Summer shape-up Lite – Slimming Diet Menu – Vol 01 – Series 05


Summer shape-up Lite  – Slimming Diet Menu  – Vol 01 – Series 05

The Ways Spring Makes You Lose Weight Without Even Trying

This plan from Yoginitya, author of Yogic Cookbook, was created specifically for summer when farmers’ markets offer an endless variety of veggies and fruits.


Let’s start


Ushapaan (उषापान )

Rise up with two & half glasses of stale water of copper charger vessel. Dip silver coin in water

& walk for a min, then go for fresh… (Drink first water in standing posture)

Engulf that overnight saliva with water

Morning Ablutions (सुबह प्रक्षालन)

Eliminate :- Empty the bladder and the bowels.

Brush Your Teeth & scrape your tongue.

Yoga & workout (योग व व्यायाम)

Now ! its time for

Morning Refreshment :-



Watermelon Smoothie

blend a bowl of seeded watermelon + seedless tomatoes + a thumbsized fresh turmeric in a electric blender. then, rinse and add 1/2 tsp of basil seeds 30 min soaked + 1/2 tsp of chia seeds (overnight soaked).

Do not add salt, You may add stevia sweetner.

Massage, bathing & meditation

Now massage your body with curd

or sometimes you may massage your body with papaya, lemon & tomato pulp / olive oil / coconut oil / sesame oil / mustard oil.

Massage is mandatory

After 15 min of massage take bath…with normal water.

sometimes you may add rose water or lemon juice in your bathing water

Go for bathing, meditate & chant…

Now ! its time for

Breakfast :-

Choose one each day


Multi Vegetable Poha

having curry leaves & with lemon juice



A bowl of tomato cheese & parantha

a bowl of tomato cheese with parantha


Lauki thepla

2 medium sized theplas having ginger, garlic, curry leaves & spices with curd raita.

You may add rock salt & black pepper in curd if desired.


After 40 min of breakfast :-



having lemon juice or honey (any one)

After one hour of that

Spinach smoothie

Blend a bowl peel of watermelon + 1 unpeeled cucumber.

Rinse & use waste for body scrubbing & use extracted juice as drink

Add few curry leaves, few chives (garlic leaves), a handful of spinach leaves & 1 fresh amla in that extracted juice of watermelon peel & take without removing pulp of these three things.

Add rock salt before serve.

After 90 min of breakfast drink water a lot

Mid Day Refreshment / Energy-boosting snacks :-

A huge bowl of Salad

Few more salad Ingredients idea : ½ cucumber unpeeled, ½ beet root, 1 long cucumber & a handful of spinach leaves

Sometimes you may add radish & radish leaves or red & yellow bell peppers if available.

Sometimes you may take melon instead of salad.


30 min before Lunch :-

A glass of plain water

sip-sip pattern in sitting posture.




Lunch :-

Choose one a day


Vegetable Masala Oats

having multi vegetable like green pea, cabbage, capsicum & carrrot in it.

You may take thin curd having

Take this oats with curd raita.


Grilled & saute vegetables & 2 chapattis

1 medium sized unpeeled roasted potato, mushroom, tomato, bell pappers, tofu, etc having little rock salt, black pepper & lemon etc.

You may sprinkle a pinch of cinnamon powder on it.

You may also add zucchini along with vegetables.

You may sprinkle pudina chutney / lemon any one of two.


Plain Rice with daal

with salad chopped & lemon etc.

Soak brown rice for 30 min before cooking.

Also take ginger & fresh turmeric in your salad.



Chatpatti lauki

A bowl of lauki ki sabzi having tomatoes, lemon or tamarind any one, cinnamon powder & black pepper.




90 min After Lunch :-


Plain water

2-3 glasses of plain water in sitting posture



Evening 4-5 pm :-


Orange / Falsa / jamun / grapes squash

Add stevia sweetner & lemon to taste.

Its time to practice Yoga :-

Go for walk, breathing & workout

15 min after yoga & exercise :-

Amla aloevera & wheatgrass juice

add same quantity of hot water & take

Sunset Refreshment :-

Choose one a day


An apple or 3-4 peach

having a pinch of black pepper

You may take pineapple & pomegranate mixture



Dinner :-

Once in a week take only only milk instead of dinner


Vegetable soup

A bowl of multivegetable soup.You may take 1 bran chapatti (70 % wheat & 30% bran)

If you like then you also can add 40 gm of tofu in it.


Carrot Soup

A bowl of soup of grated carrots having cumin, black pepper, ginger garlic & cinnamon.

with lemon & coriander leaves garnished.


2 full bran chapattis with any seasonal vegetable

lauki, tinda, ghiya tori, sem fali, karela, bhindi etc..


At Night :-


Take a cup of Lukewarm Milk

having mild Stevia sweetner.

Take milk in standing posture


For Best Results : Keep smiling whole day…

Drink Water whole day morning to sunset in sitting posture

Use spices, fruits & Vegetables according to season & nature of your body & prefer rock salt in your diet.

follow this plan at least 6 days.




That’s all

Yogic Diet

Its Yoginitya Presentation

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