CLEAN UP: IT'S NOT JUST FOR YOUR ROOM!

Please do not follow this meal plan without consulting your doctor, if you have any medical conditions, chronic illnesses, allergies, are pregnant, or recovering from a major medical event.

I'm not a dietician, so please use these guidelines at your own will. I cannot be responsible for any undesirable side effects or reactions to my suggestions below.

A number of people have asked me to give them dietary guidelines or a kick-starter daily meal plan that incorporates the Indian diet. So this is a sample meal plan for the day generally based on how I have been eating for years, but tailored to those who enjoy Indian meals on a regular basis.

NOTES:

• Following these guidelines may leave you feeling hungry or unsatisfied for the first 3 days or so, but that is just your body adjusting to lighter foods.
• Also be prepared for a change in your taste buds. You will notice that you enjoy fresher, lightly cooked foods much more than heavy, "cooked to death for hours" type of foods.
• You likely will not be starving at the end of the day with these meal ideas. Suggested quantities are the maximum allowed. You can certainly reduce quantities as needed.  
• At any point if you get really really hungry, have a snack of fruit or vegetables. No grains or nuts as snacks other than what I have noted below.
• No boxed cereals of any kind, no matter how healthy they claim to be.
• No dairy products after 6 PM.
• No meat, no fried food, no greasy restaurant stuff. 
• No commercially made desserts, cakes, pies, or other sweets.
• Homemade sweets, ice cream, and desserts count as a cheat snack (see below).
• Optional: Allow yourself 1 cheat meal and 1 cheat snack per week, not on the same day, not on the day you have eggs for breakfast (see below).

Breakfast (pick 1):

• smoothie, however large you want, blended with 1/4 cup rolled oats, and 20-23 raw almonds soaked overnight. (I'd recommend having no more than 500 ml. smoothie in 2 hrs.) After that you can have another smoothie (no oats and almonds this time) or a bowl of fruits.
• 3/4 - 1 cup rolled oats (not instant), soaked overnight in milk or 50-50 water-fresh orange juice, just enough quantity to submerge the oats, around 1 - 1-1/4 cup total. Add 20-23 raw almonds soaked overnight (chopped or whole), and 1 banana, apple, mango, whatever is in season, or 1 cup berries. Or 1 cup mixed fresh fruits.
• 2 eggs any style: omelette, poached, scrambled, baked, frittata. With 2 slices whole grain bread or 2 regular rotis or 1 potato (or sweet potato), cubed and roasted with spices and 1 tsp. oil. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others.
• eggs baked in avocado. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others. Or 1 - 2 cups fresh fruits.
• 1 egg any style: omelette, poached, scrambled, baked, frittata. With 1/2 avocado, 2 slices whole grain bread or 2 regular rotis or 1 potato (or sweet potato), cubed and roasted with spices and 1 tsp. oil. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others.

Lunch:

• normal vegetarian lunch, without fried food.
• 2 rotis with 1 tsp. ghee on each, 2 more dry if you're super hungry. 1 cup of cooked rice, max. With lunch: a medium bowl of any sort of salad/kachumber, dressed with any non-oil ingredients... lemon, salt, chile powder, other spices you want. Max 1 roasted papad and 1 tsp. achaar. Any amount of oil-free chutney is ok.

Dinner:

• salad - all raw or with roasted vegetables, however much you want. No more than 1 tbsp olive oil total or 2 tbsp. home-made salad dressing or 2 tbsp. salad toppers (see below). All greens and vegetables are ok. No potatoes, nuts, grains, dairy products at dinner (and anytime after 6 PM).
• salad toppers: herb dressing, celery lemon tahini dressing, 2 tbsp. home-made hummus, any other dairy-free home-made dressing or dip you want
• soup - all vegetables are ok to have. Made with max 1 tbsp. oil for a 4 serving pot of soup.

Snacks before 6 PM (pick 1 at any time you snack):

• 1 cup plain yogurt (full fat or made with 2% milk, not fat-free), with salt or any spices you want.
• 2 slices whole grain bread or 6-8 whole grain crackers with pesto, chutney, dip, or 1 tbsp. nut butter
• smoothie (no nuts)

Snacks after 6 PM/after dinner (pick 1 at any time you snack):

*No potatoes, nuts, grains, dairy products at dinner (and anytime after 6 PM)*

• vegetables
• fruits
• smoothie (no nuts)
• 2 cucumbers or tomatoes with salt and pepper
• 1 - 2 cups warm soup

Alcohol (pick 1 per day max):
*No mixed drinks.*

*You can't double up one day because you didn't drink anything the previous day.*

• 1 glass of wine
• 1 Scotch
• 1 regular martini - not flavoured with fruits, juice, etc.