Daily plan

2,015kcal per day

~111 gprotein

11:00–19:30eating window

Tuesday to Sunday

The nutritionist’s quantities, rearranged into three eating times. Every gram is theirs.

7:00
1 litre water · weigh yourselfPinch of salt or lemon. After the toilet, before food.
7:15
Vitamin B12Empty stomach. Keep the bottle by the scale.
8:00
Gym slot · black coffeeIf you make it. Never Monday.
10:15
ACV tablet, then fibre drinkoptionalPlain water for the capsule first.
11:00
Window opens — morning smoothie640 kcal, 42 g protein. Their breakfast, blended.
14:00
Caffeine cutoffHalf-life is 5–6 hours.
16:00
The cooked meal · zinc · omega-3985 kcal, 40 g protein. Their lunch and dinner on one plate. Vitamin D3 here on Sundays.
19:30
Window closes — evening smoothie390 kcal, 30 g protein. Their snacks, blended.
20:00
Taper the waterSips only.
21:00
Magnesium60–90 min before bed.
21:15
Screens down
22:00
Sleep

Water — about 3.8 litres

1 L on waking · 600 ml mid-morning · 300 ml at each eating time · 500 ml between 12:00 and 16:00 · 400 ml early evening. Taper after 20:00.

The week

Day	Protein at 16:00	Pappu	Cook pappu
Mon	Fasting day
Tue	Paneer 50 g	Tomato	Yes — 60 g dal
Wed	Soya 25 g	Same batch
Thu	Paneer 50 g	Palakura	Yes — 60 g dal
Fri	Soya 25 g	Same batch
Sat	Paneer 50 g	Gongura	Yes — 60 g dal
Sun	Soya 25 g	Same batch

The 11:00 smoothie, 13:30 perugu and 19:30 shake are identical every day. Only the 16:00 meal changes. Saturday is your free meal — eat out, stay sensible.

What you cook, and when

About 90 minutes across the whole week. Full method on the Cooking tab.

Day	Cook	Time
Mon	Nothing — fasting day	—
Tue	Pappu — 60 g dal, covers Tue and Wed	15 min
Wed	Nothing	—
Thu	Pappu — 60 g dal, covers Thu and Fri	15 min
Fri	Nothing	—
Sat	Pappu — 60 g dal, covers Sat and Sun	15 min
Sun	Protein batch — 150 g paneer, 75 g soya, 6 boxes, 6 jars	30 min

Every night, one minute

Add 220 ml water to tomorrow's morning jar and put it in the fridge. That is the whole job. The chia and the scoop go in at the blender. The evening smoothie needs nothing in advance.

The 16:00 meal, five minutes

Heat the paneer and pappu. Cut 250 g of salad. Make one sankati or roti. The two smoothies need a blender and nothing else.

These are the nutritionist’s quantities

Their four meals mapped onto your three eating times. Breakfast becomes the 11:00 smoothie, lunch and dinner merge into the 16:00 plate, snacks become the 19:30 smoothie. Nothing has been added or resized.

Protein powder is two scoops — one at 11:00, one at 19:30. 76 g of Cosmix comes to 300 kcal against their 80.5 g of whey at 299, so the calories land almost exactly on their number.

One thing to raise with them. Whey is about 75% protein by weight; Cosmix is 63%. Two scoops gives 48 g of protein where their whey gave 60 g, so the day comes to ~111 g rather than their ~126 g. The calories match; the protein does not. The simplest fix is paneer — 50 g more adds 10 g of protein for 102 kcal — but which lever to pull is their decision.

11:00 — Morning smoothie

640 kcal · 42 g protein. Their breakfast, blended. Soak the oats and seeds overnight.

Item	Amount	kcal
Oats — from their grain allowance	80 g	256
Fruit or frozen berries	150 g	98
Mixed seeds	20 g	111
Chia seeds	5 g	25
Cosmix — 1 scoop	38 g	150
Total — 42 g protein		640

Night before: oats, seeds and 250 ml water into the jar, into the fridge. Morning: add chia, powder, berries, cinnamon, a pinch of salt and 150 ml more water. Blend 60 seconds.

Keep the chia out of the soak — it sets solid overnight. Sip over 15 minutes, no straw.

16:00 — The cooked meal

985 kcal · 40 g protein. Their lunch and dinner on one plate. The only thing you cook.

Item	Amount	kcal
Grain — ragi sankati, roti or millet	132 g	422
Vegetables — cooked koora, raw salad, or both	400 g	160
High-protein paneer	50 g	102
Pappu — dal, rajma, chhole or moong, dry	30 g	91
Perugu or curd	50 g	30
Oil	20 g	180
Total — 40 g protein		985

132 g of grain is roughly two ragi sankati, or three small rotis. If that is too much in one sitting, move 40–50 g of it into the evening smoothie as oats — the day total does not change.

