Name: Anil Kashyap
Age: 30
BMI: 34.67
Weight: 106.5
Diet Preference: Non-Vegetarian
Nutritionist Name: simita.chatterjee@healthifyme.com
07:15 AM
Lemon Water(1 glass) Almonds Soaked in Water(4 piece) Apple(1 small (2-3/4" dia))
08:45 AM
Boiled Egg(2 egg)
or
Milk(1 glass)
09:30 AM
Vegetable Poha(1 cup)
or
Oats with Vegetables(1 bowl)
or
Peanut Tomato Chutney(1 tablespoon) Sooji Vegetable Cheela(2 cheela)
or
Besan Chilla(2 cheela) Peanut Tomato Chutney(1 tablespoon)
or
Skim Milk(1 glass) No Added Sugar Muesli(40 grams)
or
Boiled Chana(1 katori) Vegetable Salad(1 katori)
or
Vegetable Brown Bread Sandwich(1 sandwich)
11:30 AM
Banana(1 small (6" to 6-7/8" long))
or
Papaya(2 cup 1" pieces)
or
Watermelon(2 cup, diced) Date(2 small date, pitted)
or
Guava(2 fruit, without refuse)
or
Lime, Sweet Musambi(200 grams)
01:30 PM
Rice(1 cup) Mixed Vegetable Sabji(1 katori) Methi Dal(1 katori)
or
Beetroot Roti(2 roti) Rajma Gravy(1 katori) Mixed Vegetable Salad(1 katori)
or
Cabbage Roti(2 roti/chapati) Paneer Vegetable Sabji(1 katori) Mixed Vegetable Salad(1 katori)
or
Jeera Rice(1 cup) Chicken Onion Tomato Curry(1 katori) Cucumber Tomato Salad(1 katori)
or
Stuffed Radish Chapati(2 roti/chapati) Beans Cabbage Capsicum Sabji(1 katori) Dal Tadka(1
katori)
or
Roti(2 roti/chapati) Gobi Paneer Curry(1 katori) Cucumber Tomato Salad(1 katori)
or
Moong Dal Rice Vegetable Khichdi(1 bowl) Beans Dry Sabji(1 katori) Curd(1 katori)
04:30 PM
Tea without Sugar(1 teacup) Marie Gold Biscuit(1 biscuit)
06:30 PM
Roasted Chana Chaat(1 katori)
or
Roasted Peanut and Chana(25 grams)
or
Roasted Peas(4 tablespoon)
or
Roasted Chickpeas(0.5 katori)
08:30 PM
Palak Roti(2 roti/chapati) Salad(1 katori) Mixed Dal Tadka(1 katori)
or
Cooked Rice(1 cup) Spinach with Dal(1 katori) Cucumber Salad(1 katori) Parwal Sabji(1 katori)
or
Methi Parantha with Less Oil(2 piece) Masala Chicken(1 katori)
or
Mooli Stuffed Roti(2 roti/chapati) Chana Dal(1 katori) Cucumber Onion Salad(1 katori)
or
Dalia and Moong Dal Khichdi(1 bowl) Paneer Capsicum Bhurji(1 katori)
or
Chickpea Paneer and Vegetable Salad(1 bowl) Tomato Carrot Soup(1 bowl)
or
Phulka(2 roti/chapati) Channa Masala(1 katori) Tomato Cucumber Carrot Salad(1 katori)
10:30 PM
Cinnamon Milk(200 ml)
NOTES
Note :
1 Start with a positive mind and ensure 6-8 hours of sleep daily.
2.Use wheat:wheat bran:/amaranth flour:jowar/bajra flour in 2 kgs:500 gms:500 gms:500 gms ratio and
make chapati/paratha/roti of it.
3. Update your weight every Friday, weigh when you wake up, on the same scale, at same place and prefer
ably same clothes.
4. Avoid refined cereals, bakery items, canned or packaged foods, fried and sweet items.
5. Avoid fruit juices, soft drinks and alcohol.
6. Cheat meal 1/wk.
7. Finish your salad or soup first and then eat your lunch and dinner.
8. Try to include any three types of seeds in your diet daily 1 tsp each(sesame seeds, cold pressed flaxsee
ds pow, sunflower seeds, chia seeds, pumpkin seeds, hemp seeds) into salads, smoothies, sandwiches, s
oups, dal, veg curries.
9. Tea/Coffee/Green Tea = 3 cups/day(but not advisable to be taken on empty stomach, with any meals n
or after 6pm)
10. Roots and tubers - starchy vegetables(potato, sweet potato, tapioca, yam, colocasia) - 1- 2/wk(recom
mended quantity 200gms/wk). Vegetables mentioned in the plan can be substituted with other vegetable
s also. Try to include seasonal green leafy vegetables 2-3 times/week.
Measurements : 1 katori = 150 ml, 1 cup = 250 ml, 1 bowl = 350 ml, 1 glass 250 ml, 1 tbsp. 15 ml, 1 tsp = 5
ml
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
