Diet plan

I was been thinking for a while to complie a diet plan . Finally with a help of my dear friend, who is a certified dietician in a leading hospital in Chennai. When i was discussing with her regarding this diet plan with South Indian food, she was so happy to do it for me. I have complied a diet for a 2 weeks here. Apart from this go for a brisk walk for 30 minutes every day and do some mild exercise for 10 minutes. Avoid fatty food and sweets. Stay fit. If you need to visit the dietitian in Chennai, please mail me to [email protected] . Will mail you her details. Please visit Jeyashri’s kitchen Android mobile app for more healthy recipes

Week 1

DAYS	EARLY MORNING	BREAKFAST	MID MORNING	LUNCH	EVENING SNACK	DINNER
DAY 1	Black tea	Oats idli (1 cup) with chutney and sambar	Buttermilk+ papaya-3/4 cup	Mint pulao, Vazhaithandu kootu, raitha	Tea \| coffee 2sliceswhole wheatbread	Pesarattu -3 with chutney
DAY 2	Green tea	Millet tomato dosai(2) with chutney	Tomato soup dates	Brown rice, morkuzhambhu rasam, sprouts salad, curd	Fruit chaat\| tea/coffee	Methi paratha (3), raitha
DAY 3	Amla Juice	Oats idli(3)\| kara chutney	Sweet corn veg soup, apple	Varagu arisi Kara kuzhambu, rasam \| Beans curry, curd	channa sundal \| tea coffee	Oats dosa(3) \| tomato chutney
DAY 4	Skimmed milk (without sugar)	Ragi dosai \| Mint chutney	Lentil soup	Rice 1 cup Kadamba sambar\| Garlic rasam \| Keerai kootu\| kosumalli, curd	Millet dhokla \| grapes 20\|tea /coffee	Broken wheat upma– 1 cup \| sambar
DAY 5	Lemon juice(without sugar)	Ven pongal(1 cup) with sambar	jaljeera	Rice, arai puli kuzhambhu, beetroot curry, jeera rasam, curd	tea /coffee sweet corn sundal	Mint paratha 3 with raita
DAY 6	Home made porridge	Samai upma- 1 cup	Coriander lemon soup – 1 cup	Rice 1 cup lemon rasam chow chow kootu veg salad	tea /coffee peanut sundal	Millet adai -2
DAY 7	Lemon tea	Kambu koozh– 2 cups	Neer mor – 1 cup	Rice – 1 cup Kadamba sambar jeera rasam keerai poriyal	Tea/coffee Pomegranate	Godhumai dosai and onion chutney

Week 2

DAYS	EARLY MORNING	BREAKFAST	MID MORNING	LUNCH	EVENING SNACK	DINNER
DAY 1	Oats porridge 1 cup	Poha idli (3) Coriander leaves chutney	Broccoli soup	Palak pulao 1 cup Carrot capsicum raitha	Tea/coffee 1 apple	Upma kozhukattai (6) onion chutney
DAY 2	Black coffee	Moong dal puttu- 1 cup	Coriander lemon soup	Vendaya keerai sambar, Rice 1 cup,Beans curry	Tea/coffee Thinai salad	Curry leaves idiyappam– 1 cup+ buttermilk
DAY 3	Black tea	Kodo millet idli (3)	Hot and sour soup	Dal palak+ 2 roti+ baby corn stir fry	Tea/ coffee Beetroot salad	Millet upma adai (6)+ buttermilk
DAY 4	Green tea	Mini Masala uttapam(7) + carrot chutney	Peanut sundal	Samai rice 1 cup + tomato dal, broccoli stir fry	Tea/coffee Oats tikki 2	Jowar roti(3) + masoor dal tadka
DAY 5	Lemon tea	Broken wheat upma 1 cup	Vazhaithandu mor 1 cup	Rice 1 cup Beetroot vathakuzhambu+ Keeraithnadu morkootu, kosumalli	Oats chaat	Bajra roti+ green moong dal
DAY 6	Ragi porridge	Pori upma 1 cup	Watermelon 1/2 cup	Brown rice 1 cup Lauki channa dal kootu, cauliflower pepper fry	Millet tikki-3	Mooli ka paratha -2 (small) , masala chaas 1 cup
DAY 7	Green tea	Millet Ven pongal	Moong dal sundal – 1/4 cup	Varagu rice + Paruppu urundai kuzhambu+Carrot poriyal +Vepampoo rasam	Tea \| coffee + 2 digestive biscuits +2 almonds	Idiyappam+ kurma + butter milk 1 cup

27 COMMENTS

Radha Rangan September 6, 2015 At 3:17 am

Hi Jeyashri, this page looks very informative. Your work for this blog is amazing. Please complete this page, as I am sure lots of people will benefit from it. Welldone for the good job.

