⚠️ This is a demo sample. Final plans are customised as per your BMI, work routine, stress level & medical history.
💼 7-Day Office / Busy Lifestyle Diet Plan — Sample
Quick • Portable • Time-Saving Workday Meals
Day 1 — Light & Energetic Start
Easy Breakfast • Work-Friendly Meals
6:45 AM
💧
Morning
Warm water + soaked almonds 5 pcs
9:00 AM
🥣
Breakfast
Oats + seeds mix — 1 bowl
1:30 PM
🍛
Lunch (Office Tiffin)
2 chapati • dal • veg curry • salad
5:30 PM
🥜
Tea Break
Roasted chana — 1 handful
8:30 PM
🍲
Dinner
Vegetable soup + light khichdi
Day 2 — Stable Energy Day
No Heavy Foods • No Midday Crash
6:45 AM
🌿
Morning
Cumin water — 200 ml
9:00 AM
🥪
Breakfast
Besan chilla — 2 pcs
1:30 PM
🍚
Lunch
Small rice + dal + veg curry
5:30 PM
🍏
Snack
Apple — 1
8:15 PM
🥗
Dinner
Salad + veg soup
Day 3 — Long Workday Support
Portable • Quick • Office Safe
6:45 AM
🍋
Morning
Lemon water
9:00 AM
🥗
Breakfast
Sprouts bowl — 1 bowl
1:30 PM
🍛
Lunch
2 chapati • dal • veg curry
5:30 PM
☕
Tea Break
Green tea + peanuts (small)
8:30 PM
🍜
Dinner
Light khichdi — 1 bowl
Day 4 — Desk-Job Friendly Meals
Less Oil • Easy Digestion
6:45 AM
🍵
Morning
Herbal tea
9:00 AM
🥣
Breakfast
Vegetable oats
1:30 PM
🍲
Lunch
Millet roti • dal • veg
5:30 PM
🍇
Snack
Fruit bowl — small
8:15 PM
🌙
Dinner
Soup only
Day 5 — Work Stress Friendly Meals
Light • Calm • Non-Greasy
6:45 AM
🌿
Morning
Jeera water
9:00 AM
🥪
Breakfast
Moong dal chilla — 2 pcs
1:30 PM
🍛
Lunch
2 chapati • veg curry • dal
5:30 PM
🥜
Snack
Nuts & seeds mix
8:30 PM
🍲
Dinner
Veg soup + salad
Day 6 — Easy Weekend Work Mode
Light • Relaxed • Balanced
7:00 AM
🍋
Morning
Lemon water
9:30 AM
🥣
Breakfast
Curd + fruits
1:30 PM
🍚
Lunch
Rice (small) + dal + veg
5:30 PM
🍵
Snack
Green tea + murmura
8:15 PM
🥗
Dinner
Salad + light soup
Day 7 — Detox & Reset Day
Hydration • Light Dinner
7:00 AM
💧
Morning
Detox water
9:30 AM
🥤
Breakfast
Smoothie bowl — small
1:30 PM
🍲
Lunch
Veg rice bowl — small
5:00 PM
🍐
Snack
Pear — 1
7:45 PM
🥣
Dinner
Soup only — 1 bowl
💡 Busy Lifestyle — Smart Nutrition Tips
• Carry nuts / roasted chana for emergency hunger
• Avoid sugary tea, bakery snacks & fried foods
• Drink 2–2.5 litres water daily during work
• Take 2–3 short walk breaks instead of sitting long
⚠ Important Disclaimer
This is a general office-lifestyle sample diet. If you have diabetes, thyroid, PCOS, acidity, gastric issues, pregnancy or any medical condition — please take a personalised diet plan from a certified dietitian.