30-Day South Indian Weight Loss Diet Plan

Day 1:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 2:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 3:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 4:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 5:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 6:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 7:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 8:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 9:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 10:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 11:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 12:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)
Day 13:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 14:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 15:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 16:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 17:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 18:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 19:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 20:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 21:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 22:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 23:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 24:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 25:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 26:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 27:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 28:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)

Day 29:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)
Day 30:
Breakfast:
- Option 1: Idli with coconut chutney and sambar
- Option 2: Dosa with tomato chutney
- Drink: Warm lemon water or green tea
Lunch:
- Steamed rice (small portion) with dal and a serving of vegetable poriyal (e.g., beans or cabbage)
- A bowl of rasam with pepper and garlic
- Fresh vegetable salad (tomato, cucumber, carrot, and onions)
Dinner:
- Ragi mudde (finger millet balls) with spinach sambar
- A serving of steamed vegetables
- Buttermilk (low-fat, no sugar)