Weigh the flour, not the finished thing. Pappu is dal; there is no separate curry base.

19:30 — Evening smoothie

390 kcal · 30 g protein. Their snacks, blended. Nothing cooked, nothing soaked.

Item	Amount	kcal
Fruit or frozen berries	200 g	130
Almonds, pistachios, cashews, peanuts or walnuts	20 g	110
Cosmix — 1 scoop	38 g	150
Total — 30 g protein		390

Stir the nuts in at the end rather than blending them. This is your last food before a 15½-hour fast, and something to chew signals fullness in a way a smooth drink does not.

Blend fresh with 250–300 ml water or buttermilk. A pinch of salt and ½ tsp cinnamon does more than you would expect.

Day total

Time	Their meal	kcal	Protein
11:00	Breakfast	640	42 g
16:00	Lunch + Dinner	985	40 g
19:30	Snacks	390	30 g
	Total	2,015	111 g

Against a TDEE of about 2,700–3,000 this is a 700–1,000 kcal deficit — roughly 0.8–1.0 kg a week. The nutritionist holds here until your body adapts, then reduces.

What you can shuffle

Which grain — ragi sankati, jonna rotte, chakki atta roti, korralu, oats. Equivalent by weight.
Which protein — paneer and soya swap freely. Rajma, chhole, kala chana and moong all count as the dal.
Which vegetables — cooked koora, raw salad, pappu greens, or a mix. 400 g is the number.
Which fruit — prefer guava, papaya, apple, berries. Keep mango, grapes and banana occasional.
Where the grain sits — move some from 16:00 into either smoothie as oats if the plate is too large.

Keep fixed: the daily total, the gram quantities above, and one properly chewed meal a day. Two smoothies cannot carry your fibre and micronutrients on their own.

The prep calendar

Four cooking sessions a week. About 90 minutes in total.

Day	Job	Makes	Time
Mon	—	Fasting day	—
Tue eve	Pappu — 60 g dal	Tue + Wed	15 min
Wed	—		—
Thu eve	Pappu — 60 g dal	Thu + Fri	15 min
Fri	—		—
Sat eve	Pappu — 60 g dal	Sat + Sun	15 min
Sun	Protein batch	6 protein boxes + 6 morning smoothie jars	45 min
Nightly	Water into tomorrow's jar	Breakfast	1 min

Pappu is the only thing cooked mid-week, because dal does not keep six days. Everything else is Sunday or at the meal.

Plan A — Sunday batch

About 45 minutes. Produces the week's protein and six breakfast jars.

Min	Do this
0:00	Cube and air fry 150 g paneer — chilli, turmeric, salt, curry leaves, 1 tsp oil. 10 min at 190°C.
0:15	Boil 75 g dry soya 5 min, drain, squeeze each chunk hard. Same spices, air fry 12–14 min at 190°C.
0:30	Portion into 6 boxes — 3 paneer days, 3 soya days. One box per cooked meal.
0:35	Portion 6 morning jars: 50 g oats, 20 g mixed seeds, 8 g walnuts. The evening smoothie blends fresh — nothing to prep. Chia stays separate.

No pappu, no vegetable cooking. The salad is raw and the pappu is made fresh.

Pappu — every two days

Tuesday, Thursday, Saturday evening. 60 g dry toor dal per batch covers two days.

Pressure cook the dal with the week's greens and turmeric — 4 whistles, then 5 minutes low. Popu separately: mustard seeds until they splutter, then jeera, sliced garlic, dried red chilli, curry leaves, hing in 1 tsp oil. Pour over. About 15 minutes.

Fresh pappu is worth the fifteen minutes. Six-day-old dal is not the same food, which is why it is not batched with everything else.

Plan B — cooking daily

When Sunday did not happen. Cook the 16:00 meal fresh each day.

With only one cooked meal a day this is genuinely light — about 25 minutes, most of it unattended.

Per cook — one meal
Paneer or soya, dry	50 g / 25 g
Toor dal, dry	30 g
Vegetables	400 g
Ragi or atta	132 g

Min	Do this
0:00	Dal, 350 ml water and turmeric into the pressure cooker. 4 whistles, then off.
0:02	Cube the paneer, toss with chilli, turmeric, salt, curry leaves, 1 tsp oil. Air fry 10 min at 190°C.
0:05	Cut or cook 400 g of vegetables.
0:15	Dal is done. Popu, pour over.
0:20	Make two sankati, or three small rotis — 132 g of flour.
0:25	Eat.

Most of it is unattended — the cooker and air fryer run themselves while you cut salad. The soya version adds about 8 minutes for the boil and squeeze.

