) roti, bhindi sabzi, and dal
- Evening Snack: Fresh coconut water and sprouts chaat
- Dinner: Grilled chicken or tofu with steamed broccoli
Day 5
- Breakfast: Smoothie with banana, spinach, and low-fat yogurt
- Mid-Morning Snack: Handful of almonds and walnuts
- Lunch: Vegetable biryani with raita
- Evening Snack: Green tea and roasted chickpeas
- Dinner: Palak paneer with whole wheat roti
Day 6
- Breakfast: Idli with sambar and coconut chutney
- Mid-Morning Snack: Seasonal fruit like watermelon or muskmelon
- Lunch: Brown rice with dal tadka and mixed vegetable salad
- Evening Snack: Lemon tea and roasted makhana
- Dinner: Mixed vegetable stir fry with quinoa
Day 7
- Breakfast: Multigrain paratha with curd and pickle
- Mid-Morning Snack: Fresh carrot and cucumber sticks
- Lunch: Whole wheat chapati, chole (chickpeas), and salad
- Evening Snack: Herbal tea and a handful of nuts
- Dinner: Light vegetable soup and grilled fish or paneer
Tips for Success:
- Drink at least 8 glasses of water daily.
- Limit sugar, fried, and processed foods.
- Include seasonal fruits and vegetables.
- Practice mindful eating and control portion sizes.
- Stay consistent and pair with light exercise.
Why Consult Dt. Poonam Sharma?
A personalized diet plan addresses your specific health needs, medical history, and lifestyle. For customized nutrition guidance that works best for you, contact Dt. Poonam Sharma, the best dietitian in Greater Noida.
Contact Health First Diet Clinic
📞 099583 67134
🌐 www.healthfirstdiet.in
📍 Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Uttar Pradesh
Health First Diet Clinic
🌐 Website: www.healthfirstdiet.in
📞 Call us at: 099583 67134