Name: Neha Agrawal
Age: 38
BMI: 26.57
Weight: 61.7
Diet Preference: Vegetarian
Nutritionist Name: Hemangini.dubey@healthifyme.com
07:00 AM
Cinnamon Water Luke Warm(1.0 glass) Soaked Almond(5.0 almond)
or
Methi Seeds Water(1.0 glass) Soaked Almond(5.0 almond)
09:00 AM
Tea without Sugar(1.0 cup)
09:15 AM
Mixed Nuts(10.0 grams) Oats with Low Fat Milk(1.0 bowl)
or
Mung Dal Chilla(2.0 cheela) Tomato Garlic Chutney(2.0 tablespoon)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Oats Vegetable Upma(1.0 katori)
or
Rava Idli(2.0 idli) Vegetable Sambar(1.0 katori)
or
Besan Cheela (2.0 cheela) Green Chutney(1.0 teaspoon)
or
Green Chutney(1.0 tablespoon) Mung Dal Chilla(2.0 cheela)
or
Multigrain Bread(2.0 slice) Mixed Nuts(10.0 grams)
11:30 AM
Apple(1.0 small (2-3/4" dia))
or
Melon, water(2.0 cup, diced)
or
Pomegranate(0.5 cup)
or
Orange(1.0 fruit (2-5/8" dia))
12:00 PM
Mixed Seeds(1.0 tablespoon)
01:30 PM
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Multigrain Roti(2.0 roti/chapati)
Tomato Onion Salad(1.0 katori) Toor Dal with Lauki(1.0 katori)
or
Moong Dal(1.0 katori) Multigrain Roti(2.0 roti/chapati) Green Beans Sabji(1.0 katori)
or
Steam Rice(1.0 katori) Methi Daal(1.5 katori) Mixed Sprouts Salad(1.0 katori)
or
Multigrain Roti(2.0 roti/chapati) Vegetable Salad(1.0 katori) Low Fat Paneer Curry(1.0 katori)
or
Multigrain Roti(2.0 roti/chapati) Soya Chunks Curry(1.5 katori) Salad(1.0 katori)
or
Lobia Curry(1.5 katori) Multigrain Roti(2.0 roti/chapati) Cucumber Onion Salad(1.0 katori)
or
Steam Rice(1.0 katori) Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Black Chana
Curry(1.0 katori)
04:00 PM
Roasted Chana(2.0 tablespoon)
or
Roasted Makhana(1.0 cup)
or
Roasted Murmura with Chana(1.0 katori)
08:30 PM
Multigrain Roti(1.0 roti/chapati) Besan Sabzi(1.0 katori) Cucumber Coriander Raita(1.5 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Mixed Sprouts(2.0 katori) Salad(1.0
katori)
or
Multigrain Roti(1.0 roti/chapati) Salad(1.5 katori) Mixed Dal Palak(1.5 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Multigrain Roti(1.0 roti/chapati)
Black Chana Curry(1.0 katori)
or
Multigrain Roti(1.0 roti/chapati) Mixed Vegetable Raita(1.5 katori) Cauliflower Sabji(1.0 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Cucumber Onion Salad(1.0 katori)
Soya Daliya(1.5 chinese bowl(small))
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Beetroot Salad(1.0 katori) Oats
Moong Dal Vegetable Khichdi(1.5 katori)
09:30 PM
Low Fat Milk(200.0 ml)
NOTES
General Guidelines : 1) Skim Milk Should Be Used In The Diet 2) Butter, Cream And Ice Cream Should Be
Avoided. 3) The Diet Should Be Rich In Fiber ( Fruits And Vegetables) 4) Fasting And Feasting Should Be A
voided 5) The Diet Should Be Low In Sugar 6) Use Other Cooking Methods To Cook Foods Such As Boiling,
Poaching, Steaming, Pressure Cooking And Simmering 7) Curd And Buttermilk Should Be Included 8) Jun
k Food Should Be Avoided 9) Hydrate Yourself With 7 8 Glasses Of Water Daily 10) Do Not Skip Meals
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
Commonly asked questions
Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.
How often will my diet plan be changed?
Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.
Why does my plan seem monotonous?
It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.
What can I do if my plan doesn't consider my preferences?
Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.
Why do I not see results despite following the plan?
Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.
