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Stage -I Diet

Chicken Clear Soup


>> Chicken ( chicken breast)

>> Carrot – 1 cut into small pieces

>> Onion-1 cut into big pieces

>> Ginger – 1 inch piece cut into chunks

>> Salt to taste

>> Cilantro / Coriander leaves for garnishings

>> Water – 200 ml


>>Take water in a sauce pan and add in carrot, onions, ginger, salt, and chicken in it.

>> Cook this for 10 mins or untill the chicken is cooked.Remove the chicken and shred into small pieces and set aside for a moment.

>> Drain the stock and discard the vegetables.

>> Now pour the stock back into the pan and bring it to a boil.

>> Add the chicken back in this and simmer for a min.

Clear Tomato Soup


>> 1 pint Canned Tomatoes (stewed)

>> 3 cup Water

>> ½ Onion, sliced

>> 2- 3 Bay Leaves

>> Few grains of Thyme

>> 1 tsp Salt

How to make Clear Tomato Soup

>>Take a pan and cook all the ingredients in it, together, for twenty minutes, on medium-low flame.

>> Take a cup of cold water and mix all purpose flour in it. Add this mixture to the soup, to thicken it. Heat again.

>> Add a tbsp of butter and serve hot.

Carrot Soup


>> Carrots - 250 grams or 1 cup heaped (washed, peeled and chopped)

>> Onion -1 medium size

>> Ginger - 1 inch piece

>> Garlic - 2 cloves

>> Olive oil - 1 tsp

>> Salt and pepper powder to taste


>>Wash the carrots, peel and chop it into cubes.

>> Peel and chop onions, ginger and garlic


>>In a pressure cooker or a pan, heat a tsp of oil, add chopped onions, garlic and ginger.

>> Cook onions until translucent. Then add chopped carrots and saute for 2-3 seconds.

>> Add 1 cup of water or vegetable stock, salt needed and cook covered in medium flame until the carrots are soft. Alternatively you can also pressure cook for 2 whistles.

>> Once cooked, cool it and blend it to a puree in a blender. Strain using a soup strainer.

>> Add another half cup of water and reheat the soup. Add salt (if required) and pepper powder to taste and enjoy it piping hot.

Stage -II Diet

Oats Soup

Ingredients needed

>> Oats - 2 tbsp (I used Quaker oats)

>> Skimmed milk -3/4 cup

>> Pearl Onion - 2 tbsp finely chopped

>> Garlic -2 cloves minced

>> Pepper powder to taste

>> Salt to taste

>> Oil - 1 tsp


>> Heat oil in a pan, saute onion and garlic until onion turns translucent. Keep it aside.

>> Cook oats in 1/2 - 3/4 cup of water stirring continuously until it thickens.(This will take only 3-4 minutes)

>> Then add milk and bring it to boil. Switch off the flame. Add onion+garlic mix, salt and pepper powder to taste.

Spinach Soup Recipe

Ingredients needed

>> Spinach -1 1/4 cup(140gms)

>> Olive oil 1/2 tbsp

>> Onion - 1/4 cup chopped

>> Milk 1/2 cup

>> Salt and pepper powder to taste


>> Heat oil in a pan and saute onions until it turns transparent.

>> Add chopped spinach and saute for a few more seconds.

>> Add 1 1/2 cup of water and cook on medium flame for 10 minutes.

>> After it cools, blend it to a puree. Strain it using a soup strainer. (If using mixie, strain the water, (reserve that water) grind it and then add the water to the ground spinach paste. Strain the mixture.).

>> Reheat the soup. Add the milk bring it to boil in medium flame. Once it boils, simmer for 5 minutes. Add salt and pepper powder to taste

Mixed Vegetable Soup

Ingredients needed

>> Carrot -1

>> Beans -5-6

>> Cauliflower - 4-5 florets

>> Cabbage - 100 grams

>> Spring onion - 4-5

>> Capsicum- 1/2

>> Onion- 1

>> Garlic- 3-4 cloves

>> SGinger – small bit

>> Salt – little


>>Chop all the vegetables. Take a pressure pan/cooker, add all the vegetables, 4 cups of water, salt and bring it to boil, then simmer for 30-40 minutes. Strain the vegetable soup stock in a colander. Press the vegetables nicely with a ladle to extract the stock fully.This vegetable stock can be used to prepare all kinds of vegetable soup.

