PERSONAL MEAL PLANNER

Use Our Meal Planner to get a personalized Diet Plans for Weight Loss, Weight Gain or Simply for Healthy Meal Ideas !

INDIAN

CONTINENTAL

INDIAN

CALORIE TARGET : 1700

DIET PLAN : FLEXIBLE EASY INDIAN WEIGHT LOSS

WEEK – 3

BREAKFAST ( OPTION 4 of 10 )

Spicy Gram Flour Pancakes ( Besan Chilla )

LUNCH ( OPTION 4 of 10 )

Methi Spinach Paratha

DINNER ( OPTION 6 of 10 )

Poha

SNACK 1 ( OPTION 3 of 10 )

Oats and Cauliflower Tikki

SNACK 2 ( OPTION 8 of 10 )

100 gms of any seasonal fruit

CONTINENTAL

CALORIE TARGET : 1600

DIET PLAN : FLEXIBLE EASY CONTINENTAL WEIGHT LOSS WITH INDIAN INGREDIENTS

WEEK – 1

BREAKFAST ( OPTION 1 of 10 )

Greek Yogurt with Fresh Fruit

LUNCH ( OPTION 3 of 10 )

Simple Chickpea and Feta Salad

DINNER ( OPTION 2 of 10 )

Tofu with Sweet Potato Wedges and Salad

SNACK 1 ( OPTION 8 of 10 )

Cinnamon Banana Slices

SNACK 2 ( OPTION 9 of 10 )

Boiled Eggs

WORDS OF WISDOM

The best time to eat breakfast, lunch and dinner varies for everyone. But based on your ability to plan healthy nutrient dense meals, your schedule should ideally be close to what follows

• BREAKFAST

Consider breaking the fast overnight by giving your brain and body the energy it needs to function before beginning any daily tasks, perhaps this would be 45 minutes after waking up. Otherwise, you will be ravenous and will be more likely to overeat. Remember ! If you skip breakfast, you will likely eat up to 500 calories extra during the course of the day.

Ideal time: 7-8am Do not have it later than 10am

LUNCH

Lunch is ideal about 3 to 4 hours after breakfast to maintain steady blood glucose and keep hunger manageable.

Ideal time: 12:30 – 2:30 pm. Don’t have it later than 4pm

DINNER

Dinner is best to be consumed again 3 to 4 hours after lunch and 3 hours before going to bed to promote optimal sleep and efficient use of calories.

Ideal time: 7-9.30pm Don’t have it later than 10pm

If you are trying to lose weight then its better to have midmeals between your meals but for timings, let your body tell you when you are hungry

But ideally you should take mid-morning snack between 10-11.30am and evening snack 4-5.30pm (depends on your breakfast, lunch and dinner time)

A good rule is to not eat after 8 pm, however, for the late riser who goes to bed late, it is okay to eat after 8 pm as long as you stop eating three hours before bedtime.

FLEXIBLE DIETING

Flexible dieting is the ideal diet plan for anyone who is starting out and is intent on losing weight. Unlike other diets, this can be modeled according to people’s preferences and their lifestyle. Flexible diets follow the basic rule of keeping the calorie intake in check. Thus, in such a diet the calorie intake of the three macronutrients – Carbohydrates, Protien and Fat – alone is regulated. One gram of Carbohydrates is estimated to carry four calories while Fat has nine calories.

As long as the daily calorie target is met, any kind of food can be eaten to suit one’s personal preference without any specific guidelines.

The personal target calculation for calorie requirement and macro ratios for flexible diet is based on:

1. Daily energy expenditure based on weight, height, age and physical activity level

2. Personal goal (lose weight, gain weight, maintain weight)

However, it is important that an overall healthy, balanced diet is followed; one that incorporates lots of nutrient dense foods, occasionally incorporating less than healthy foods whilst still meeting with the diet target. While, other forms of diet particularly those based around strict calorie reduction and food group elimination, are often only a ‘quick fix’, Flexible dieting approach is a lifestyle approach to eating and nutrition.

Flexible dieting promotes moderation and inclusion of food variety, with occasional indulgence which gives leeway for dieters. Let us take a look at the pros and cons of such a diet:

THE BENEFITS

• It’s flexible! Research has demonstrated that individuals who are too rigid in their approach to dieting are actually less successful in the long run than those who adopt a more flexible attitude.

• Easier to stick to because it allows individuals to mostly eat the foods they like.

• Less stress in social situations.

• Suitable for anyone to follow, even those with allergies or following a vegetarian or vegan diet.

• Your Ayurveda Dosha profile is also taken into consideration while the chart and recipies are created for you.

CONS

• Having too much flexibility may cause dieters to go off the rails.

• Some might focus too much on the macros, forgetting the importance of micronutrients (vitamins and minerals) intake, essential in a healthy diet.

• If not planned in advance, poor food decisions are possible just to meet macros e.g. drinking 3 protein shakes at the end of the day just to meet the protein target.

IS IT FOR ME ?

Flexible dieting is ideal for anyone who struggles with discipline. It can be the perfect approach to achieve any goal, whether to lose weight, gain weight or build muscle. However, flexible dieting might not work for those who need more structure or prefer adhering to a strict diet. Also, this may not be the best diet for those looking for rapid weight loss.

It is important to note that the form of Flexible Dieting used on Our Personalised Meal Plan is different from other “Flexible Dieting” approaches you see elsewhere (such as ‘If It Fits Your Macros- IIFYM’) as we allow the diet to be even more flexible in terms of macronutrient targets although of course the same basic concepts apply and is in line with your ayurveda mind-body-type aka DOSHA.