Alternate paneer 50 g and soya 25 g dry day to day: paneer Tuesday, Thursday, Saturday; soya Wednesday, Friday, Sunday. Cook the pappu fresh with it, or keep the two-day batch going — either works.

Three techniques that decide the result

Squeeze the soya properly. Press each chunk against a sieve until no more water comes out. Wet chunks steam instead of crisping, and the trapped water carries the beany taste.
Never boil paneer. Air fry it, then fold into anything wet for four minutes at most. Extended heat turns it rubbery and squeaky.
Cook the salad vegetables not at all. Raw is the point — 250 g for about 70 kcal, no prep, and it does not go soggy in the fridge the way cooked vegetables do.

Pappu rotation

Version	Add to the dal
Tomato pappu	400 g tomato
Palakura pappu	400 g spinach
Dosakaya pappu	400 g yellow cucumber
Gongura pappu	300 g sorrel
Thotakura pappu	400 g amaranth

The greens count toward your vegetables on top of the raw salad. Rajma and kala chana can replace the vepudu occasionally — both need soaking 8 hours, and the soaking water gets discarded.

Monday — fasting day

About 435 kcal · 33 g protein. Same 11:00–19:30 window.

7:00
1 litre water with salt or lemon · weigh
7:15
Vitamin B12
10:15
ACV tablet, then fibre drinkoptional
11:00
Window opens — protein shake, 1 scoopMix into 250 ml buttermilk rather than water if plain is unpleasant.
13:30
Buttermilk, 250 ml
16:00
Watermelon 350 g · zincWeigh it — a kilo is easy to eat without noticing. The fruit counts as food.
18:00
Cucumber 200 g, carrot 150 g · omega-3Cut into sticks, salt and lemon. Late in the day on purpose — that is when a fast gets hard.
19:30
Window closes
21:00
Magnesium
22:00
Sleep

Item	Amount	kcal	Protein
Cosmix, 1 scoop	38 g	150	24 g
Watermelon	350 g	105	2 g
Cucumber	200 g	30	1 g
Carrot	150 g	60	1 g
Buttermilk	500 ml	90	5 g
Total		435	33 g

Water target is 4 litres on Monday, not 3.8. This is the day hydration does the most work.

Every supplement runs as normal. Fasting changes the food, not the supplements. Omega-3 absorbs less well here since buttermilk is the fattiest thing you eat — worth knowing, not worth moving.

No training, and nothing to cook.

Schedule

Supplement	When	How often
Vitamin B12	7:15, empty stomach	Every day
Zinc	16:00, with the cooked meal	Every day
Omega-3	16:00, with the cooked meal	Every day
Magnesium	21:00	Every day
Vitamin D3	16:00, with the cooked meal	Sundays
ACV tablet	10:15, plain water	optional
Multivitamin	16:00, with the cooked meal	optional, from week 5

Four run every single day, Monday included. D3 is weekly.

Why the spacing

Rule	Reason
Zinc 16:00, magnesium 21:00	They compete for the same transporters. Five hours apart — tighter than ideal, but the cooked meal is the only reliable food anchor in your day.
Fibre drink two hours clear of anything	Psyllium binds minerals and slows absorption.
Zinc always with food	On an empty stomach it causes nausea.
Omega-3 and D3 with a fatty meal	Both fat-soluble. The 16:00 paneer and oil supply it.
B12 on an empty stomach	Absorbs marginally better.
ACV before the meal, never with or after	It only works if it is in the stomach before food arrives.

Fibre drink optional

10:15, once a day, 45 minutes before your first meal.

Psyllium husk — isabgol	1–2 tsp
Sabja seeds, pre-soaked 15 min	1 tsp
Water	350–400 ml

Take the ACV capsule first with plain water, then make this. Capsules need clear water, not psyllium gel. Drink it immediately — do not let it sit.

Soak the sabja first. Dry sabja swells fast and can lodge in the throat. Chia is forgiving about this; sabja is not.

If you do use it, build up slowly

Week	Add
1	Vegetables to 500 g a day, chia in the smoothie
2	Start the drink at ½ tsp psyllium
3	Full 1 tsp, add the sabja
4	1½–2 tsp if week 3 was comfortable

Going straight to a full dose produces gas, bloating and cramping, and you will blame the protein powder. Water is not optional with it — fibre without fluid makes constipation worse, not better.

Multivitamin optional

The one you own is fine to finish, but start it at week 5, after the fibre has settled. It carries 10 mg elemental iron, which commonly causes constipation and dark stools — running it through weeks 1–4 would make your digestion log impossible to read. One tablet with lunch, alongside the zinc.

