fbdfb dfb
swiggy 263
Road Vegg 58
morn maid 3000
metro 322
zepto 1671
amazon fresh 254
malad medico 144
sabzi 23
zepto 285
Road Vegg 60
metro 90
Chicken MARt West (sausages/kheema/meat) 625
Road Vegg 58
zepto 383
Fruit 120
12thSep Zepto 617
Vegetable 50
nagori 2910
metro mart 80
13th Sep malad medico 200
zepto 118
coriander 10
amzon 16
malad medico coffee 208
swiggy 458
banana 25
18th Sep fruit 175
Vegetable 40
19th Sep zepto 156
zepto 250
20th Sep zepto 333
21st Sep vegetable 127
21ST SEP FRUITS 143
ZEPTO/Swiggy 479
Vegetable 124
22nd SEP fruit 80
22nd Sep SNACKS 350
23rd Sep non Veg 375
52
24th sep Vegetable 140
24th sep swiggy 1218
Dryfruits 218
117
24th Sep 209
swiggy 863
27th Sep swiggy 251
30th Sep SNACKS 100
Expense Details Amount Spent Home Expense
Milk Bill 2910
Paneer/curd 350
maid 3000
Fruits 2000
Meat (Fish/Chicken/Sausages) 2550
school snacks 1000
vegetable 1500
Oil/Ghee/Butter 800
Atta and Dal/Sprouts/Rice 2000
Monday Schedule
Wake Up: 6:30 AM
Powdered roasted Seeds (Pumpkin & Sunflower) ,Nuts & Makhana. 2 Tabelspoon
with 250 ml milk.
1 boiled egg with little butter and pepper.
School: 10:00 AM 1st Break
Sprouts: 1.5 medium katori with 1 katori salad (paneer 20 g + coriander, chili, onion, tomatoes, cucumber, chaat
masala).
1 bananas (medium size)
Sprouts: Whole moong, all types of channa, matki mix, vatana.
12:00 PM - Long Break (Tiffin)
Options:
Paneer Vegetable Sandwich. (2 quantity) 50 g paneer
Paneer Frankie / Vegetable Frankie with Paneer.50 g paneer
Broccoli-carrot cheese pasta 1 bowl (100 g veggies total)
Aloo/paneer paratha (2 quantity) medium size 50g paneer
2:00 PM - Home Lunch
Whole Pulses: 1-1.5 katori (Lobhiya, chana, whole moong, matki --Usal, or gravy).
1 palm-size piece of grilled chicken or 2 pieces of fish (palm size together).
Optional: 1 katori rice or 2 rotis (Besan + Wheat) with ghee.
1 Medium Size Katori Any leafy Green Sabzi.
1 katori curd (100 gm).
Optional: Mix any leafy greens in whole pulse gravy.
05:30 PM - Eve Snacks
250 ml milk with Gritzo.
1 egg.
9:00 PM - Dinner
To Start the meal with Salad
1 katori salad (grated carrot, onion, cucumber, tomato (optional), coriander, chili, salt, chaat masala).
50 gm paneer (grilled or in curry). Half of plam size.
2 rotis with ghee.
Gravy of whole pulses.
Leafy green vegetables included.
When traveling for business in Mumbai or anywhere in India, managing food choices effective
1. Pre-Flight Planning
Meal Selection: If flying, opt for a healthy meal while booking (veg/non-veg Jain, diabetic, or lo
Carry Snacks: Pack healthy, non-perishable snacks like roasted makhana, nuts, protein bars, o
Hydration: Carry a reusable water bottle and avoid aerated drinks.
2. At the Airport
Healthier Choices: Look for fruit bowls, yogurt, grilled sandwiches, or idli/dosa instead of fried
Beverages: Opt for black coffee, green tea, or coconut water over sugary drinks.
3. At the Hotel
Breakfast Buffets: Choose boiled eggs, whole-grain bread, poha, upma, or fresh fruit over dee
Room Service: Prefer grilled, steamed, or stir-fried dishes; avoid heavy gravies.
