South Beach Diet –

Indian Vegetarian Meal Plan

Here is your Seven Day Perfect Meal Plan Which

delight you with it’s variations in taste and afford you

some Indian flavors helping you indulge your palette

as you diet

DAY-1BreakfastSprouts salad-add tomato, some chili flakes, crushed garlic, and coriander and toss up a spicy salad. Do not add any boiled potatoes.Drink a glass of skimmed milk yogurt lassi. Add a pinch of mint powder and salt in place of sugar.

Mid dayMunch on a few slices of crispy water chestnuts.

LunchRed lentil dal (masoor daal made with a splattering of garlic and onions in the tempering).A bowlful of salad made with leeks, cucumber and lemon juice and some spicy chart masala.While you may miss your chapattis the best way to substitute that is with some low fat roasted khakhras and with pulses.

Evening snackA roasted papad or two with some tomato slices on top is a great snack.

DinnerA bowl of mixed salad with cucumber and lettuce.A bowl of any daal tempered with asafetida. Add to that 2 theplas made with moong daal. ( You would have to make an effort to use no oil while preparing the theplas so it’s not such a bad idea to use non stick pans for this and bake

them instead.

DAY-2

BreakfastDhoklas are made with gram flour and can be had but without the added sugar, so use a pinch of soda bicarb and get h desired fluffiness and do not add any fatty yogurt.You may have half a cucumber with it.

Mid morningAlmonds and some pistachios.

LunchA mix of tofu and broccoli in a salad with a nice spicy vinegar dressing and chili flakes.A few roasted papads.A bowl of arhar or toor daal tempered with curry leaves.

EveningA few cucumber slices.

DinnerA large bowl of bean sprouts, mixed with leftover tofu salad and tempered with green chilies and curry leaves.A bowl of boiled kidney beans made into a spicy mix with some garam masala powder, onions and lemon juice.

DAY-3BreakfastA glass of butter milk spiced with curry leaves and mustard seeds. A single khakhara and two large slices of cucumber with some minty chutney.

Mid morningTen pistachios and ten almonds.

LunchPapad roll with filling of cucumber, green chilies and mint finely chopped and rolled into papads. One bowl of moong daal.A bowl of yogurt spiced with minty chutney.

EveningA large glass of butter milk

DinnerA large bowl of chick pea salad made with shallots, chick peas and toss in some zucchinis for effect. Grill it with some chili peppers and garlic, and then calm the fire on your tongue with a cup of yoghurt made with some natural mint flavoring.

DAY- 4Breakfast

Two moong daal chillas with coriander chutney.

Mid morning snack.

roasted soy nuts salted and peppered.

Lunch

Delicious rajma (kidney beans) med in thick tomato gravy spiced with garam masala.

A bowl of low fat yoghurt.

A chapatti made from gram flour.

Evening snack

A bowl of diced cucumber and corn in made into a tasty bhel.

Dinner

A bowl of lentil soup and two to three theplas.

Mixed veg salad.

DAY- 5Breakfast

A spicy omlette made with gram powder and sprouts; add on chilies, coriander, onions and tomatoes.

A cup of butter milk.

Mid morning

Feast on pistachios and almonds.

Lunch

Dosas made form urad daal and moong daal mix.

Chutney made with red chili, garlic and peanuts.

Evening

A cup of buttermilk and two roasted papads.

Dinner

Grilled corn, brinjals, carrots and paprika with tofu in the oven-sprinkle herbs of your choice.

A cup of flavored low fat yogurt.

DAY- 6Breakfast

Two pieces of dhokla and green chutney.

A large chunk of water melon.

Mid morning

Soy nuts roasted and some quenching chilled butter milk.

Lunch

Soya nuggets cooked in a gravy made with onions , tomatoes and spices.

Two large chillas made with moong daal.

Half cup yogurt (low fat)

Evening

A roasted papad and butter milk.

Dinner

Tofu tossed in salad with green string beans, carrots and some peas and with low fat mayonnaise and garlic dressing.

A kidney bean dry preparation made with coconut milk, lemon juice and spices.

DAY- 7Breakfast

2 chillas made with moong daal and with filling of tomatoes, onions and bell peppers.

Peanut chutney.

Mid morning

Almonds and pistachios.

Lunch

Roasted Zucchini salad made with spicy mayo topping.

A cup of minty yogurt

A left over chilla, if you feel like it.

Evening

A cup of boiled corn with spicy masala.

Dinner

A bowl of soup with spinach, onions, tomatoes and ginger.

A tofu and capsicum, stir fry with a dressing of mayo, garlic and chili.

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