7- Day Weight Loss Diet From Kitchen of Punita Shah
*Exercise daily for 1 hour, no snacking in between, Portion control for lunch and dinner.
Day 1:
12 pm: Green Juice, No limit
Recipe: Spinach- 1cup, Celery- 4 stalks, Opo squash(dudhi)- 4” piece, Green grapes- about 25, Cucumber (Not Persian)- 4” piece, Holy basil- ½ cup, Mint- 2 cups, Cilantro- 2 cups, Curry Leaves- ½ cup, Indian Gooseberry (Amla)- 1 cup (if whole 4-5 pieces), Ginger- 3” piece, Lemon or Lime – 1. In Vitamix add 2 cups of ice water and grind all the ingredients along with ½ tsp cumin seeds and pinch of black pepper and Himalayan salt(optional). You can add 1-2 dates or ½ tsp of desi jaggery for sweetness if desired. Filter to make around 4 cups of green juice.
1:30 pm: Fruit Plate, 1 cup of five different fruits. Garnish with soaked nuts/ cardamom powder (As per your taste)
2:00 pm: Warm chia seed water. Soak 1 tsp chia seeds at least for an hour and in warm water add the soaked chia seeds and add1 tsp of apple cider vinegar or ½ lemon juice for taste.
2:30-3:00 pm: Lunch. Fresh Salad 1 cup- 11/2 cup
For salad- Lettuce, all greens in spring mix (readymade salad), finely diced tomatoes, celery, three color capsicum, walnuts, sunflowers seeds, pumpkin seeds, flax seeds, cranberry, boiled chickpeas or rajma and ½ avocado.
For dressing- homemade dressing (lemon juice, black pepper, salt, olive oil)
3:30 pm-4:00 pm – Kadho (Herbal Tea) – 1 cup
In 4 cups of water add black pepper,1/2-inch ginger, ½ tsp cinnamon powder, ½ tsp cumin seed powder, ½ inch carom(ajwain) seeds, ½ tsp turmeric, ½ inch desi jaggery or 1 tsp jaggery powder,15-20 fresh mint leaves (add at the end of boiling). Boil the water till it reduces to 2 cups. Filter and add lemon juice before consuming.
4:30 pm- Energy Ball – 1 count
Recipe: Almonds -21/2 cups, Walnut- 2 cups, Cranberry- 1 cup, Goji berry - ½ cup. Dates: About 30 pcs presoaked in water for at least 30 minutes.
Coarsely grind the dry ingredients in food processor along with ginger powder- 2 tsp, cardamom powder(elaichi)- 1 tsp. Add the dates and form round balls and store for couple of weeks.
5:30-6:00 pm- Dinner – Millet Dosa and Asparagus Soup
Soup: 1 bunch of Asparagus, 4 green spring onion (use more white part), 10 peeled almonds(presoaked), 1 dark kale leaf, 1 tomato, 1 veg bullion (available at Sprouts)
In olive oil, add cumin seeds and sauté asparagus, onion, tomatoes. In Vitamix, grind the mixture with some water. Boil this soup and serve with cilantro, basil, lemon juice and black pepper as garnish.
Millet Dosa: Soak 1 cup Foxtail millet (Sridhanya), ¼ cup udad dal. Wash and soak for at least 6 hours along with few (7pcs) of fenugreek seeds(methi). Grind it to make a batter and let it ferment for 10 hours in steady room temperature. Add salt to the batter and make dosa. This dosa can be eaten with moong dal sambhar and coconut chutney.
Note: Limit 1 dosa for this weight loss program.
7:00 pm. Kadho – Drink the remainder 1 cup of herbal tea for the night.
Note: If you are very hungry in between you can eat a few pieces of apple/celery (or your choice of fruit/veggie) with the chutney recipe below.
Chutney: 1 bunch cilantro, 20 pcs raw peanuts, baby spinach 4-5 leaves, green capsicum- 1, green apple- 1, date -1, cumin seeds, 1 green chili, salt & 1/2 lemon juice. Grind all the above to fine paste and store in refrigerator.
Day 2:
Follow the same routine as Day 1 and dinner suggestion: Tostada.
