7 day meal plan

• Suggested …

  • 7-Day Metabolic Plan: Weight Loss & Gut Health

    • Daily Non-Negotiables habit

      • Morning: Water + Lime + 1 tsp Chia Seeds
      • Breakfast: Greek Yogurt or Kefir (Fermented Food)
      • Snack: Handful of raw mixed nuts/seeds
      • Target: 30+ unique plant types per week
      • Window: 14:10 or 16:8 Time-Restricted Eating

    • Weekly Schedule

      • Monday

        • Breakfast: High-Protein Kefir Smoothie (Kefir, berries, hemp seeds, ginger)
        • Lunch: Savory Moong Dal Cheela with carrot/coriander topping + coconut chutney
        • Dinner: Prawn/Tofu & Bok Choy Stir-fry (Bell peppers, mushrooms, sesame oil)
          • Optional: 1/2 cup cooled/reheated brown rice (eat last)

      • Tuesday

        • Breakfast: Greek Yogurt + 1/2 cubed apple + cinnamon + walnuts
        • Lunch: Spiced Chickpea (Chhole) Salad (Cucumber, tomato, onion, chili)
        • Dinner: Bengali Fish Curry (Cod/Haddock, mustard oil, fenugreek)
          • Note: Serve with a large side of steamed spinach (Saag). No grains.

      • Wednesday

        • Breakfast: Two-Egg Masala Omelet (Onion, tomato, chili) + 1/2 Avocado
        • Lunch: Tofu & Vegetable Black Bean Stir-fry (Broccoli, baby corn, chestnuts)
          • Optional: 1 cup steamed quinoa (eat last)
        • Dinner: Tadka Dal (Mixed lentils: masoor/toor) with cumin & garlic ghee
          • Note: Use raw veggies (carrots/cucumber) for dipping. No bread.

      • Thursday

        • Breakfast: Plain Kefir + pecans + 1 kiwi
        • Lunch: Leftover Tadka Dal + Mixed Sprouts Salad
        • Dinner: Thai Green Curry (Seafood or Tofu) + bamboo shoots, peas, Thai basil
          • Optional: 1/2 cup millets (eat last)

      • Friday

        • Breakfast: Savory Steel-cut Oats Upma (Turmeric, mustard seeds, peas, carrots, peanuts)
        • Lunch: Paneer Bhurji with heavy bell peppers and onions
          • Optional: 1 small whole-wheat roti (eat last)
        • Dinner: Fish or Lentil Tacos on Lettuce Wraps + avocado & cilantro
          • Note: No tortillas/bread.

      • Saturday

        • Breakfast: Greek Yogurt + mashed banana + cacao nibs + flax seeds
        • Lunch: Grilled Salmon/Mackerel + roasted root vegetables (Carrot, parsnip, turmeric)
        • Dinner: Vegetable Kofta in tomato gravy (Grated veg & chickpea flour)
          • Optional: 1/2 cup cooled/reheated brown rice (eat last)

      • Sunday

        • Breakfast: Mini Dosa + Vegetable Sambar
        • Lunch: Egg Drop Soup (Chicken/Tofu, spring onions, mushrooms)
        • Dinner: Mega Plant Diversity Salad (7+ plant types) + 1 hard-boiled egg or tuna
    • Note on Dinner to Dinner 24 hour fast: When using these meals to start a 24-hour fast, you can increase the protein and healthy fat portion by about 20% (e.g., an extra piece of fish or half an avocado) to ensure you have sustained energy. When breaking the fast, keep the portion size standard as listed to avoid overwhelming your digestive system.