Easy plan to follow. Lose weight and feel better.

Day 1:

• Breakfast: Warm turmeric milk (Golden Milk) with a handful of almonds.
• Lunch: Moong dal (yellow lentils) with spinach (saag) and a side of brown rice.
• Snack: Fresh coconut water with a few walnuts.
• Dinner: Grilled fish (like mackerel) with a side of sautéed fenugreek leaves (methi).

Day 2:

• Breakfast: Ginger tea with a side of soaked fenugreek seeds.
• Lunch: Vegetable curry made with turmeric, cumin, and a variety of veggies (carrot, peas, cauliflower), served with whole wheat roti.
• Snack: A small bowl of berries (blueberries or strawberries).
• Dinner: Tofu stir-fry with cumin seeds, turmeric, and kale.

Day 3:

• Breakfast: Oats porridge with chia seeds, a sprinkle of cinnamon, and a handful of berries.
• Lunch: Toor dal (yellow pigeon peas) with steamed broccoli and quinoa.
• Snack: A handful of roasted almonds.
• Dinner: Grilled chicken marinated with turmeric, garlic, and olive oil, served with sautéed spinach.

Day 4:

• Breakfast: Smoothie with spinach, berries, coconut milk, and a spoon of turmeric.
• Lunch: Mixed vegetable soup (carrot, tomato, spinach) with cumin and ginger, served with whole wheat crackers.
• Snack: Green tea with a few walnuts.
• Dinner: Vegetable khichdi (rice and lentil mix) with a side of sautéed mustard greens.

Day 5:

• Breakfast: Poha (flattened rice) with cumin, turmeric, and a squeeze of lemon.
• Lunch: Chana dal (split chickpeas) with steamed veggies and brown rice.
• Snack: A small handful of cashews with a cup of green tea.
• Dinner: Grilled paneer (Indian cheese) with a side of sautéed kale and turmeric-spiced lentils.

Day 6:

• Breakfast: Ragi porridge with jaggery and a few slices of fresh coconut.
• Lunch: Methi thepla (fenugreek flatbread) with a side of yogurt.
• Snack: Carrot and cucumber sticks with a turmeric dip.
• Dinner: Grilled fish (like salmon) with a side of steamed broccoli and roasted sweet potatoes.

Day 7:

• Breakfast: Ginger chai with a handful of roasted peanuts.
• Lunch: Mixed dal with turmeric and cumin, served with quinoa and steamed green beans.
• Snack: A small bowl of mixed berries.
• Dinner: Tofu curry with kale and a side of basmati rice.

Hydrate: Drink plenty of water, herbal teas, or coconut water throughout the day.

Prep Ahead: Chop vegetables, soak seeds, and cook grains in bulk to save time.

Balance: Aim for a balance of protein, healthy fats, and complex carbohydrates in each meal.

Flavor: Use turmeric, garlic, ginger, cumin, and olive oil generously for anti-inflammatory effects.