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Hey Guys! I am Nisa Homey, today I'm sharing
a full day vegetarian meal plan which is also a thyroid friendly weight loss diet plan. I
have customized this diet plan to suit Indian taste focusing on good gut health using
traditional Indian food wisdom. I'm using easily available inexpensive ingredients,
it's 100 % refined sugar-free, dairy free, and gluten-free meal plan meaning there are no
wheat or maida or milk products in this diet plan. The meals are divided into three main meals
and two small meals and hence you will not feel hungry throughout the day. The natural healthy
fats in the meals will help to keep you feel satiated between meals. No refined oils are used
other than the healthy fats. I hope you take this meal plan as a challenge to wean off from refined
sugar, refined oil, and from processed foods. So, let's get started with the diet plan.
Start your day with warm structured water, structured water is water stored overnight and
a copper vessel. Along with this have overnight soaked almonds it's important that the almonds
are soaked and peeled to help release the phytic acid content as it will help in good digestion
and better nutrient absorption.
After this meal go for a 30 minute walk, cycling, or yoga or
any physical activity of your choice. Breakfast is steamed bananas the sides of the bananas
are trimmed off and sliced into half and make some gashes on the banana and steam cook until
done . Once the bananas are steamed, serve the bananas with grated coconut and overnight soaked
pumpkin seeds remember to keep yourself hydrated by drinking water preferably structured water all
through the day. Lunch is fermented rice kanji, which is a traditional method of preparing
gut friendly fermented meal.
Maintaining a healthy gut ecosystem is highly important for a
sustainable healthy weight loss. Fermented rice kanji is easy to make it home and no cooking is
needed other than some leftover rice and water, but you need to make some preparations the night
before. Leftover rice which is cooked in a clay pan is the main ingredient. Add in some water
preferably structured water and with your hand mix the rice and water do not add any salt. Slice in
a handful of shallots also known as small onions. I like to use shallots in my recipes as they
are a good source of iron and folate and then cover with the lid make sure you are not using a
tight lid we need the wild airborne yeast for the natural fermentation process so loosely cover it
and that is also the reason why I am using a clay pot to make the fermented rice kanji.
Allow it to
rest overnight or until lunch which is what I am doing today. Along with this soak a cup of green
moong dal in water. Squeeze in half a lemon and add the lemon rind into the water and soak it
overnight this will help with easy digestion. If you have have noticed having gas bloating
or digestive issues when consuming dal soaking it overnight with some lemon juice along with the
rind will help with the digestive issues. The next day morning rinse a dal thoroughly and add it to
the pressure cooker, add in some water the water should be just above the green moong dal.
Cover
and pressure cook for two to three whistles. Into the Chutney grinder add in 1 green chili, 3 to
4 shallots, a couple of garlic cloves, half cup grated coconut, and half teaspoon turmeric powder.
Coarsely grind and keep it aside. For tadka heat a kadai with one teaspoon wood pressed coconut
oil. Once the oil is heated add in half teaspoon mustard seeds, 2 whole red chillies which I'm
breaking into half and adding in, curry leaves I'm also breaking the curry leaves into small and
adding in so that the flavors are released.
Four to five shallots sliced and saute them once the
shallots are golden transfer the cooked moong dal into the kadai. Add in pink Himalayan salt as
needed, stir well. Add in the coarsely ground coconut and mix well. Once nicely mixed turn
off the flame and the moong dal sabji is ready to serve. Let's check on the fermented rice kanji
and you can see that it is perfectly fermented. Do not heat this as it is filled with beneficial gut
friendly bacteria much needed to maintain a good gut ecosystem. Serve the fermented rice kanji
along with water remember that portion control is the key for a sustainable weight loss. Add the
moong dal sabji homemade raw mango pickle you can add in little salt as per taste and my super
healthy gut friendly lunch is ready to serve. As an evening snack have any seasonal fruit of
your choice other options are papaya or pineapple. If you don't prefer fruits you can have a handful
of nuts of your choice.
15 minutes before dinner have a glass of apple cider vinegar. To make the
drink add a splash of apple cider vinegar into a glass and fill it with water. I have already
shared the health benefits of apple cider vinegar please do check it out to understand more,
links will be updated below this video. An early dinner by around 6:30 - 7:00 PM will give a good
overnight fast of 12 hours and the best part is you will be sleeping most of the fasting time.
Early dinner will give you 12 hours of fasting without much effort. Dinner is a vegetable salad
with vegetables like onions, carrots, capsicum, beans, cucumber you can use any vegetable of your
choice which is in season. Heat a wok with one tablespoon wood pressed sesame oil also known as
gingily oil.
Give the work a swirl so that the oil is coated all over the wok. Once the oil is heated
add in the vegetables, add in some pink Himalayan salt as needed, freshly ground black pepper powder
as needed and give it all a stir, and cover and steam cook for 2 minutes you may need to do this
process a couple of times. After two minutes, open the lid and stir well cover, and steam cook again
for 2 minutes. Two minutes later open the lid and stir well, cover and steam cook on high flame
for another 2 minutes. This way the vegetables are steam cooked and retain their crispness. Once
they are done turn off the flame add in a splash of apple cider vinegar and juice of half a lemon.
Stir it really well and transfer to a plate and my super healthy tossed vegetable salad is ready to
serve. The best thing about having an early dinner is that you get a good 12 plus hours of overnight
fasting always keep yourself hydrated by drinking plenty of water.
Remember that SITTING IS THE
NEW SMOKING so try to move your body throughout the day I hope this video is helpful thank you
for watching and until next time take care bye.
