Diet Plans

General Healthy Diet Plan Overview

Meal	Foods to Include	Tips
Breakfast	Whole grains (oats, quinoa, whole wheat), fresh fruits, nuts/seeds, low-fat yogurt or plant-based alternatives	Include protein (eggs, nuts, seeds) for satiety
Mid-morning Snack	Fresh fruit, nuts, or a small smoothie	Keep portions moderate to avoid blood sugar spikes
Lunch	Lean proteins (chicken, fish, lentils), whole grains (brown rice, millet), plenty of vegetables (steamed, raw, or lightly cooked)	Use healthy oils (olive, flaxseed) sparingly
Afternoon Snack	Vegetable sticks with hummus, roasted chickpeas, or a handful of nuts	Helps sustain energy between meals
Dinner	Light protein (tofu, fish, lean meat), cooked vegetables, small portion of whole grains or legumes	Avoid heavy, oily foods late evening
Before Bed	Herbal tea (chamomile, tulsi), or warm milk (dairy or plant-based)	Aids digestion and promotes restful sleep

Hydrate well: Aim for 8-10 glasses of water daily.
Eat mindfully: Chew thoroughly, eat slowly, and avoid distractions.
Include anti-inflammatory foods: Turmeric, ginger, garlic, leafy greens.
Limit processed foods: Reduce intake of sugar, refined carbs, fried and junk foods.
Balance macronutrients: Include a good mix of carbohydrates, proteins, and fats.
Favor plant-based: Incorporate more plant proteins, legumes, nuts, and seeds.
Seasonal & local: Choose seasonal fruits and veggies to maximize nutrients and support environment.

Adjust portions based on your activity level and body goals.
Consult a nutritionist if you have medical conditions (diabetes, hypertension).
Combine with yoga practice for optimal physical and mental benefits.
Track your meals for a week to observe patterns and areas for improvement.