Shruti's Five-Week Plan
Start with consistent meals and measured portions. The working aim over five weeks is about 1–2 kg down from a comparable morning-weight baseline while monitoring waist, energy and strength. This is a review target, not a guaranteed result.
Choose one option from each of four meal categories and one way to use the daily 250 ml low-fat milk. Review the response after 14 days.
- Select one breakfast, lunch, snack, dinner and daily milk option.
- Include every listed side and measure all cooking oil.
- Use the chosen options on training and rest days at the same portions initially.
- Record 3–4 morning weights per week and waist once weekly.
- Review weight averages, waist, hunger and training after 14 days with Dr. K.
One framework, all five weeks
Swap freely within each meal category. The three milk choices are different ways of serving the same 250 ml allowance.
Meal Plan
Choose an option in each category to see your estimate.
The full daily estimate includes all four selected meals and the fixed 250 ml milk. Recipe values depend on the actual labels and cooking method.
Eating Out
Choose a meal you can describe clearly, then return to your usual meal structure.
- Grilled tofu or high-protein paneer with vegetables and one measured rice or roti serving.
- Rajma or lentils, a measured rice serving and plain high-protein yoghurt if available.
- Vegetarian sushi with edamame. Check sauces and the actual portion.
- A simple egg dish with toast or rice on an egg-permitted day.
After a social meal
Eat your next planned meal normally. Do not compensate by fasting or adding painful exercise. Alcohol is best avoided during this five-week phase.
Guidelines
- Flours, split moong and dry soya are weighed before cooking. Rajma and lentils are cooked and drained weights. D3 rice is 25 g dry, while other rice portions are cooked weights.
- The oil listed in each option is the entire allowance for that meal. Include gravy oil, onion and tomato within the stated vegetable weights.
- Start around 2 litres of fluids daily, adjusted for heat, sweat, thirst and any medical advice. Do not force fluids if a limit was given.
- Milk and yoghurt values are based on low-fat milk and high-protein yoghurt. Check the actual label when changing brands.
- Keep salty packaged snacks, pickles, papad and sauces limited while monitoring blood pressure. Do not alter BP medicines or use potassium salt substitutes without clinician advice.
- Introduce the higher-fibre pulses and soy gradually if bloating occurs.
- Continue resistance training within current doctor or physio restrictions. Use only comfortable walking or cycling if permitted. There is no mandatory step target.
- If vomiting, diarrhoea or dehydration develops, pause the deficit plan and seek medical assessment if symptoms persist or fluids cannot be retained.
At day 14, compare morning-weight averages and waist. Review appetite, digestion, menstrual timing and training before changing food. A continued drop above 0.5 kg per week after week one, or worsening energy, warrants an earlier review. A repeat BCA needs similar timing and measurement conditions.