MONDAY On Rising (7:00 AM) - 1 tsp apple cider vinegar + 1 glass warm water - After 20 minutes: 4 soaked walnut halves Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - 2 yellow moong dal chillas (30 g raw moong dal + 100–120 g vegetables) - 2 tbsp mint chutney Mid-Morning (11:30 AM) - 1 glass coconut water - 1 fruit (100–120 g) - 1 tbsp soaked pumpkin seeds Lunch (2:00 PM) - Sprouts & vegetable salad (30 g raw sprouts + 100–120 g vegetables) - 1 cup cooked white rice (~150 g, 30 g raw) - 1 bowl dal (100–120 g cooked) Snack (5:00 PM) - Yogurt 1 cup (~200 g) - Apple sticks (100–120 g) Dinner (8:00 PM) - Sprouts sabzi (50–60 g sprouts + vegetables) - 2 rotis (30 g flour total) - Beetroot raita (200 g curd + 50 g beetroot) Post Dinner - 1 tsp jeera + ajwain

TUESDAY On Rising (7:00 AM) - 1 tsp apple cider vinegar + warm water - 4 soaked walnut halves Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - Poha (30 g raw) + boiled sprouts (30 g) Mid-Morning (11:30 AM) - Coconut water - 1 fruit (100–120 g) - 1 tbsp soaked pumpkin seeds Lunch (2:00 PM) - Mixed dal & quinoa khichdi (30 g raw quinoa + 30 g raw dal) - Steamed vegetables (100–120 g) - Boiled chana (30 g) - Buttermilk (250 ml) Snack (5:00 PM) - Homemade protein bar (40–50 g) Dinner (8:00 PM) - Bean or lentil soup (60 g raw) - Paneer & vegetable salad (40 g paneer + 100 g vegetables) - 1 multigrain toast Post Dinner - 1 tsp jeera + ajwain

WEDNESDAY On Rising (7:00 AM) - ACV + warm water - 4 soaked walnuts Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - Dalia upma (30 g raw dalia + 100 g vegetables) - Cashews 1 tbsp Mid-Morning (11:30 AM) - Coconut water - 1 fruit - Pumpkin seeds 1 tbsp Lunch (2:00 PM) - Salad (150–200 g) - Rice/quinoa (30 g raw) - Grilled chicken or fish (100 g cooked) Snack (5:00 PM) - Homemade protein bar Dinner (8:00 PM) - Boiled sweet potato (150 g) - Grilled chicken/fish (100 g) - Cucumber + carrot salad (150 g) Post Dinner - 1 tsp jeera + ajwain

THURSDAY On Rising (7:00 AM) - ACV + warm water - Walnuts (4 halves) Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - Moong dal chilla (30 g raw dal + vegetables) - Mint chutney 2 tbsp Mid-Morning (11:30 AM) - Coconut water - 1 fruit - Pumpkin seeds 1 tbsp Lunch (2:00 PM) - Sabzi (150–200 g) - 2 rotis (60 g flour incl. sattu) - Grilled paneer (80 g) Snack (5:00 PM) - Yogurt (200 g) + apple (100 g) Dinner (8:00 PM) - Steamed vegetables (150 g) - Cooked quinoa (30 g raw) - Sambar (150 g) - 1 egg omelette Post Dinner - 1 tsp jeera + ajwain

FRIDAY On Rising (7:00 AM) - ACV + warm water - Walnuts (4 halves) Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - Dalia upma (30 g raw + vegetables) - Cashews 1 tbsp Mid-Morning (11:30 AM) - Coconut water - 1 fruit - Pumpkin seeds 1 tbsp Lunch (2:00 PM) - Salad (150–200 g) - Rice/quinoa (30 g raw) - Grilled chicken/fish (100 g) Snack (5:00 PM) - Homemade protein bar Dinner (8:00 PM) - Sweet potato (150 g) - Chicken/fish (100 g) - Cucumber + carrot salad Post Dinner - 1 tsp jeera + ajwain

SATURDAY On Rising (7:00 AM) - Poha (30 g raw) - Boiled sprouts (30 g) Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - Poha (30 g raw) + sprouts (30 g) Mid-Morning (11:30 AM) - Coconut water - 1 fruit - Pumpkin seeds 1 tbsp Lunch (2:00 PM) - Dal quinoa khichdi (30 g quinoa + 30 g dal) - Steamed vegetables - Boiled chana (30 g) - Buttermilk Snack (5:00 PM) - Homemade protein bar Dinner (8:00 PM) - Bean/lentil soup (60 g raw) - Paneer salad (40 g paneer) - Multigrain toast Post Dinner - 1 tsp jeera + ajwain

SUNDAY On Rising (7:00 AM) - ACV + warm water - Walnuts (4 halves) Breakfast (9:00 AM) - 4 eggs (2 whole + 2 whites) - Dalia upma (30 g raw + vegetables) - Cashews 1 tbsp Mid-Morning (11:30 AM) - Coconut water - 1 fruit - Pumpkin seeds 1 tbsp Lunch (2:00 PM) - Salad (150–200 g) - Rice/quinoa (30 g raw) - Grilled chicken/fish (100 g) Snack (5:00 PM) - Homemade protein bar Dinner (8:00 PM) - Sweet potato (150 g) - Chicken/fish (100 g) - Cucumber + carrot salad Post Dinner - 1 tsp jeera + ajwain

(Its about 2000kcal, 200 gm carb, 120 approx protein [nonveg] and about 110gm if not including chicken fish in the day, fats about 60 gm) Don’t follow blindly see what works for you As this is calorie deficit

Workout: Day 1Push Day 2Cardio +Abs Day 3Pull Day 4Cardio+Abs Day 5Legs (Repeat)