Name: Gayatri
Age: 41
BMI: 26.84
Weight: 62.0
Diet Preference: Vegetarian
Nutritionist Name: vaishali.goyal@healthifyme.com
06:00 AM
Apple Cider Vinegar(1 teaspoon) Soaked Chia Seeds(1 teaspoon)
06:10 AM
Black Dates(2 small date, pitted)
07:45 AM
Platinum 100% Iso Whey, Muscletech(1 scoop)
08:30 AM
Mung Chana Dal Dosa(1 small) Vegetable Sambar(1 katori)
or
Multigrain Bread, Britannia(2 slice) Sauteed Vegetables(1 katori)
or
Milk with Oats(1.5 katori)
or
Grilled Multigrain Bread Paneer Capsicum Onion Sandwich(1 piece)
or
Vegetable and Peanut Poha(1 katori)
or
Paneer Stuffed Roti(1 piece) Low Fat Curd(1 katori)
or
Vegetable Vermicelli(1.5 katori)
or
Oats Dosa(1 dosa) Vegetable Sambar(1 katori)
11:00 AM
Pineapple(2 thin slice)
or
Apple(1 small (2-3/4" dia))
or
Nashpati(1 small)
or
Babbu Gosha(1 small)
01:20 PM
Cucumber Tomato Lemon Juice Salad(1 bowl) Low Fat Curd(1 katori)
01:30 PM
Boiled Brown Rice(1 katori) Green Gram dal (1 katori)
or
Roti(1 roti/chapati) Paneer Sabji(1 katori)
or
Boiled Brown Rice(1 katori) Punjabi chole(1 katori)
or
Cooked Quinoa(1 katori) Channa Masala(1 katori)
or
Boiled Brown Rice(1 katori) Mixed Dal(1 katori)
or
Boiled Brown Rice(1 katori) Rasedar Rajma(1.5 katori)
or
Cooked Quinoa(1 katori) Cooked Mung Dal(1 katori)
04:00 PM
Milk Tea(1 teacup)
04:30 PM
Roasted Channa(3 tablespoon)
or
Roasted Peanuts(20 grams)
06:00 PM
Pineapple(2 thin slice)
or
Apple(1 small (2-3/4" dia))
or
Nashpati(1 small)
or
Babbu Gosha(1 small)
08:20 PM
Low Fat Curd(1 katori) Cucumber Tomato Carrot Radish Salad(1 bowl)
08:30 PM
Panchratni Dal(1 katori) Roti (1 roti/chapati)
or
Green Gram dal (1 katori) Roti (1 roti/chapati)
or
Tur Moong Dal(1 katori) Roti (1 roti/chapati)
or
Masur ki Dal(1 katori) Roti (1 roti/chapati)
or
Kadai Paneer(1 katori) Roti (1 roti/chapati)
or
Ghiya Chane ki Dal(1 katori) Roti (1 roti/chapati)
or
Mixed Dal(1 katori) Roti (1 roti/chapati)
NOTES
Hi Gayatri! Your customised diet plan is ready.I have planned a 1300-1500 kcal Diet with 70 gms protein p
er day to balance your nutrients effectively.
Follow the following guidelines when you start your diet -
1. Start with a positive mind and ensure 6-8 hours of sleep daily.
2. Log your meals daily so I can keep a watch.
3. Update your weight every Sunday, weigh when you wake up, on the same scale, at same place and pref
erably same clothes.
4. Drink 10-12 glasses of water daily. Drink at evenly spaced intervals and not all in one go.
5. Avoid refined cereals, bakery items, canned or packaged foods, fried and sweet items.
6. Avoid fruit juices, soft drinks and alcohol. Avoid eating out a lot.
7. Use maximum of 3 tsp of oil/ghee/butter in a day and no or less than 1 tsp of sugar in a day.
8. Finish your salad or soup first and then eat your lunch and dinner.
9. Eat slowly, chew every bite properly.
10. Remain active for at least 40 minutes daily for 5-6 days a week. Do not exercise on empty stomach or r
ight after a meal
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
