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5′2″ · Weekly Plan

Fit, healthy, energized.

A proven 7-day vegetarian weight reduction plan with low GI foods and balanced fitness. Breakfast at 7:45 AM, lunch at 12:30 PM, dinner at 7:30 PM—designed for sustainable weight loss while maintaining energy through your busy lectures & labs.

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WHAT TO EAT NOW

Checking today's plan…

Your week at a glance

Tiffin made with love, energy to power through, fitness that fits your life.

● Plan active
Current weight
59.0
kg
BMI
23.8
healthy weight range
Weekly progress
0%
Daily movement
40
minutes target

Jigna's plan logic

Weight reduction & sustained energy: This plan targets sustainable weight loss (0.5–1 kg/week) through low GI foods, high protein, and strategic portions—while keeping energy high for your busy schedule. 7 AM is tiffin prep. Breakfast at 7:45 AM, lunch at 12:30 PM, dinner at 7:30 PM. Zero refined sugar or white flour. Water target: 3–3.5 L/day for metabolism & blood glucose control.
🍽️ 7 AM: Tiffin for son: Nutritious, quick meals you prepare. High protein keeps him satisfied.
🍴 Breakfast 7:45 AM: Low GI whole grains + high protein (paneer, tofu, curd)—sustained energy through lunch without crashes.
🥛 Protein every meal: Dal, paneer, tofu, curd, sprouts, legumes. High fiber (whole grains, vegetables) keeps you full and blood sugar stable.
🚶‍♀️ Fitness (300 min/week): 5 days cardio + strength mix (45–60 min). Weekend yoga/stretching. Proven for weight loss & metabolic health.
🫗 Hydration & snacks: 3–3.5 L water daily (crucial for metabolism). Afternoon snack at 3:30 PM (protein-rich: nuts, chana, sprouts). No processed foods.
❤️ South Indian (2x/week): Monday Idli + Sambar, Friday Dosa. Rest of week: varied rotis, dal, tofu, brown rice for metabolic variety and balance.

This is a general wellness plan, not medical care. Since you have high cholesterol, please share this plan with your doctor or registered dietitian for personalization. If you're on medication, get their OK before making changes.

Weight reduction progress

Sustainable weight loss + stable blood glucose + sustained energy.

Track weekly weight trends (not daily fluctuations), energy levels, how your clothes fit, and blood glucose readings if available. Consistency over perfection. Weight loss is 80% diet, 20% fitness—but fitness dramatically improves blood sugar control.

Target BMI range
23.8
Reducing towards healthier range

Calculated from 59 kg and 1.575 m. Target: 0.5–1 kg/week loss through mild calorie deficit (1800–2000 kcal/day) + low GI foods. Your focus: weight reduction + BGL management + energy maintenance.

Practical milestones
Energy stabilization (no crashes)1–2 weeks
Noticeable weight loss2–3 weeks
Visible body change4–6 weeks
Sustained weekly loss target0.5–1 kg/week
Log weight
How to measure

Log once weekly, after waking and using the washroom, before food. Judge the 4-week trend. Your clothes fit and energy are the real win.