Every week

Item	Amount
High-protein paneer	150 g
Soya chunks, dry	75 g
Toor dal	180 g
Perugu or curd	300 g
Vegetables — salad and koora	2.4 kg
Greens for the pappu — palakura, gongura, thotakura	1.2 kg
Fruit and frozen berries	2.1 kg
Curry leaves	2 bunches
Watermelon, cucumber, carrot — Monday	350 / 200 / 150 g
Buttermilk — Monday	500 ml

Pantry — buy once, lasts weeks

Item	Buy	Lasts
Rolled oats — plain, not instant	1 kg	2 weeks — 480 g a week
Ragi flour	500 g	3 weeks
Chakki atta or jonna pindi	500 g	3 weeks
Korralu — millet, rice substitute	500 g	—
Rajma, kala chana	500 g each	10 weeks
Whole green gram — pesalu	500 g	4 weeks
Roasted chana	500 g	4 weeks
Cosmix plant protein	1 kg	2 weeks — 13 scoops a week
Almonds, walnuts	250 g each	8 weeks — 120 g a week
Mixed seeds — pumpkin, sunflower, flax	500 g	4 weeks — 120 g a week
Chia seeds	250 g	8 weeks — 30 g a week
Isabgol, sabja optional	200 g, 100 g	5 weeks
Cold-pressed groundnut or sesame oil	1 L	9 weeks
Tamarind	200 g	—

Spices: turmeric, red chilli, coriander, cumin, mustard seeds, methi, hing, curry leaves, sambar powder, garam masala. Buy branded sealed turmeric, never loose — lead-chromate adulteration in loose turmeric is documented.

Label checks that matter

Oats — the ingredients list should say one word. Anything with chocolate, jaggery, raisins or "instant" is the wrong product.
Paneer — must say high-protein. Regular is 18 g per 100 g against 20–24 g, and it is your most protein-dense food on the plate.
Greek yogurt — unsweetened, 8–10 g protein per 100 g.
Peanut butter — peanuts and salt only. Most brands add sugar and palm oil.
Berries — frozen, not fresh. They thaw into the smoothie and cost less.

Keep off the plate

Not forbidden, just the highest-glycemic things available: white rice in quantity, daily rice-batter idli and dosa, rava upma, vada, bajji, punugulu. For rice, korralu or andu korralu cook the same way at a fraction of the load. Fruit juice of any kind is the one worth avoiding outright — concentrated fructose with none of the fibre.

Daily log

Weight and sleep at 7:05 right after weighing. Everything else at 21:15, while the day is fresh.

Date:
Step count:
Other activity levels:
Water intake:            lit
Last night sleep:        hrs
Sleep timings:
Sleep quality:
Stress levels:           low / med / high
Energy levels:           low / med / high
Hunger levels:           low / med / high
Body fatigue:            low / med / high
Digestion:               good / bad
Food:                    0-100%
Workout:                 0-100%
Weight (morning):        kgs
Other comments:

Score it the same way every time

Field	Low / good	High / bad
Sleep quality	Asleep in 20 min, woke 0–1 times, rested	Long to settle, repeated waking, unrefreshed
Stress	Ordinary day	Overwhelmed — affected sleep or appetite
Energy	Alert through the day, no afternoon crash	Struggled, needed extra coffee or a nap
Hunger	Barely thought about food between meals	Preoccupied, wanted to eat off-plan
Body fatigue	No unusual heaviness	Everything felt like effort

Digestion — never write just "bad." Say gas, bloating, constipation or loose stools. They point to different causes and this is the field that warns you the fibre is ramping too fast.

Food % is adherence to this plan, not how healthy you felt you ate. Workout % is against the session you planned — log rest on rest days, not 0%. Do not round up.

Measurement

Weigh daily at 7:05, after the toilet, before food or water.
Only ever act on the seven-day average. Daily weight swings 1–2 kg on water and salt alone.
Waist at navel level, weekly on Sunday. Same time of day. It tracks visceral fat, which the scale does not.

Expected rate

About 0.8–1.0 kg a week at 2,000 kcal. Expect 3–5 kg in month one — a good part of that is water and glycogen — then it settles. This is a deliberately moderate start: the plan is to hold here until your body adapts, then reduce. If the seven-day average is not moving at all after three weeks, that is the signal to tighten, not before.

Retest at 12 weeks

Late November. Fast 10–12 hours, draw between 8:00 and 10:00, same lab as before.

Fasting insulin, fasting glucose, HbA1c, fructosamine
Uric acid
ALT, AST
hs-CRP — and the CBC, both at 4–6 weeks rather than 12
Testosterone, with LH, FSH, prolactin, SHBG, estradiol
Vitamin B12, vitamin D, homocysteine
Zinc and copper
Potassium — new, was not tested last time
Cystatin C, creatinine, urine ACR — first-morning sample

Stop biotin for three days beforehand if you are taking any, and creatine if you have started it — it raises creatinine and would make the kidney numbers unreadable.