Indian diet recipes | Diet plan

I was been thinking for a while to complie a diet plan . Finally with a help of my dear friend, who is a certified dietician in a leading hospital in Chennai. When i was discussing with her regarding this diet plan with South Indian food, she was so happy to do it for me. I have complied a diet for a 2 weeks here. Apart from this go for a brisk walk for 30 minutes every day and do some mild exercise for 10 minutes. Avoid fatty food and sweets. Stay fit. If you need to visit the dietitian in Chennai, please mail me to . Will mail you her details. Please visit Jeyashri's kitchen Android mobile app for more healthy recipes

Week 1:


DAY 1 Black tea Oats idli (1 cup) with chutney and sambar Buttermilk+ papaya-3/4 cup Mint  pulao,  Vazhaithandu kootu, raitha Tea | coffee
2sliceswhole wheatbread
Pesarattu -3 with chutney
DAY 2 Green tea Millet tomato dosai(2) with chutney Tomato soup  dates Brown rice, morkuzhambhu
rasam, sprouts salad, curd
Fruit chaat| tea/coffee Methi paratha (3), raitha
DAY 3 Amla Juice Oats idli(3)| kara chutney Sweet corn veg soup, apple Varagu arisi
Kara kuzhambu, rasam | Beans curry, curd
channa sundal | tea coffee Oats dosa(3) | tomato chutney
DAY 4 Skimmed milk (without sugar) Ragi dosai | Mint chutney Lentil soup  Rice 1 cup
Kadamba sambar| Garlic rasam | Keerai kootu| kosumalli, curd
Millet dhokla | grapes 20|tea /coffee Broken wheat upma- 1 cup | sambar
DAY 5 Lemon juice(without
Ven pongal(1 cup) with sambar jaljeera Rice, arai puli kuzhambhu, beetroot curry, jeera rasam, curd tea /coffee
sweet corn sundal
Mint paratha 3
with raita
DAY 6 Home made porridge Samai upma- 1 cup Coriander lemon soup - 1 cup Rice 1 cup
lemon rasam
chow chow kootu
veg salad
tea /coffee
peanut sundal
Millet adai -2
DAY 7 Lemon tea Kambu koozh- 2 cups Neer mor - 1 cup Rice - 1 cup
Kadamba sambar
jeera rasam
keerai poriyal
Godhumai dosai and onion chutney

Week 2:

 Day 1  Oats porridge 1 cup  Poha idli (3)
Coriander leaves chutney
 Broccoli soup  Palak pulao 1 cup
Carrot capsicum raitha
1 apple
 Upma kozhukattai (6) onion chutney
 Day 2  Black coffee  Moong dal puttu- 1 cup  Coriander lemon soup  Vendaya keerai sambar, Rice 1 cup,Beans curry  Tea/coffee
Thinai salad
 Curry leaves idiyappam- 1 cup+ buttermilk
 Day 3  Black tea  Kodo millet idli (3)  Hot and sour soup  Dal palak+ 2 roti+ baby corn stir fry  Tea/ coffee
Beetroot salad
 Millet upma adai (6)+ buttermilk
 Day 4  Green tea  Mini Masala uttapam(7) + carrot chutney  Peanut sundal  Samai rice 1 cup + tomato dal, broccoli stir fry  Tea/coffee
Oats tikki 2
 Jowar roti(3) + masoor dal tadka
 Day 5  Lemon tea  Broken wheat upma 1 cup  Vazhaithandu mor 1 cup  Rice 1 cup
Beetroot vathakuzhambu+ Keeraithnadu morkootu, kosumalli
 Oats chaat  Bajra roti+ green moong dal
 Day 6  Ragi porridge  Pori upma 1 cup  Watermelon 1/2 cup  Brown rice 1 cup
Lauki channa dal kootu, cauliflower pepper fry
 Millet tikki-3  Mooli ka paratha -2 (small) , masala chaas 1 cup
 Day 7 Green tea Millet Ven pongal Moong dal sundal - 1/4 cup Varagu rice + Paruppu urundai kuzhambu+Carrot poriyal +Vepampoo rasam Tea | coffee
+ 2 digestive biscutis +2 almonds
Idiyappam+ kurma + butter milk 1 cup

Thank you for visiting. Please write your queries to Any urgent queries post a message on Jeyashri's kitchen Facebook page.


  1. Hi Jeyashri, this page looks very informative. Your work for this blog is amazing. Please complete this page, as I am sure lots of people will benefit from it. Welldone for the good job.

  2. Its very usefull..thanks Jeyashri :)

  3. Hi Jeyashre... very informative post... diet recipes are very simple to follow too..will start diet right away...Thanks again...Keep it up...

  4. It is very useful. .Thank you so much jeyashri

  5. It is very useful. .Thank you so much jeyashri

  6. hai madam this is very useful...thank you

  7. It looks like an amazing diet plan. I live in Mumbai and am a Gujarati but we love South Indian food.
    i am going to try your diet plan and we cook a lot of south indian food at home.

    Your authentic tamil brahmin recipe booknis sold out and onkynin Tamil, can you not publish in
    English too?



    Chaitaly Mehta

  8. Hey Jeyashri...I am from Gujarat and need a Gujarati diet plan...

  9. Hi Jayashree, I follow your blog and an ardent fan of your posts! I live in Abu Dhabi and have always longed for a diet plan with south Indian recipes!!! Finally I got one through you! Thanks. We appreciate all your hard work you have put in here. I have tried many reipes from here and even repost them to my friends and sisters! God Bless you!

    Leena Jayakumar

  10. Hi Jayashree,

    Am following your blog and a great fan of ur posts.
    Could you please me share any diet plan for an increase in weight.


  11. Hi Jayashree,

    I follow your blog and am a great fan of ur posts.
    Could you share me any diet plan to increase weight.


  12. Thanzzzzzzzzzzzz a lot for guiding us with good diet

  13. Thanks so much.In the first menu do change Oats idli to upuma.

  14. How much we can reduce if we follow this and You have mentioned Pongal on week 1 n the morning right.That shld be prepared with Rice? Does Rice add on fat?

  15. Hello Jayashree,

    I am very much worried about my fat reduction. This sight is helpful for my diet. Please suggest more healthy diets to cut my fat. Great JOB you have done. Thank You.

  16. Hi jayashree,

    Thank you so much for this healthy diet plan recipes.

  17. sister,
    I am from Pondicherry. Excellent diet plan. I am going to follow it.
    Now a days most of them are taking medicines as food.
    Mostly girls have lot of issues (like irregular periods,hormone imbalance, thyroid, pcos, infertility ...)
    I am also struggling for the past 10years to get pregnant. can you suggest some more foods that support fertility.

    thank you,


  18. your recipe is very informative for us thank you.

  19. your recipe is very informative. Thank you.

  20. great effort to put all together. Well done. bless you

  21. Amazing diet plan entirely with indian menu..Please keep the work going.. You are doing a great job..

  22. Dear Jayashri,

    This is amazing....a complete diet plan that too with tasty dishes...will start this.

    Thanks a lot...ur recipes are too good...