# Karan ka Diet Plan aur Cook Guide **Maksad:** Sehatmand tareeke se weight kam karna — zyada protein aur fibre, kam tel. *6 June 2026 · Dietitian ke guidelines ke hisaab se · Roz lagbhag 1,300 kcal* --- ## 1. Humein Kya Karna Hai Bhaiya, plan simple hai: **zyada protein aur sabzi, bahut saara fibre, kam tel, cheeni bilkul nahi, aur white (refined) cheezein nahi.** Har khana swaad wala ho lekin halka. Indian/Nepali khana bilkul theek hai — bas **banane ka tarika** (grill, halki gravy, kam tel) aur **maatra (quantity)** badalni hai. > Aap har doosre din aate ho, isliye har baar **2 din ka** khana banao. ## 2. Abhi Kahan Hain, Kahan Jaana Hai (29 May 2026 ki report) | Cheez | Abhi | Target | |---|---|---| | Weight | 178 lb (zyada) | Dheere-dheere ~160 lb | | BMI | 26.4 (zyada) | Healthy range mein (<25) | | Body fat | 23.1% / 41.1 lb | Fat kam, muscle bachao | | Muscle | 78.1 lb | Banaye rakho (protein khilao) | Protein zyada isliye rakha hai taaki **fat kam ho, muscle nahi**. Body aaram mein ~1,719 kcal kharch karti hai; plan ~1,300 kcal deta hai, isliye body jama fat istemaal karti hai. ## 3. Cook ke liye Zaroori Niyam **✅ Hamesha karo** - Sirf whole grain: brown rice, millet (bajra/ragi), oats, multigrain atta - Bina skin wala chicken, machhli (salmon/tuna), egg white, har dal - Sarson / rice-bran / olive oil mein banao — 1 chamach per dish - Extra-virgin olive oil sirf **kacha**, salad par - Lunch AUR dinner dono mein kaccha salad + ek hari patti wali sabzi - Sirf gaay ka skimmed / toned doodh - Grill, roast, steam, ya halki gravy - Roz ek seed ya nut: chia, alsi (flax), sunflower, pumpkin, badam ya akhrot **❌ Kabhi mat karo** - White rice, maida, corn flour, rice flour - Laal maas (mutton, beef, pork, bhains/buff) - Ghee, makhan, margarine, malai/cream - Cheeni ya gud - Kaaju paste, moongfali, nariyal ya nariyal doodh - Mayonnaise wali dressing - Koi bhi deep-fried cheez - Zyada aloo; bhains ka doodh > Dal bahut achhi hai — bas gravy mein **cream, kaaju paste ya nariyal doodh mat daalna.** Thoda sarson/olive oil ka normal tadka best hai. ## 4. Roz ke Target (poore din ka khana milakar) | Energy | Protein | Carbs | Fat | |---|---|---|---| | ~1,300 kcal | 80–90 g | 140–150 g | 30–40 g | Aur **roz lagbhag 30–35 g fibre** — isliye har khane mein dal, sabzi, salad, oats ya seeds hai. Cook ko ginti nahi karni; neeche di gayi quantity follow karo, sab apne aap theek ho jaata hai. ## 5. Roz ki Simple Thali | Khana | Kya khana hai | Kyun | |---|---|---| | **Nashta** | Oats (40 g sookha) 150 ml skimmed doodh mein + 1 chamach chia/alsi + thoda fruit | Dheere pachne wale carbs + fibre, pet bhara rahe | | **Lunch** | Hatheli jitna chicken/machhli (100 g pakaa) + 1 chhoti katori brown rice YA 2 millet roti + 1 katori dal + 1 cup sabzi/broccoli + kaccha salad (1 chamach olive oil) | Din ka main protein + fibre | | **Dinner** | Kam protein (75–80 g pakaa) YA dal-sabzi dinner + 1 multigrain roti + 1 cup sabzi + salad. Halka aur jaldi. | Raat ko halka taaki fat kam ho | | **Snack** | Chhoti katori low-fat dahi + thode badam/akhrot (~10 g). Bhookh lage to 1 fruit. | Beech mein protein + healthy fat | **Haath se maapne ka aasaan tarika:** Protein = ek hatheli · Pakaa chawal = ek mutthi (cup) · Sabzi = do khuli hatheli · Tel = ek chhoti chamach per dish · Nuts = ek angootha. ## 6. Quantity Chart (ek serving) | Cheez | Per meal | Ghar ka maap | |---|---|---| | Chicken / machhli (pakaa) | 100 g lunch · 75–80 g dinner | 1 hatheli | | Brown rice (pakaa) | 120 g (sirf lunch) | 1 chhoti katori / mutthi | | Millet / multigrain roti | 1–2 roti | ~25 g atta each, bina ghee | | Dal (pakaa) | 150 ml | 1 katori | | Pakaai sabzi / broccoli | 150 g | 1 bhari cup | | Kaccha salad | 1 plate | patti + kheera/tamatar/gajar | | Pakane ka tel | 1 chamach per dish | isse zyada nahi | | Salad par olive oil | 1 chamach kaccha | halka | | Skimmed doodh | 150 ml | chhota glass | | Dahi (low-fat) | 100–125 g | 1 chhoti katori | | Seeds (chia/alsi) | roz 1 chamach | nashte ke saath | | Badam / akhrot | ~10 g | 5–6 daane | | Oats (sookha) | 40 g | ~4 chamach | ## 7. 