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- jeyashri suresh September 6, 2015 At 11:35 am
  
  Yes sure will update soon
  
  Reply
isu September 22, 2015 At 3:05 pm

Its very usefull..thanks Jeyashri 🙂

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Charus cuisine September 24, 2015 At 8:17 am

Hi Jeyashre… very informative post… diet recipes are very simple to follow too..will start diet right away…Thanks again…Keep it up…

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punitha R September 24, 2015 At 8:22 am

It is very useful. .Thank you so much jeyashri

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punitha R September 24, 2015 At 8:22 am

It is very useful. .Thank you so much jeyashri

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UDHAYA KUMAR November 16, 2015 At 2:35 pm

hai madam this is very useful…thank you

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chaitaly mehta December 6, 2015 At 8:06 am

It looks like an amazing diet plan. I live in Mumbai and am a Gujarati but we love South Indian food.
i am going to try your diet plan and we cook a lot of south indian food at home.

Your authentic tamil brahmin recipe booknis sold out and onkynin Tamil, can you not publish in
English too?

Thanks

Regards

Chaitaly Mehta

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Ankita Nakrani December 16, 2015 At 6:45 am

Hey Jeyashri…I am from Gujarat and need a Gujarati diet plan…

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- jeyashri suresh January 2, 2016 At 7:29 am
  
  Will try my best to post it
  
  Reply
Unknown February 11, 2016 At 10:48 am

Hi Jayashree, I follow your blog and an ardent fan of your posts! I live in Abu Dhabi and have always longed for a diet plan with south Indian recipes!!! Finally I got one through you! Thanks. We appreciate all your hard work you have put in here. I have tried many reipes from here and even repost them to my friends and sisters! God Bless you!

Leena Jayakumar

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preethi February 12, 2016 At 12:27 pm

Hi Jayashree,

Am following your blog and a great fan of ur posts.
Could you please me share any diet plan for an increase in weight.

Thanks
Preethi

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preethi February 12, 2016 At 12:29 pm

Hi Jayashree,

I follow your blog and am a great fan of ur posts.
Could you share me any diet plan to increase weight.

Thanks
Preethi

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Unknown February 18, 2016 At 9:12 am

Thanzzzzzzzzzzzz a lot for guiding us with good diet

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Durga Karthik. March 2, 2016 At 2:00 am

Thanks so much.In the first menu do change Oats idli to upuma.

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Parvathi S March 24, 2016 At 6:06 am

How much we can reduce if we follow this and You have mentioned Pongal on week 1 n the morning right.That shld be prepared with Rice? Does Rice add on fat?

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Sakthi May 18, 2016 At 7:18 am

Hello Jayashree,

I am very much worried about my fat reduction. This sight is helpful for my diet. Please suggest more healthy diets to cut my fat. Great JOB you have done. Thank You.

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Sakthi May 18, 2016 At 7:22 am

Hi jayashree,

Thank you so much for this healthy diet plan recipes.

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Jothi lakshmi September 7, 2016 At 5:37 am

sister,
I am from Pondicherry. Excellent diet plan. I am going to follow it.
Now a days most of them are taking medicines as food.
Mostly girls have lot of issues (like irregular periods,hormone imbalance, thyroid, pcos, infertility …)
I am also struggling for the past 10years to get pregnant. can you suggest some more foods that support fertility.

thank you,

Jothi

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lathabalu balu February 26, 2017 At 5:04 pm

your recipe is very informative for us thank you.

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lathabalu balu February 26, 2017 At 5:05 pm

your recipe is very informative. Thank you.

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Dhanalakshmi Sundaram March 19, 2017 At 4:36 am

great effort to put all together. Well done. bless you

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mudiganti priyanka September 13, 2017 At 12:54 am

Amazing diet plan entirely with indian menu..Please keep the work going.. You are doing a great job..

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vinuma vijayaraghavan September 15, 2017 At 8:06 am

Dear Jayashri,

This is amazing….a complete diet plan that too with tasty dishes…will start this.

Thanks a lot…ur recipes are too good…

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mounica December 24, 2019 At 12:05 pm

Thanks for sharing the information, can you share the recipe of broccoli soup?

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- Jeyashris Kitchen December 24, 2019 At 2:07 pm
  
  Most welcome. Please check the link for Broccoli soup
  
  Reply
Girija Belavadi July 19, 2020 At 9:56 pm

Hi. I am a silent appreciator of your work for decades. I would like to suggest as a web developer that if in the above table you make a link to those recipes it would be helpful.

Best Regards.

One who practically uses your website for 3/4 of each week to serve food for the family.

Reply