Complete & Self-Contained Nutrition Plan
| Day | Post-Fast Meal (1–2 PM) | Fruit / Flavonoid Slot | Snack + Tea (5–6 PM) | Dinner (7 PM) | Built-In Daily Mechanisms |
|---|---|---|---|---|---|
| MON | Veg omelette (2 eggs) — onion, tomato, spinach, garlic + millet roti | Tomato (or papaya in Week 2 & 4) | Nuts (walnut/almond/pistachio) + green/black tea | Chole (tomato, garlic, olive oil) + jowar roti + cucumber/onion salad | Garlic, olive oil, beans, nuts, tea, flavonoids, lycopene |
| TUE | Moong dal chilla (garlic, cumin) | Guava (or papaya in Week 2 & 4) | Roasted chana + tea | Fish: salmon / sardines / tilapia (per week focus) + broccoli/zucchini + lentil soup (garlic) | Omega-3s, phytosterols, catechins |
| WED | Sprouted moong salad (tomato, onion, lemon, olive oil) + egg *omit egg in plant-forward & deload weeks | Tomato | Brazil nut + tea | Chicken tikka + spinach sabzi + sweet potato *omit in plant-forward & deload weeks | Endothelium support, insulin sensitivity |
| THU | Steel-cut oats (olive oil, turmeric, kale, carrots) | Blueberries | Nuts + 85% dark chocolate | Masoor dal (tomato, garlic, olive oil) + mixed veg sabzi + millet roti | Polyphenols, fiber, ApoB reduction |
| FRI | Besan chilla (garlic, onion, tomato) | Watermelon (or guava in omega-3 week) | Roasted chana + tea | Fish curry (tomato, garlic) + cabbage stir-fry | Lycopene, omega-3s |
| SAT | Scrambled eggs (2) — garlic, onion, tomato, olive oil + sweet potato *eggs only in egg-allowed weeks | Tomato | Nuts + tea | Black chana curry (garlic, onion, tomato) + beet/carrot salad | Phytosterols, NO support |
| SUN | Rajma bowl (tomato, garlic, olive oil) + cabbage/carrot slaw | Tomato | Brazil nut + tea | Moong dal khichdi (garlic, turmeric, olive oil) + steamed greens | Digestive ease, immune calming |