Week 1 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Intermittent Fasting (10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with fresh lemon water right after waking up at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM
• Water Reminder: Drink 1 glass of water before or after each meal, and make sure to stay hydrated throughout the day.

I’ll be sharing all my meal prep and full-day-of-eating videos on Instagram, and you can follow along for detailed updates.

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Meal Plan Breakdown

1. Breakfast: Rice Poha with Boiled Eggs

Time: 10:00 AM

Ingredients (for 1 serving):

• 1/2 cup Rice Poha (flattened rice)
• 2 tbsp Onion (finely chopped)
• 1 small green chili (optional)
• 2 tbsp Peas (frozen or fresh)
• 1/4 tsp Turmeric
• 1/4 tsp Mustard seeds
• 1/4 tsp Cumin seeds
• Salt (to taste)
• 1 tsp Lemon (for garnish)
• 1 tsp Oil (for cooking)
• 2 Boiled eggs (1 egg per serving)

Instructions:

1. Rinse poha in water for 1-2 minutes, drain well, and set aside.
2. Heat oil in a pan, add mustard seeds and cumin seeds, and let them splutter.
3. Add onions and green chili, sauté until softened.
4. Add peas, turmeric, and salt, cook for 2-3 minutes.
5. Add poha and mix well. Let it cook for 3-4 minutes, stirring occasionally.
6. Garnish with lemon juice before serving.
7. Pack 1 boiled egg with each serving.

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2. Lunch Option 1: Grilled Chicken with Quinoa and Veggies

Time: 12:30 PM

Ingredients (for 1 serving):

• 100g Grilled chicken breast (boneless)
• 1/2 cup Quinoa (cooked)
• 1/4 cup Broccoli (for roasting)
• 1/4 cup Zucchini (for roasting)
• 1/4 cup Bell pepper (for roasting)
• 1 tsp Olive oil (for grilling veggies)
• 1 tsp Lemon juice
• Salt and pepper (to taste)

Instructions:

1. Grill chicken breast seasoned with salt, pepper, and lemon juice.
2. Roast or sauté veggies with olive oil and season with salt and pepper.
3. In each bowl, layer cooked quinoa, grilled chicken, and roasted veggies.

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3. Lunch Option 2: Black Channa with Quinoa

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/2 cup Black channa (cooked)
• 1/2 cup Quinoa (cooked)
• 2 tbsp Onion (chopped)
• 2 tbsp Tomato (chopped)
• 1 tsp Ginger-garlic paste
• 1/4 tsp Turmeric
• Salt (to taste)
• 1 tsp Olive oil

Instructions:

1. Rinse black channa and cook with turmeric and water until soft (about 10-12 minutes).
2. Sauté onions and ginger-garlic paste in olive oil, add chopped tomatoes, and cook until soft.
3. Add cooked black channa to the sautéed onion-tomato mix, season with salt, and cook for 2-3 minutes.
4. Serve with quinoa.

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4. Mid-Afternoon Snack: Roasted Almonds & Fruit

Time: 3:00 PM

• Roasted Almonds: 8-10 pieces/day
• Fruit: 1 piece (apple, orange, or pear)
• Electrolyte Drink: 1 glass (optional)
• Water: 1 glass

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5. Dinner Option 1: Oats Mug Cake with Banana and Dates

Time: 5:30 PM

Ingredients (for 1 serving):

• 1/2 Big banana (mashed)
• 1 Egg + 1 Egg White
• 3 Dates (dates)
• 2 tbsp Almond Milk
• 1/4 tsp Baking Powder
• 1/2 tsp Cinnamon Powder
• 3 tbsp Quick oats
• 1 scoop Protein powder

Instructions:

1. Mix all ingredients (mashed banana, egg, egg white, chopped dates, almond milk, baking powder, cinnamon, oats, and protein powder) in a microwave-safe mug.
2. Microwave on high for 1-2 minutes or until the mixture has set.
3. Serve warm and enjoy!

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6. Dinner Option 2: Crispy Tofu

Time: 5:30 PM

Ingredients (for 1 serving):

• 100g Tofu (firm, cubed)
• 1/4 cup Bell pepper (sliced)
• 2 tbsp Onion (sliced)
• 1/4 cup Carrot (sliced thin)
• 1 tsp Soy sauce
• 1 tsp Olive oil
• 1 clove Garlic (minced)
• Black pepper (to taste)
• 2 tbsp Corn flour (for coating)

Instructions:

1. Prep Tofu: Cube tofu and coat it with ginger-garlic paste and 1 tbsp of soy sauce.
2. Coat in Corn flour: Coat the marinated tofu in a corn flour mix (combine corn flour with a pinch of salt and pepper).
3. Air Frying: Air fry the tofu at 180°C for about 10-12 minutes or until crispy and golden.
4. Cook Veggies: Sauté bell peppers, onions, and carrots in olive oil with minced garlic until tender.
5. Serve: Serve crispy tofu with sautéed veggies and a drizzle of soy sauce.

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Hydration & Supplementation

1. Lemon Water: Start your day with 1 glass of lemon water (8:30 AM).
2. Electrolyte Water: Stay hydrated with electrolyte drink powder throughout the day (especially after exercise).
3. Multivitamins: Take your multivitamins after breakfast for optimal absorption.
4. Water Reminder: Drink 1 glass of water before or after each meal and snack.

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Tips for Success

• Focus on anti-inflammatory foods: Incorporate turmeric, ginger, and leafy greens.
• Probiotics & Prebiotics: Add probiotic-rich foods like yogurt or fermented veggies (kimchi, sauerkraut) on alternate days.
• Hydration is key: Drink water throughout the day to stay energized and keep cravings at bay.

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Conclusion

I’m excited to share my 7-week weight loss challenge journey with you all! Every week, I’ll be sharing new meal prep reels, insights, and tips on Instagram. This structured meal plan will keep me on track to lose weight and reduce inflammation while still enjoying delicious, nutritious meals.

Let’s take this challenge together! Feel free to follow along, ask questions, and share your own journey. Let’s crush this! 💪🍽️

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