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At Saffola Fittify Gourmet, we believe in adding more nutrition to your food & more flavour to your life. With this motto, our range has been carefully created by Nutritionists and curated by celebrity chef Kunal Kapur to combine the best of taste with health for a fitter life.

Incorporate Saffola FITTIFY Gourmet into your weight management journey*

HOUSEHOLD MEASUREMENTS USED IN THE DIET CHARTS

NAME

ABBREVIATED FORM

MEASURES

Katori

k/K

150ml

Cup

C

150ml

Glass

G

200ml

NAME

ABBREVIATED FORM

MEASURES

Tablespoon

Tbsp

15g

Teaspoon

tsp

5g

Quarter plate

qtr plate

-

IF ANYONE IS LACTOSE INTOLERANT OR DISLIKE MILK

1 Glass Milk = 45 gm (Home-made paneer) or 1 Vati curd or 2 Glasses of thick buttermilk.

The Centers for Disease Control and Prevention, or CDC, recommends that people lose weight gradually, approximately 1 to 2 pounds per week. This equates to between 0.45 and 0.9 kilograms of weight loss per week. A decrease of 300 to 500 kcal/day will result in weight losses of about 1 ⁄2 to 1 lb/week and a 10 percent loss in 6 months.

Reference: https://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf

RECOMMENDED DIET PLANS

APPROXIMATELY 1200 KCAL PER DAY

• Early Morning – 1 C Green Tea + 2-3 walnuts

Breakfast – Saffola Fittify Hi-Protein Slim Meal-Shake (Toned milk 200 ml)

Mid Morning – 1 C Green Coffee + 1 fruit (200 gm) / 1/2 mango

• Lunch – 1 chapati/ Bhakri + 1 Katori Veg + 1 quarter plate salad

Evening – 1 C Green Tea + 1/2 Vati Puffed cerals (1 tsp oil for seasoning)

Late Evening – 1 C Green Coffee + 5-6 almonds • Dinner – Saffola Fittify Hi-Protein Soup

APPROXIMATELY 1400 KCAL PER DAY

Early Morning – 1 C Green Tea + 2-3 walnuts

Breakfast – Saffola Fittify Hi-Protein Slim Meal-Shake (Toned milk 200 ml)

Mid Morning – 1 C Green Coffee + 1 fruit (200 gm) / 1/2 mango

Lunch – 2 chapatis/ Bhakri + 1 Katori Veg + 1 quarter plate salad + 1 G buttermilk

Evening – 1 C Green Tea + 1/2 Vati Puffed cereals (1 tsp oil for seasoning)

Late Evening – 1 C Green Coffee + 7-8 almonds

Dinner – Saffola Fittify Hi-Protein Soup + 1/2 Katori Sprouts

Bedtime – 1/2 C Milk (toned 100 ml)

APPROXIMATELY 1600 KCAL PER DAY

Early Morning – 1 C Green Tea + 2-3 walnuts

Breakfast – Saffola Fittify Hi-Protein Slim Meal-Shake (Toned milk 200 ml)

Mid Morning – 1 C Green Coffee + 1 fruit (200 gm) / 1/2 mango

Lunch – 2 chapatis/ Bhakri + 1 Katori Veg + 1 katori dal + 1 quarter plate salad + 1 G buttermilk

Evening – 1 C Green Tea + 1 Vati Puffed cereals (1 tsp oil for seasoning)

Late Evening – 1 C Green Coffee + 7-8 almonds

Dinner – Saffola Fittify Hi-Protein Soup + 1 bowl curd/ 2 pcs roasted paneer/boiled egg-1

Bedtime – 1/2 C Milk (toned 100 ml)

APPROXIMATELY 1800 KCAL PER DAY

Early Morning – 1 C Green Tea + 2-3 walnuts

Breakfast – Saffola Fittify Hi-Protein Slim Meal-Shake (Toned milk 200 ml)

Mid Morning – 1 C Green Coffee + 1 fruit (200 gm) / 1/2 mango

Lunch – 2 chapatis/ Bhakris + 1/2 vati rice + 1 Katori Veg + 1 quarter plate salad + 1 Katori dal + 1 Katori curd / 2 G buttermilk

Evening – 1 C Green Tea + 1 Vati Puffed cereals (2 tsp oil for seasoning) + 25 gm roasted chana

Late Evening – 1 C Green Coffee + 7-8 almonds

• Dinner – Saffola Fittify Hi-Protein Soup + 1 bowl curd/ 2 pcs roasted paneer/boiled egg-1

Bedtime – 1/2 C Milk (toned 100 ml)

APPROXIMATELY 2000 KCAL PER DAY

Early Morning – 1 C Green Tea + 2-3 walnuts

Breakfast – Saffola Fittify Hi-Protein Slim Meal-Shake (Toned milk 200 ml)

