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| 1 | 2 | 3 | 4 |
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| Day | Breakfast | Mid-Morning | Lunch | Afternoon Snack | Dinner | Approx. Kcal |
| Mondays | Vegetable oatmeal with 2 boiled eggs | 1 apple + 6 almonds | Grilled chicken breast, brown rice, steamed broccoli | Greek yogurt with honey | Lentil soup with whole-wheat roti and salad | ~1,850 |
| Tuesday | Vegetable omelette (3 eggs) + 1 slice whole-grain toast | Banana + a handful of walnuts | Grilled fish, quinoa, sautéed spinach | Carrot & cucumber sticks with hummus | Chicken stir-fry with mixed vegetables | ~1,800 |
| Wednesday | Greek yogurt with mixed berries and oats | Orange + 5 cashews | Turkey/chickpea salad wrap with whole-wheat tortilla | Roasted chickpeas | Grilled salmon (or paneer), roasted vegetables, small potato | ~1,900 |
| Thursday | Smoothie: spinach, banana, milk/yogurt, peanut butter | 1 boiled egg + tomato slices | Brown rice, dal, mixed vegetable curry | Sliced pear + a few pistachios | Grilled chicken skewers with cucumber-tomato salad | ~1,850 |
| Friday | Whole-grain pancakes with fresh fruit (light syrup) | Handful of mixed nuts | Beef/soy stir-fry with brown rice and bell peppers | Low-fat cottage cheese with pineapple | Vegetable & lentil soup with whole-wheat bread | ~1,900 |
| Saturday | Vegetable paratha (whole wheat) with yogurt | Fresh fruit bowl | Grilled chicken/tofu Caesar-style salad (light dressing) | Roasted makhana (fox nuts) or popcorn | Baked fish or paneer tikka with sautéed greens | ~1,950 |
| Sunday | 2 boiled eggs, avocado toast (whole-grain) | Apple slices with a spoon of peanut butter | Grilled chicken/chickpea biryani (brown rice) with raita | Herbal tea + 2 dates | Light vegetable soup with grilled paneer/tofu | ~1,900 |
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