DIETITIAN: Chandni
DIET PLAN 1: Tanish
General Instruction:
No packed, preserved, processed foods, no soft drinks, no hard drinks to be taken.
No sweets, sugars, puddings, etc, or any other sweet food item is to be taken for 30 days.
Have 8-10 glasses of water daily.
Work out for at least 5 days a week. Consult your physiotherapist.
Eat according to your body signals, don’t force yourself to eat.
When you feel a craving for sweets have dates.
Use desi ghee or mustard oil for cooking, and use Himalayan pink, black, and rock salt.
Time Day Day Day Day Day
1(Date:21/03/20 2(Date:22/03/20 3(Date:23/03/20 4(Date:24/03/20 5(Date
24) 24) 24) 24) 24)
6:30 Early Step 1- Have Step 1- Have Step 1- Have Step 1- Have Step 1-
am morning lukewarm lukewarm lukewarm lukewarm lukewa
Lemon Lemon water Lemon Lemon water Lemon
cinnamon water (squeeze a cinnamon water (squeeze a cinnam
(put a pinch of lemon after the (put a pinch of lemon after the (put a p
cinnamon and water is cinnamon and water is cinnam
squeeze lemon lukewarm) squeeze lemon lukewarm) squeez
after the water is after the water is after th
lukewarm) Step 2- Belly lukewarm) Step 2- Belly lukewa
Breathing Breathing
Step 2- Belly exercises Step 2- Belly exercises Step 2-
Breathing +yoga+ Breathing +yoga+ Breath
exercises stretching for exercises stretching for exercis
+yoga+ 30-45 mins +yoga+ 30-45 mins +yoga+
stretching for Or exercise stretching for Or exercise stretch
30-45 mins 30-45 mins 30-45 m
Or exercise Or exercise Or exe
(consult physio)
7:30 Morning 1 Fruit (any 1 Fruit (any 1 Fruit (any 1 Fruit (any 1 Fruit
am (Post- seasonal) + 5-7 seasonal) + 5-7 seasonal) + 5-7 seasonal) + 5-7 season
Workout) Almonds with Almonds with Almonds with Almonds with Almon
skin (soaked skin (soaked skin (soaked skin (soaked skin (s
overnight) + 1 overnight) + 1 overnight) + 1 overnight) + 1 overnig
walnut (Soaked) walnut (Soaked) walnut (Soaked) walnut (Soaked) walnut
with mixture of with mixture of with mixture of with mixture of with m
Soaked seeds Soaked seeds Soaked seeds Soaked seeds Soaked
(mixture: (mixture: (mixture: (mixture: (mixtu
Pumpkin, Pumpkin, Pumpkin, Pumpkin, Pumpk
watermelon, watermelon, watermelon, watermelon, waterm
sesame(1/2 sesame(1/2 sesame(1/2 sesame(1/2 sesame
teaspoon), teaspoon),, teaspoon), teaspoon),, teaspoo
sunflower seeds- sunflower seeds sunflower seeds sunflower seeds sunflow
1 tsp of each -1 tsp of each -1 tsp of each -1 tsp of each -1 tsp o
seed) + 1 date + seed) + 1 date + seed) + 1 date + seed) + 1 date + seed) +
1 Fig + 1 prune 1 Fig + 1 prune 1 Fig + 1 prune 1 Fig + 1 prune 1 Fig +
(Can take half of (Can take half of (Can take half of (Can take half of (Can ta
them before them before them before them before them b
workout) workout) workout) workout) workou
8:45 Breakfast Vegetable SeasonalVeg + 2 Healthy sprouts Veg besan chilla Overni
am paneer wrap jowar /jaun/ragi sandwich (prefer with mint soaked
(make wrap roti brown bread) chutney curd (c
using your nu
jaun/jowar/ragi berries
flour) with mint top)
chutney or veg
oats
11:00 Mid- Any 1 drink: Any 1 drink: Any 1 drink: Any 1 drink: Any 1
am morning -Mint infused -Mint infused -Mint infused -Mint infused -Mint i
(carry drink drink drink drink drink
along with -Lukewarm -Lukewarm -Lukewarm -Lukewarm -Lukew
you in a lemon water lemon water lemon water lemon water lemon
steel/glass -Veg juice(fresh) -Veg juice(fresh) -Veg juice(fresh) -Veg juice(fresh) -Veg ju
bottle) (if at home) (if at home) (if at home) (if at home) (if at h
-Fresh coconut -Fresh coconut -Fresh coconut -Fresh coconut -Fresh
water water water water water
-On sunny day: -On sunny day: -On sunny day: -On sunny day: -On su
have lassi with a have lassi with a have lassi with a have lassi with a have la
pinch of zeera pinch of zeera pinch of zeera pinch of zeera pinch o
and rock salt and rock salt and rock salt and rock salt and roc
-1/2 teaspoon -1/2 teaspoon -1/2 teaspoon -1/2 teaspoon -1/2 tea
Chia seeds in 1 Chia seeds in 1 Chia seeds in 1 Chia seeds in 1 Chia se
glass of water glass of water glass of water glass of water glass o
-Gondkatira -Gondkatira -Gondkatira -Gondkatira -Gondk