Mid Morning – 1 C Green Coffee + 1 fruit (200 gm) / 1/2 mango

Lunch – 2 chapatis/Bhakris + 1 small katori rice + 1 Katori Veg + 1 quarter plate salad + 1 Katori dal + 1 Katori curd / 2 G buttermilk

Evening – 1 C Green Tea + 1 Vati Puffed cereals chaat (2 tsp oil for seasoning) + 25 gm roasted chana

Late Evening – 1 C Green Coffee + 7-8 almonds

Dinner – Saffola Fittify Hi-Protein Soup + 1 bowl curd/ 2 pcs roasted paneer/boiled egg-1

Bedtime – 1 G Milk (toned 200 ml)

VARIATIONS IN MEAL OPTIONS

• 1 Chapati = ½ Bhakri/ Thalipeeth/ 1 Nachani roti / roasted veg parantha (small)/ 1 sada dosa (big) or 2 small, ½ uttapam,
2 med–sized idli, or ½ bowl corn salad/ wheat bread or multi grain sandwich (2 slices-trimmed)/ 2 stuffed idli/
2 med-sized appams/ ½ katori vermicelli or rawa upma

• ½ k Plain Rice = ½ veg pulao/ masala rice/ masala khichri/ sada khichri (moong or tuar dal)/ lemon rice/ curd rice

• 1 k Dal = 1 k kadhi/ pea veg/ sambhar/ rasam/ mixed pulse/ usal/ moong badi vegetable (roasted moong balls)/ 
½ k rajmah/ chole/ dry chana/ ¼ k soya

• 1 k Curd = 3 G buttermilk/ 1 ½ k vegetable (onion – tomato) raita/ cucumber raita/ carrot raita/ fruit raita

• Salad = Green salad (slices of cucumber/ onion/ carrot) / guava- cabbage salad/ kuchumber salad (diced vegetables)/
radish with green chillies salad with or without curd. Use roasted jeera or vinegar for dressing

• Snacks = Roasted kurmura, roasted khakhra, roasted chiwra, dry bhel, green peas chat/ puffed jowar/ bajra/ oats/
nachani/ roasted chana/ sprouts/ green moong dosa

• For Non Vegetarians:
Substitute 1 k dal and curd for 75 g roasted chicken or chicken curry/ grilled fish or fish in gravy
A glass of milk for two egg whites
Egg or non veg should be taken only twice a week*

• Use turmeric milk, whole spices and condiments like bay leaf, cinnamon stick, black cardamom, dry ginger, black pepper
whole, clove etc. while cooking your vegetable, rice or pulao

• Oilseeds – Pumpkin, flax, sunflower, chia etc. may be added to curd or eaten as it is in place of nuts.

Measurements: 1 cup = 150ml, 1 glass = 200ml, 1 Tbsp = 15g, 1 Tsp = 5g

DIETARY GUIDELINES FOR DIFFERENT REGIONAL ZONES IN THE COUNTRY

NORTH

Avoid fried foods like parantha, samosa, kachori, bread pakoras, puri, kulcha, bhature and papad. Switch to roasted snacks

Reduce the intake of full cream milk, lassi, paneer. Instead use toned / cow’s milk

Cook food in minimum oil. Use 1 tsp of oil per person per meal.

Avoid sweets, sugar, jaggery and any form of sweets

Cold drinks/ soft drinks/ fruit juices etc.

Excess salt in vegetables, in flour, salad and curds

Do not add ghee from top in dals, chapattis and gravy vegetables.

Avoid non-vegetarian foods else limit non-veg – avoid fried chicken, mutton, whole egg or full egg omlette.

WEST

Apart from the above follow this:

Avoid sugar and jaggery in gravies, vegetables, dals and kadhi

Cook bhakri with minimum oil and avoid fat while kneading flour

Avoid thepla and fried alu wadi, dal kachori and fried snacks

Cook traditional snacks like fried dal, bati and stuffed mirch with minimum ghee or oil

Substitute pav with whole wheat bread or multigrain bread once a week

Consume snacks like wheat bread sandwich, mixed vegetable khichri instead of pav bhaji, vada pav, etc. for dinner

Avoid non-vegetarian foods else limit non-veg – avoid fried chicken, mutton, whole egg and omlette.

EAST

Avoid fried fish and fried non veg

Avoid puris or lucchis

Avoid non-vegetarian foods else limit non-veg – avoid fried chicken, mutton, whole egg and omlette.

SOUTH

Avoid coconut, groundnut in vegetable gravies

Avoid large quantity of rice in any meal. Limit rice and include some chapattis

Instead of only wheat chapattis, multi grain/ nachani or ragi rotis and parboiled rice kanji or ragi/ nachani kanji can also be taken

Limit intake of chaklis, murruku, banana chips, mendu vada and fried snacks

Avoid non-vegetarian foods else limit non-veg – avoid fried chicken, mutton, whole egg and omlette.