Bhoktas Nutrieat Menu
📌 Plan Guidelines
No grains, rice, wheat, potatoes, or sugar
Use: olive oil, coconut oil, butter, ghee
Avoid high-carb vegetables (carrot, beetroot, peas in large quantity)
Paneer & cheese used as primary protein source
⚖️ Daily Protein Target (Approx.)
Breakfast: 18–22g
Lunch: 20–25g
Snacks: 10–15g
Dinner: 20–25g
Total: 75–95g per day
📌 Protein Sources Included
Paneer
Greek Yogurt / Curd
Lentils (Dal)
Rajma & Chickpeas
Soya Chunks
Besan (Gram flour)
Quinoa
Seeds & Nuts
📌 Key Guidelines for Diabetic Diet
Prefer Low GI grains: Bajra, Ragi, Quinoa, Brown Rice (small portions)
High fiber vegetables: Lauki, Tinda, Bhindi, Cabbage, Spinach
Protein with every meal (Paneer, Dal, Sprouts, Greek Yogurt)
3–4 liters water daily
Avoid white rice, maida, sweets, sugary fruits, fruit juices
📌 Weight Loss Guidelines
Eat every 3–4 hours (avoid long gaps)
2–3 liters water daily
30–45 minutes walking or light exercise
Dinner before 8 PM
Avoid fried foods, sweets, white rice, bakery items
Limit oil to 3–4 tsp per day
🌿 Satvik Guidelines
No onion, garlic, mushroom.
No processed foods, no refined sugar
Minimal oil (2–3 tsp/day)
Freshly cooked meals only
Prefer steaming, boiling, light sauté
🌸 Benefits
Supports digestion & gut rest
Reduces bloating
Promotes natural detox
Helps gentle weight reduction