>> You can add broccoli, leeks, celery and mushrooms to the above. Do not add tomatoes and potatoes. I have heard that in hotels they add vegetable peels but I do not prefer that because of the pesticide residue on the peels. You can do so, if you use organic vegetables.

>> Total nutritive value

>> Calories =123.9kcal

>>Proteins =4.8gms

>> Fats =0.4gms


Stage -III Diet

Instant oats idli

Ingredients needed

>> Oats -1/2 cups, dry roast for 4 minutes, cool and grind to a fine powder

>> Semolina -1 spoon (sooji/upma rava)

>> Pearl Onion - 2 tbsp finely chopped

>> Yogurt – 1/2 cup (curd)

>> Carrot -1/2, peeled and grated

>> Salt to taste

>> Water as required

>> For Tadka:

>> Mustard seeds - 1/2 tsp

>> Split Black Gram Dal - 1 tsp (urad dal/minappapu)

>> Curry leaves - 1 sprig

>> Coriander leaves - 1-2 tbsps, finely chopped (optional)

>> Salt to taste

>> Oil – 1/2 tsp


>> Heat oil in a heavy bottomed vessel. Add mustard seeds, urad dal and chopped curry leaves saute for a few seconds

>> Then add grated carrot ,semolina/sooji and saute for 4 mts. Add coriander leaves and turn off heat.

>> Make a thick idli batter by adding salt ,curd in oats powder with water .

>> Grease idli plates or a stainless steel cup. Pour a ladle full of batter in each greased depression of the idli plates.

>> Steam for 13-15 minutes. Serve warm with samber .

Energy=333.5 kcal,protein=14.6gms,fats=7.3gms,CHO=53.1gms.

Jowar and Vegetable Porridge

Ingredients needed

>> 1/2cup jowar powder 100gms

>> Salt to taste

>> 1/4 tsp oil

>> 1/4 cup chopped mixed vegetables (french beans , carrot , green peas and cauliflower)

>> 1/8 tsp mustard seeds

For The Topping

>> 1/2 tbsp finely chopped tomatoes

>> 1/2 tbsp finely chopped onions

>> 1/2 tbsp finely chopped coriander


>> Combine jowar powder , salt with 2 cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.

>> Allow the steam to escape before opening the lid.

>> Heat the oil in a deep pan and add mustard seeds

>>When the mustard seeds crackle, add the mixed vegetables and sauté on a medium flame for 3 to 4 minutes.

>> Add cooked jowar mixture, 1½ cups of water and salt, to mix vegetables and cook for 6 to 7 minutes, while stirring occasionally.

>> Top with the tomato, onion and coriander and serve immediately.

Lentil Soup Recipe-Dal Soup-Masoor Dal Tomato Soup

Ingredients needed

>> Onion chopped -1/2 cup

>> Garlic - 3 cloves

>> Tomatoes - 3/4 cup chopped

>> Dal/lentils -1/4 cup (you can use masoor dal or moong dal or a mix the both the dals as I have done)

>> Chilli powder -1/2 tsp

>> Salt to taste

>> Pepper powder to taste

>> Oil - 2-3 tsp


>>Chop onion, tomatoes, garlic and keep it ready.

>> Soak dal for 15 minutes in hot water.(You can reduce the cooking time and fuel by soaking dal)


>> Heat oil in a pressure pan, add chopped onions, garlic and saute until onions turn transparent.

>> Add chopped tomatoes and saute for a few more minutes.

>> Add chilli powder, salt needed, soaked dal and 2 cups of water. Pressure cook for 1 whistle. If you had not soaked the dal, pressure cook for 2 whistles.

>> After the pressure subsides, open the cooker and let it cool. Blend the cooked mixture to a smooth puree.

Strain it using a strainer.

>> Add 1/2 cup of water and reheat the mixture. Let the mixture come to a boil, then simmer for 5-6 minutes and remove from heat.

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