We know that most diets fail and we also know that this is largely because they create feelings of deprivation and severely restrict the food choices made available to those following them. No one wants to repeat the same week of meals over and over again, for the rest of their lives, while excluding most ‘soul foods’ completely.


I believe in a different approach – the one that lets you have delicious biryani with raita, polish off a kebabs for dinner, and perhaps even squeeze in some chocolate if you’ve been wanting some for a while!

I call this my 80/10/10 approach or Flexible Dieting.



Since we focus more on portion sizes and incorrect portion will completely change the calories being consumed.

In order to avoid confusion regarding the measurements in the meal plan please use standard measuring cups.

Here's a link to the cheapest one I found on amazon. In case you need a set. These are the most easily available measures.



If you have or want to buy a different set ensure the following measurements
1 cup = 240 ml
3/4 cup = 180 ml
1/2 cup = 120 ml
Please remember portion sizes are crucial in this journey. Many brands 1 cup is 250 ml whereas we want the one that is 240ml. 
DO NOT use regular home bowls to measure unless they are as per the measurement above.
All measurements as POST cooking (unless mentioned otherwise)

Don’t have measuring cups yet?

No problem. Till you get measuring cups here is a simple solution. 

1 cup = 240 ml
3/4 cup = 180 ml
1/2 cup = 120 ml

You need to do this only once

*Step 1*

Take a 500 ml packet of milk
Divide in exact half 
Put it in an eating bowl.
Now remove 2 tablespoons from this.
You have 240 ml.
Mark this bowl as a 1 cup measurement


*Step 2*

Now that you have a 1 cup measure (240ml)
Divide this in exact half again (120ml)
See which bowl it fits in ( should be a different one from 1 cup)
This is your 1/2 cup measuring bowl

*Step 3*

3/4 cup measurement
you already know how much 1/2 cup is
Now divide it again to get 1/4 cup or 60 ml
The in a bowl add the 60 ml and 120 ml and you have your 3/4 cup measure

*Step 4*

Keep these bowls aside so you know how to measure

Why milk - because it comes measured in 500 ml packets
So we ensure we start with an accurate measurement
You can of course use this milk now.
This is just to ensure that you have the right measurements
When you can’t buy measuring cups. You can use anything that comes as 500 ml to do this calculation.