Recipe: Boil presoaked Pinto beans-1 cup, black beans-3 tbsp. In olive oil add 2-3 grated garlic, red chili powder and the beans with salt as per your taste. For the Tostada topping add finely chopped ½ lettuce, 2 small cucumber, ½ cup baby spinach, 3-4 strings of spring onion, ½ cup red bell pepper with green sauce and red sauce. For the Tostada, you can buy either corn tostada or buy almond tortilla from Costco and lightly toast it in griddle (slow flame) to make it crisp like Khakhra.
Green sauce: Green tomatillo (5), green chili, lemon juice (very little), salt, 3-4 garlic cloves, 1 bunch cilantro, ½ avocado. Grind it in Vitamix to make green sauce.
Red sauce: Tomatoes-3-4, Red bell pepper-1, cumin seeds, garlic- 3cloves, green chilies, red chili powder, 1 date. Grind it in Vitamix the add finely chopped onion and cilantro to make salsa type red sauce.
Day 3:
Follow the same routine as Day 1 with lunch and dinner suggestion.
Lunch: Oatmeal Smoothie.
Soak ½ cup rolled oats in 8 oz water for at least 20 minutes. Grind presoaked peeled almonds(15-20pcs) along with water to make almond milk, add 2 spoons of walnuts, oats, 1 tsp flax seed powder, ½ tsp chia seeds, ½ ripe banana, 1 date, cardamom/cinnamon powder(optional), and grind with couple of ice cubes. Drink a glass approx. 12 oz. size.
Dinner: Broccoli soup and Burrito from Dosa Batter.
Lightly sauté ½ cup finely chopped onion, 1 cup broccoli with 1 tsp cumin seeds. Once sautéed, add ½ veg bullion, water, and presoaked peeled almonds (5) and cook in pressure cooker for 5 minutes. Then grind everything in Vitamix. No salt is needed. Add a pinch of nutmeg to the soup and garnish with black pepper and pumpkin seeds.
Burrito: Make a thin crispy dosa from the leftover millet dosa batter. Top it with finely chopped ¼ cup red bell pepper, ¼ cup cucumber, ¼ cup lettuce, 1 tbsp cilantro, ¼ cup cabbage, 1/2 tbsp of red sauce and green sauce. Enjoy burridosa.
Day 4:
Follow the same routine as Day 1 with lunch and dinner suggestion.
Lunch: Berry Smoothie. In Vitamix, add your favorite berries like strawberry, blueberry, raspberry with one date as sweetener. Drink a glass about 12 oz size.
Dinner: Millet Porridge.
Soak 1 cup millet, 2-3 tbsp masoor dal, 2-3 tbsp moong dal, 1 tbsp channa dal for 6 hours. Sauté some vegetables in ½ tbsp ghee with jeera, whole red chili, hing and curry leaves, turmeric, ginger, and garlic. The vegetables that can be included are chopped ½ cup onion (add first till it is soft) and then add, ¼ cup cut green bean, ¼ cup carrot, ½ cup broccoli,1/2 cup baby spinach. Add the soaked millets with pulses and enough water. This mixture can be cooked in Instant Pot or regular cooker. Once cooked garnish with colorful bell peppers and cilantro.
Day 5:
NO lunch, only green juice. Dinner: Any salad of your choice.
Day 6:
NO lunch or dinner. Only green juice and one fruit juice (12 oz)
Day 7:
Same routine as Day 1 with any salad as lunch and suggestion for dinner is
Steel cut oatmeal Porridge
Recipe: Soak 1 cup steel cut oat for 3 hours. In a pan, add 1 tsp olive oil, ¼ tsp cumin seeds, curry leaves, one green chili, t tsp ginger paste, hing. Add water and once the water boils, add the soaked oats, with ½ tsp flax seed meal or powder. Once it is cooked, add about 5 tbsp of cashew yogurt, and stir well to make it like runny porridge (soup type). Garnish with ¼ cup chopped red pepper, ¼ cup chopped tomatoes and cilantro.
Note: You can use any type of millets from Sridhanya- Barnyard, Kodo, Proso, Foxtail, Little Millet. Wishing all healthy weight loss diet week.
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