CHEAT DAY (Well, kind of)
Please note that if you’ve for some reason already had your cheat meal before today, you can adjust that day’s meal and prepare it today.
Go for a leisure 45 minutes’ walk or if you’re playing some of sports or swimming, continue with the same.
1st Meal
Time: As soon as you get up and brush your teeth
Green tea + 2 almonds + 2 walnuts + 1 fig + 1 date
Kcal: Not more than 75 (plain green tea)
PS: You may add honey and lemon if you don’t like green tea by itself (about 50 extra calories)
Breakfast
Time: Once you get ready
Option 1: 2 to 3 Idlis (Oil-free) and Sambhar (Oil-free) avoid chutney
Kcal: varies
Option 2: 1 bowl whole grain cereals with 150ml skim milk (optional whey protein)
Kcal: 150 to 250
Option 3: Masala Omelette (made from 1 whole egg and 2 egg whites and cooking spray or 1/2tsp oil) with 1 Atta Bread Toast (no butter)
Kcal: About 200 to 250
Pre-lunch
Time: around 11am
1 glass Buttermilk (from skimmed yogurt)
Kcal: About 50
Lunch
Time: 12:30 to 1:30
A bowl of salad (your choice of fresh raw vegetables)
1 Mango
2 to 3 chapattis
Choice of your vegetable and Dal (a maximum of 1 tsp rice bran oil total)
Optional: 2 boiled egg whites
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30
A bowl of sprouts/pulses
Kcal: Around 100
Pre-dinner
1 glass Green tea
Dinner
Time: your usual dinner time/not later than 8:30
Your choice of healthy dinner. We know it’s Sunday and you are craving for your favourite dish. However, ensure that you don’t end up eating a lot of fats. Go for something that is lighter than usual and has very less fat and sugar.
If you’ve already had something on any other day, you can prepare that day’s meal today. You can’t get 2 cheat days when you want to lose fat.