Meal Plan
~1,800 kcal/day · Low sodium · Low-FODMAP · Dairy-free
Wake-Up Ritual
12:30 PM · 15 kcal
- •1 glass warm water
- •1 tsp chia seeds
- •Juice of half a lemon
Do this before coffee or anything else
Breakfast
2:00 PM · 420 kcal
- •3-egg omelet (2 whole + 1 white)
- •½ tsp olive oil
- •Spinach + capsicum + zeera filling
- •1 slice brown bread OR 1 whole wheat phulka
- •Black coffee (sugar-free syrup only)
Take Losartan 50mg + Diclofenac 100mg (dose 1) with this meal
Snack 1
5:30 PM · 90 kcal
- •Choose one:
- •• 1 medium apple
- •• Small bowl papaya or watermelon
- •• 1 cup Tapal green tea (no sugar)
No bananas daily — max 3x/week (Losartan + potassium)
Dinner
8:30 PM · 575 kcal
- •Chicken breast 150g OR Rohu/Tilapia 150g (grilled/boiled)
- •Tori / Kaddu / Palak / Shimla mirch sabzi
- •Salad: Cucumber + carrot + lettuce + capsicum
- •Dressing: ½ tsp olive oil + lemon + kali mirch
- •1 whole wheat phulka (thin, no ghee)
No raw onion — IBS trigger. Max push for dinner: 10 PM
Snack 2
12:00 AM · 125 kcal
- •Choose one:
- •• 10–12 raw almonds
- •• 1 boiled egg
- •• Small bowl oatmeal with water (tiny drizzle of honey)
Take Diclofenac 100mg (dose 2) with this — never on empty stomach
×
No added salt— Hypertension + Losartan
×
No fried food— Cholesterol + IBS-D
×
No raw onion or garlic— IBS-D FODMAP trigger
×
No spicy masala— IBS-D trigger
×
No dairy of any kind— Lactose intolerant
×
No grapefruit— Interacts with Losartan
×
No cold drinks or soda— Empty calories + sugar
×
No banana chips, jellies, biscuits, sweets— Cholesterol + weight sabotage
×
Always eat before Diclofenac— Protects gut lining
×
Bananas max 3x per week— Losartan + potassium risk
Cooking method:Grilling, boiling, baking only — no frying
Oil:Olive oil only — max ½ to 1 tsp per meal
Spices allowed:Zeera, kali mirch, haldi, lemon juice, fresh coriander
Spices banned:Red chili, spicy masala mixes
Salt:Minimal to none
Phulka:Thin, whole wheat, no ghee
Sabzi style:Water-based — no heavy oil tarka