May 2026 Onwards Plan

• Breakfast: 1 glass of milk with almonds + 2 boiled eggs.
• Lunch: 2 fruits
• Dinner: Salan/rice, Raita Salaad
• Snack: Lemon Water, Green Tea
• Stevia only 3 tbspn a day

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Post Ramadan 2026 Plan

• Low fat low carb
• Paratha, Rice once a week
• Breakfast: 2 Kababs/2 Eggs, Milk, Badam, Supps
• Snack: Lemon Water, Green Tea
• Dinner: Salan, 1 measuring cup of fruit (Optional), yogurt (Optional), salad, yakhni (Optional)
• Stevia once a week

Ramadan OMAD

• Suhoor: Green Tea + Lemon Water (No Stevia)
• Evening: Water, Unsweetened Cream Cardamom Coffee, Turkish Raita, Makhni Chapli Kabab, 5 Badam, 2 Boiled Eggs, Lettuce 🥬

Ramadan Plan

• Low fat low carb
• Paratha, Rice and Chaye once a week
• Breakfast: 2 Kababs, 2 Eggs, Chicken, Dalia, Coffee, Lassi
• Iftar: Chicken, 1 measuring cup of fruit, yogurt, green tea

Dry Fasting Meal

• Meal: 250g Beef + 3 Eggs + 10 Almonds + Yakhni
• Supps: 1L Salt Water + Urocit-K/Mag/VitD (Electrolytes/Kidney Support).
• Optional: 1 bowl Greek Yogurt nosweet, Non sweet Cream Coffee, 2 cups Cabbage (Probiotics/Fiber).
• Rule: 1 stevia per day

Current Keto OMAD

• Beef Bone Broth 500ml with 2 eggs, green onions, adrak, lehsun, dhania, pink salt, kali mirch, daar cheeni, elaichi, sirka
• Badam
• Raita with mooli, piaz, salad patta, kheera, shimla mirch
• Lemo pink salt pani (temp; green tea/coffee)
• Urocit K, Magnesium Glycanate, SunnyD

Current OMAD Plan (Changed )

• The OMAD Meal: 250g meat in 1 tbsp. mustard oil, 2 boiled eggs, 250g salad, 10 almonds, 1 yogurt bowl, within a strict 1-hour window. (If carbs then add 1 roti/rice and 1 fruit)
• The 23-Hour Fast: Drink only water, plain green tea, Ispaghol water or Chia seeds water, outside your meal window to keep insulin low and activate fat-burning.
• The Exercise: Play badminton (ideally before your meal) to burn maximum fat and preserve muscle, replacing the 30-minute walk on game days.

Post OMAD Plan

• Goal: Weight loss, energy boost, and general health.
• Exercise: Minimum 30 minutes of walking daily.
• Hydration: Drink 8–10 glasses of water daily.
• Allowed Drinks in fast: Water, black coffee, green

Eating Window (6 Hours)

Meal 1: Breakfast (Start of Eating Window)

Choose one of the following options:

• Bran Bread & Eggs: 2 slices of bran bread + 2 eggs (cooked in 1-2 tsp olive oil) + plenty of vegetables.
• Shami Kababs: 2 air-fried chicken shami kababs (preferably homemade).
• Keema & Roti: ½ cup chicken keema + ½ regular roti (mixed wheat/jowar flour preferred).
• Besan Chilla: Pancake made with 4 tbsp gram flour (besan), 1 egg, vegetables (no potatoes) + ½ cup low-fat yogurt.
• Porridge: 4 tbsp oats/barley cooked in water + 1 cup milk + 1 tsp jaggery + nuts/lotus seeds OR 1 apple/peach.
• Paratha Option: Small paratha (60g dough) with 1-2 tsp desi ghee/olive oil + 1 egg + vegetables OR 4-5 tbsp curry (avoid potato/lentil curry).
• Tea Note: Drink tea 15–20 mins after breakfast. Limit milk quantity; use sweetener if needed.

Snack (Mid-Window)

• Timing: Around 3:00 PM (or halfway through your window).
• Portion: 1 measuring cup of fruit.
• Avoid: Bananas, mangoes, and grapes.

Meal 2: Dinner (End of Eating Window)

Choose one of the following options:

• Curry & Roti/Rice: 1 measuring cup curry (meat/chicken/veg, no lentils/potatoes) + Small roti (7-inch/CD size) OR 10 tbsp rice + Salad.
• Dal (Lentils) Option: 1 cup cooked dal (light tempering/tarka) + Unlimited raw vegetable salad (No roti or rice allowed with this option).
• BBQ/Tikka: 200g BBQ or Tikka pieces + ½ roti + Unlimited salad.
• Pasta: A specific weight-loss pasta recipe (as per her guide).
• Dessert: You may have 2–3 tbsp of dessert immediately after dinner.

Night Routine (Before Bed)

• Timing: Around 8:00 PM (during fasting state).
• Supplement: 1 tbsp Psyllium Husk (Ispaghol) mixed in a glass of water.
• Follow up: Green tea or black coffee is allowed until sleep.

General Plan for Health

Keep above plan and:

• Increase Portion Sizes: Stop eating "diet" portions (like CD-sized roti); switch to standard homemade sizes (e.g., 80g roti) to prevent metabolism slowdown.
• Add Healthy Fats: Reintroduce moderate amounts of olive oil, desi ghee, and nuts to support your hormones, skin, and brain health.
• Relax Food Restrictions: Occasionally enjoy previously limited foods like bananas, mangoes, or Dal-Chawal to ensure nutrient variety and satisfaction.
• Prioritize Protein: Include a solid protein source (meat, eggs, yogurt) in every meal to prevent muscle loss, which can happen with long-term fasting.