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IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

Heya,

Celebrations are over and I feel great posting a diet chart as we have been splurging and now it is time to tighten the belt. Since no one likes to gain weight post celebrations, here I am with—-

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

This week is going to be strict but you can tweak the plan as per your convenience.

Some tips –

1. Increase antioxidants this week. This would ensure that your metabolism is great and fat burning too.

2. No roti/rice during dinner this week. Have any egg dish or any protein-rich meal. Avoid carbs in dinner as much as possible. You may choose any protein recipe from here.

3. Drink a lot of water.

4. No cheat meal this week.

Let’s begin –

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

IWB Challenge Week 3 Day 1

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM Half cup muesli + 1 bowl skimmed milk
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits
6:00 PM Fruit Salad( you can also have any 1 fruit)
8:00 PM 1 plate of green salad
8:30 PM Home made vegetable soup(any) + sauteed veggies. Recipe here
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 2

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites
8:30 AM 1 small plate Poha with lots of veggies
9:30 AM Tea/Coffee without sugar
11:30 AM Pear
1:00 PM Brown rice with veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 piece dhokla
6:00 PM Sprouts
8:00 PM 1 plate of green salad
8:30 PM Moong Daal Khichdi + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 3

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM 1 small plate sooji upma
9:30 AM Tea/Coffee without sugar
11:30 AM Orange
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 cup boiled black Chana
6:00 PM Steamed/Boiled Corn
8:00 PM 1 plate of green salad
8:30 PM Cabbage and egg, recipe here. 1 cup curd or buttermilk
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 4

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3

Thursday
7:30 AM Half lemon in 1 glass luke warm water + 4 figs + 2 prunes
8:30 AM 3 Egg Whites
8:30 AM 2 idlis + sambhar
9:30 AM Tea/Coffee without sugar
11:30 AM Strawberries – 5
1:00 PM Brown rice with veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 piece dhokla
6:00 PM Fruit chaat/platter
8:00 PM 1 plate of green salad
8:30 PM Home made vegetable soup(any) + sauteed veggies. Recipe here
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 5

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites
8:30 AM 1 Ragi dosa with peanut chutney/sambhar
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 cup boiled black chanaa
6:00 PM Steamed/Boiled Corn salad
8:00 PM 1 plate of green salad
8:30 PM Moong Daal Khichdi + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 6

7:30 AM 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites
8:30 AM 1 brown bread sandwich with paneer/cheese filling
9:30 AM Tea/Coffee without sugar
11:30 AM Orange
1:00 PM Brown rice with veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 1 cup bhel
6:00 PM Fruit Salad( you can also have any 1 fruit)
8:00 PM 1 plate of green salad
8:30 PM Cabbage and egg, recipe here. 1 cup curd or buttermilk
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

IWB Challenge Week 3 Day 7

7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM 2 Besan Chillas
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits
6:00 PM Sprouts
8:00 PM 1 plate of green salad
8:30 PM Home-made vegetable soup(any) + sauteed veggies. Recipe here
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar

Take Care !

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IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3 published first on https://olimpsportnutritionuk.tumblr.com/

Author: Archer Windsor

I’m committed to providing my readers with trusted, evidence based health and medical information.The maintenance of health and fitness helps a person to be in the general state of health and well-being. It provides ability to perform physical actions without being tired or restless. Through informative articles I help you to navigate every step of your health and healthcare journey. My blogs helps you to learn and expand your knowledge of nutrition, fitness, and health. You are wise to question who you can trust when it comes to maintaining, enhancing, or rebuilding your health. Only if the answer provides you with a sense of security, move on to the next important question. I’m committed to provide quality informational and educational products in the physical activity and health fields that meet the needs of our readers.

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