1-Week VRD Diet Plan

Day 1
Breakfast: 2 boiled eggs with a side of sautéed spinach cooked in coconut oil.
Mid-Morning Snack: Clear vegetable soup with added coconut oil.
Lunch: Grilled chicken breast (150g) with a mixed salad (lettuce, cucumber, and tomatoes) dressed with olive oil.
Evening Snack: A small bowl of mixed nuts (almonds and walnuts).
Dinner: Baked salmon (150g) with steamed broccoli and cauliflower drizzled with ghee.

Day 2
Breakfast: Omelette made with 3 eggs and mixed bell peppers.
Mid-Morning Snack: Clear chicken soup with added coconut oil.
Lunch: Mutton curry (150g) with sautéed green beans.
Evening Snack: A small serving of avocado.
Dinner: Stir-fried shrimp (150g) with zucchini noodles.

Day 3
Breakfast: Smoothie made with unsweetened almond milk, spinach, and protein powder.
Mid-Morning Snack: Cucumber slices with hummus.
Lunch: Grilled fish (150g) with a side of asparagus.
Evening Snack: Hard-boiled egg.
Dinner: Chicken salad with mixed greens, avocado, and olive oil dressing.

Day 4
Breakfast: Scrambled eggs (3 eggs) with tomatoes and herbs.
Mid-Morning Snack: Clear vegetable soup.
Lunch: Beef stir-fry (150g) with bell peppers and broccoli.
Evening Snack: Celery sticks with almond butter.
Dinner: Baked chicken thighs (150g) with roasted Brussels sprouts.

Day 5
Breakfast: Chia seed pudding made with almond milk and topped with berries.
Mid-Morning Snack: Clear chicken soup.
Lunch: Grilled turkey breast (150g) with a side salad of leafy greens.
Evening Snack: A small handful of mixed seeds.
Dinner: Lamb chops (150g) with sautéed kale.

Day 6
Breakfast: Egg frittata with mushrooms and cheese.
Mid-Morning Snack: Clear vegetable soup.
Lunch: Tuna salad (canned tuna in olive oil) served on a bed of lettuce.
Evening Snack: Sliced bell peppers with guacamole.
Dinner: Pork tenderloin (150g) with roasted cauliflower.

Day 7
Breakfast: Smoothie made with coconut milk, spinach, and protein powder.
Mid-Morning Snack: Hard-boiled egg or cheese slices.
Lunch: Grilled chicken Caesar salad without croutons.
Evening Snack: A small bowl of olives or pickles.
Dinner: Fish curry (150g) served with sautéed green vegetables.