IF90.fit Public Program: Meal Ideas for Week 1

Hello! We hope you have had positive experiences with the IF90.fit Public Program so far. One challenge people may face during this time is not knowing what to replace their usually carb-heavy meals with, or needing ideas for alternate recipes.

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This article contains ideas for mid-day snacks, breakfast, and lunch. These meal ideas were created by Sonalee Bhattacharya, a moderator of the IF90.fit Public Program group on Facebook.

These ideas are for Week One, because while some carbs are changed, the total carb content isn’t really reduced much. Please do not follow this for week 2.


  • Makhana/Chana: Pan-roasted and seasoned with salt and pepper.
  • Chat: Made with your choice of nuts, Makhana, and Murmura. Dry roast them, add crunchy veggies like tomatoes, onions, or cucumbers, and top it with some Chat Masala. Add a squeeze of lemon if you wish.
  • Kachumbar: This dish is a mixture of chopped tomatoes, cucumbers, onions, lemon juice, and chili if you wish. Essentially, this is Chat without the nuts, Makhana, or Murmura.
  • Soup: Tomato and spinach soup are great to have as a snack. You could have chicken soup as well. Make an effort to use less oil.
  • Buttermilk: You could have this plain, with salt, or flavored with coriander leaves, mint leaves, and spices.


A great drink to have before your breakfast is a glass of warm water with a squeeze of lemon, or a capful of ACV (Apple Cider Vinegar).

  • Dry fruits and nuts: Remember to soak the nuts in mineral water the night before. You could have this by itself, or on the side along with your breakfast.
  • Oats Chilla: Make your Chilla as you normally would, replacing the Besan with oats. Try to use less oil, and enough oats to just bind the mixture. Have pickle, Dahi, or boiled veggies on the side. You could also have a squeeze of lemon or coriander Chutney.
  • Oats Daliya: While we’re on the subject of oats, you could consider having it the traditional way as Daliya too. Add your favorite veggies to add volume and crunch.
  • Fruit bowl: Cut up your favorite fruits like watermelons, papayas, apples, and bananas, chill it in the fridge, and consume.
  • Omelet: Dice some veggies to add in the omelet to increase its volume. Reduce the amount of oil, and have a bowl of Dahi or veggies on the side.
  • Smoothie: Cut some apples and carrots, and slice a beetroot. Add coconut water or milk, and blend. Feel free to look up alternative smoothie recipes on the internet if this one doesn’t fancy you.
  • Cereal bowl: Instead of the milk being full fat or toned, consider having it skimmed. Try to have cereal that contains minimal or no sugar. Consume with your fruit bowl or smoothie on the side.


  • Quinoa Khichdi: Prepare with Dal and veggies, replacing the rice with quinoa. Consume with pickles or Dahi. Although quinoa is a carb-heavy food, its rich in fiber and protein.
  • Dal Chilla: Make your Chilla as you normally would, replacing the Besan with Dal batter. Try to use less oil, and enough Dal batter to just bind the mixture. Have pickle, Dahi, or boiled veggies on the side. You could also have a squeeze of lemon or coriander Chutney.
  • Dal: Normally prepare your choice of Dal, add a teaspoon of Ghee if you wish, and have it with pickles to add flavor, or a side of veggies to add crunch. Consider adding less oil for the Tadka.
  • Sambar: Prepare your usual Sambar with less oil for the Tadka, and add loads of your favorite veggies.
  • Mushrooms: Grill your mushrooms, season with salt and pepper, add spices to your taste, and serve with a side of Dahi or salad. You could also make chili mushrooms with less oil.
  • Grilled chicken/fish and veggies: Grill some chicken or fish with your choice of spices, saute your veggies and season with salt and pepper, and mix them. Serve with a salad on the side to add crunch.

Please assess your health and follow these meal ideas if your doctor approves. Good luck with Week 1, and keep sharing your experiences with us on our Facebook group.

Reviewed by Sid Khullar

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