water water water water water
12:45p Pre-lunch Raw veggies Raw veggies Raw veggies Raw veggies Raw ve
m (carry sticks (any sticks (any sticks (any sticks (any sticks (
along with seasonal- carrot/ seasonal- carrot/ seasonal- carrot/ seasonal- carrot/ season
you) beetroot/cucumb beetroot/ beetroot/ beetroot/ beetroo
er /radish/ turnip, cucumber/radish cucumber cucumber cucum
etc.) + 2-3 / turnip, etc.) + /radish/ turnip, /radish/ turnip, /radish
coconut slices 2-3 coconut etc.) + 2-3 etc.) + 2-3 etc.) +
slices coconut slices coconut slices coconu
2:00 Lunch(car Have a glass of Have a glass of Have a glass of Have a glass of Have a
pm ry along lukewarm water lukewarm water lukewarm water lukewarm water lukewa
with you) 30 minutes 30 minutes 30 minutes 30 minutes 30 min
before meal before meal before meal before meal before
Yellow dal tadka Vegetable Any dal with veg Brown rice Black c
with jowar/ragi khichdi + curd rice /roti pulao with curd curry w
roti /veg rice + (1 bowl) brown
curd After 30 minutes After 30 minutes bowl)
of lunch: of lunch: After 30 minutes
After 30 minutes -Chew elachi -Chew elachi of lunch: After 3
of lunch: Or Or -Chew elachi of lunc
-Chew elachi -Have a glass of -Have a glass of Or -Chew
Or lukewarm water lukewarm water -Have a glass of Or
-Have a glass of lukewarm water -Have
lukewarm water lukewa
5:00 Evening Almond Almond Almond Almond Almon
pm tea/snacks milk/Coconut milk/Coconut milk/Coconut milk/Coconut milk/C
(no sugar) milk/Cow’s milk/Cow’s milk/Cow’s milk/Cow’s milk/C
(carry organic milk / organic milk / organic milk / organic milk / organic
along with Lemongrass tea Lemongrass tea Lemongrass tea Lemongrass tea Lemon
you) or Hibiscus tea or Hibiscus tea or Hibiscus tea or Hibiscus tea or Hibi
(no sugar) with (no sugar) with (no sugar) with (no sugar) with (no sug
Handful of Handful of Handful of Handful of Handfu
makhane or makhane or makhane or makhane or makha
channe or channe or channe or channe or channe
peanuts or 1-2 peanuts or 1-2 peanuts or 1-2 peanuts or 1-2 peanut
coconut slices coconut slices coconut slices coconut slices coconu
8:00 Dinner/ Have a glass of Have a glass of Have a glass of Have a glass of Have a
pm Pre dinner lukewarm water lukewarm water lukewarm water lukewarm water lukewa
(try to 30 minutes 30 minutes 30 minutes 30 minutes 30 min
do it as before meal before meal before meal before meal before
early as
possibl Paneer tikka or Steamed/sauted veg lentil soup Carrot coriander Spinac
e) Paneer sabji with salad with veg with any one: soup with soup w
jaun/jowar ki soup -Paneer -Boiled sprouts -Panee
roti OR (100gms) (30 gms) (100gm
Any seasonal -Boiled sprouts OR Or
Have a glass of veg with jaun ki (30 gms) Ragi dosa with Any se
lukewarm water roti -Legumes coconut chutney veg wi
20 minutes after (30gms) jowar/r
meal Have a glass of OR Have a glass of
lukewarm water Any seasonal lukewarm water Have a
If required: 20 minutes after veg with 20 minutes after lukewa
Have 1 glass of meal jowar/ragi roti+ meal 20 min
organic cow’s lemon pickle meal
milk with a If required: If required:
pinch of Have 1 glass of Have a glass of Have 1 glass of If requ
turmeric organic cow’s lukewarm water organic cow’s Have 1
Or milk with a 20 minutes after milk with a organic
2-3 cashews pinch of meal pinch of milk w
turmeric turmeric pinch o
Don’t use Or If required: Or turmer
gadgets 2 hours 2-3 cashews Have 1 glass of 2-3 cashews Or
before sleeping. organic cow’s 2-3 cas
Don’t use milk with a Don’t use
FREE FOODS gadgets 2 hours pinch of gadgets 2 hours Don’t u
IF FEEL before sleeping. turmeric before sleeping. gadget
HUNGARY IN Or before
BETWEEN FREE FOODS 2-3 cashews FREE FOODS
MEALS: Soup, IF FEEL IF FEEL FREE
Murmure, HUNGARY IN Don’t use HUNGARY IN IF FEE
Peanuts, Roasted BETWEEN gadgets 2 hours BETWEEN HUNG
Channa, salads, MEALS: Soup, before sleeping. MEALS: Soup, BETW
Bhel, Makhana Murmure, Murmure, MEAL
(Handful) Peanuts, Roasted FREE FOODS Peanuts, Roasted Murmu
Channa, salads, IF FEEL Channa, salads, Peanut
Bhel, Makhana HUNGARY IN Bhel, Makhana Chann
BETWEEN Bhel, M
MEALS: Soup,
Murmure,
Peanuts, Roasted
Channa, salads,
Bhel, Makhana
