IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3
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IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3
Heya,
Celebrations are over and I feel great posting a diet chart as we have been splurging and now it is time to tighten the belt. Since no one likes to gain weight post celebrations, here I am with—-
IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3
This week is going to be strict but you can tweak the plan as per your convenience.
Some tips –
1. Increase antioxidants this week. This would ensure that your metabolism is great and fat burning too.
2. No roti/rice during dinner this week. Have any egg dish or any protein-rich meal. Avoid carbs in dinner as much as possible. You may choose any protein recipe from here.
4. No cheat meal this week.
Let’s begin –
IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3
IWB Challenge Week 3 Day 1
| 7:30 AM | Half lemon in 1 glass luke warm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | Half cup muesli + 1 bowl skimmed milk |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 2 Marie Biscuits |
| 6:00 PM | Fruit Salad( you can also have any 1 fruit) |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 2
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 small plate Poha with lots of veggies |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Pear |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 piece dhokla |
| 6:00 PM | Sprouts |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Moong Daal Khichdi + 1 cup veggies + 1 cup curd |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 3
| 7:30 AM | Half lemon in 1 glass luke warm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 small plate sooji upma |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Orange |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup boiled black Chana |
| 6:00 PM | Steamed/Boiled Corn |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Cabbage and egg, recipe here. 1 cup curd or buttermilk |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 4
| Thursday | |
| 7:30 AM | Half lemon in 1 glass luke warm water + 4 figs + 2 prunes |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 2 idlis + sambhar |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Strawberries – 5 |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 piece dhokla |
| 6:00 PM | Fruit chaat/platter |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 5
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 Ragi dosa with peanut chutney/sambhar |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup boiled black chanaa |
| 6:00 PM | Steamed/Boiled Corn salad |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Moong Daal Khichdi + 1 cup veggies + 1 cup curd |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 6
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 brown bread sandwich with paneer/cheese filling |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Orange |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup bhel |
| 6:00 PM | Fruit Salad( you can also have any 1 fruit) |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Cabbage and egg, recipe here. 1 cup curd or buttermilk |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 3 Day 7
| 7:30 AM | Half lemon in 1 glass luke warm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 2 Besan Chillas |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 2 Marie Biscuits |
| 6:00 PM | Sprouts |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home-made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
Take Care !
You may also like reading –
- Surya Namaskar For Weight Loss
- IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1
- IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 12,13 and 14
- IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 and Day 11
- Exercise Precautions For Beginners
- IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9
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