2 Din ka Khana Ek Saath **Bana ke fridge mein rakho (2 din chalega):** - Protein: ~350–400 g pakaa (kaccha ~500–550 g) chicken/machhli — 2 lunch + 2 dinner - Anaaj: ~250 g pakaa brown rice - Dal: 1 medium bartan (~4 katori), halka tadka, bina cream/nariyal - Sabzi: ek bada batch sabzi/broccoli (~600 g), halka pakaa - 2 din ki roti ya atta guthhā - Oats alag rakho; seeds aur nuts dabbe mein **Taiyaar chhod do (Karan sir doosre din khud kar lenge):** - Dhoyi salad patti + kata kheera, tamatar, gajar, pyaaz ek dabbe mein - Nimbu aur olive oil bottle dressing ke liye - Dahi aur fruit fridge mein **Rakhne ka tareeka:** saaf airtight dabbe mein fridge mein; sirf utna garam karo jitna chahiye; garam karte waqt extra tel mat daalo. ## 8. 2 Din ka Sample Menu | | Din 1 | Din 2 | |---|---|---| | Nashta | Oats + skimmed doodh + chia + berries | Oats + skimmed doodh + alsi + seb | | Lunch | Masala grilled chicken (100 g) + brown rice + dal + roasted broccoli + salad | Grilled machhli/chicken (100 g) + brown rice + dal + mili-juli sabzi + salad | | Dinner | Grilled chicken (80 g) + 1 multigrain roti + chhoti roasted sweet potato + sabzi + salad | Dal + bhuni sabzi + 1 multigrain roti + salad (halka veg dinner) | | Snack | Dahi + 5–6 badam | Dahi + thode akhrot / fruit | *Dinner ek din chicken, ek din dal-sabzi — taaki protein sahi range mein rahe, fibre mile aur variety bhi.* ## 9. Aaj ka Khana — Masala Grilled Chicken, Roasted Broccoli aur Sweet Potato Aaj jo chicken, broccoli aur sweet potato laaye ho ussi se. **2 din ka** (2 lunch + 2 dinner). Indian/Nepali masala, **cream nahi, deep fry nahi.** **Saaman (2 din ke liye)** | Cheez | Maatra | |---|---| | Chicken (boneless, bina skin) | ~550 g kaccha | | Broccoli | 1 bada phool (~450–500 g) | | Sweet potato (shakarkand) | ~300 g (yeh carb hai — thoda hi serve karo) | | Dahi (low-fat, marinade) | 3 chamach | | Adrak-lehsun paste | 1 chamach | | Haldi | 1/4 chhoti chamach | | Jeera powder | 1/2 chhoti chamach | | Dhania powder | 1 chhoti chamach | | Laal mirch / garam masala | swaad anusaar | | Nimbu | 1 | | Sarson ya olive oil | total 2 chamach (1 chicken, 1 sabzi) | | Namak | kam rakho | **Banane ka tarika** 1. Chicken ke tukde kaato. Dahi, adrak-lehsun, haldi, jeera, dhania, mirch, nimbu ka ras, namak aur 1 chamach tel se marinate karo. 30 minute rakho. 2. Tava / oven / air-fryer par pakao (deep fry nahi). Oven 200°C par 20–25 min, beech mein ek baar palatna, andar tak pak jaaye. Tava par medium aanch, marinade ke saath, brown aur poora paka. 3. Broccoli: chhote tukde (florets). 1 chamach tel, thoda lehsun, namak, chutki bhar mirch milao. Oven 200°C ~15 min YA tave par halka crispy. Zyada gala mat dena. 4. Sweet potato: dho lo, chhilka rehne do, cube karo. Bina tel ke roast ya ubaal. Saada pakao — yeh carb hai, isliye thoda hi do. 5. Thanda karke chicken, broccoli, sweet potato **alag-alag airtight dabbe** mein fridge mein rakho. **Karan sir ko kaise parosna (har meal)** - **Lunch:** 1 hatheli chicken + 1 bhari cup broccoli + ek chhoti mutthi sweet potato + kaccha salad (1 chamach olive oil + nimbu). - **Dinner:** thoda kam chicken + broccoli + salad (raat ko sweet potato mat do, ya bahut thoda). - Lunch mein 1 katori dal bhi de sakte ho — protein aur fibre ke liye. > Is meal mein sweet potato hi chawal ki jagah hai. **Chawal AUR badi sweet potato dono ek saath mat dena.**