Request Modifications: Ask for less oil, less salt, and minimal spices if ordering room service.
4. Eating Out
Regional Choices: Opt for thalis, dal-rice, khichdi, or roti with sabzi instead of fried or rich Mug
Street Food (Safer Options): Go for fresh fruit chaat, idli, or tandoori items rather than vada p
Restaurant Orders: Stick to simple, high-protein meals like paneer tikka, dal, salads, and millet
Portion Control: Mumbai restaurants tend to serve heavy meals; share portions or request sm
5. Hydration & Digestive Health
Safe Drinks: Stick to bottled water (check seal), coconut water, or buttermilk.
Avoid Unhygienic Food: Skip cut fruits on the street and unfiltered water-based juices.
Probiotics: Consider curd, lassi, or probiotic supplements to keep digestion smooth.
6. Business Meetings & Events
Buffet Strategy: Fill half your plate with salads and grilled/boiled dishes before trying heavier o
Alcohol Intake: If unavoidable, stick to dry wine or clear spirits with soda, avoiding heavy cock
Would you like location-specific restaurant suggestions based on your stay?
anaging food choices effectively is essential, especially if you want to maintain a healthy diet. Here’s a structured approach:
eg/non-veg Jain, diabetic, or low-fat meals).
makhana, nuts, protein bars, or seed mixes.
es, or idli/dosa instead of fried fast food.
er sugary drinks.
, upma, or fresh fruit over deep-fried options.
heavy gravies.
ces if ordering room service.
bzi instead of fried or rich Mughlai food.
doori items rather than vada pav, pav bhaji, or deep-fried snacks.
er tikka, dal, salads, and millet-based dishes.
; share portions or request smaller servings.
or buttermilk.
ed water-based juices.
p digestion smooth.
d dishes before trying heavier options.
with soda, avoiding heavy cocktails.
n your stay?
ured approach:
ere’s a more detailed buffet strategy to help you enjoy your meal without overindulging!
🥗 Step 1: Start with Salads & Light Starters (Half Your Plate)
Why? Fresh vegetables, fruits, and lean proteins fill you up with fiber and nutrients, curbing cravings for heavier dishes.
What to include:
Leafy greens (lettuce, spinach, arugula) — avoid creamy dressings.
Raw veggies (cucumber, bell peppers, tomatoes, carrots).
Sprout salads or chickpea salads — high in protein and fiber.
Grilled or steamed appetizers (paneer tikka, grilled veggies, boiled corn).
Clear soups or broths — avoid creamy soups like manchow or sweet corn.
Pro Tip: Use lemon juice, vinegar, or olive oil as dressing instead of mayo-based sauces.
🔥 Step 2: Add Lean Proteins (1/4 of Your Plate)
Why? Protein helps you stay full longer and prevents overeating.
What to include:
Grilled chicken, fish, or tandoori items.
Paneer bhurji or stir-fried tofu.
Dal or sprouts for vegetarian protein.
Avoid deep-fried starters like samosas or pakoras.
Pro Tip: Choose tandoori or roasted items over fried and creamy dishes.
🍛 Step 3: Try the Main Course (1/4 of Your Plate)
Why? This way, you enjoy the flavors without overloading on calories.
What to include:
A small serving of rice or roti (prefer whole wheat or millet-based).
Dal, sambar, or kadhi — avoid oil-heavy gravies like butter chicken or paneer makhani.
Subzi with more veggies and less oil (bhindi, tinda, lauki).
Pro Tip: Skip second helpings — savor the taste and move on.
🍰 Step 4: Dessert (Small Portion Only)
Why? Satisfy your sweet tooth without guilt.
What to include:
Fresh fruit or fruit chaat.
A small portion of kheer, shrikhand, or rasgulla (better than gulab jamun or halwa).
Dark chocolate or a fruit-based dessert.
Pro Tip: Avoid going back for a second round of desserts — one small serving is enough.
🥤 Step 5: Drink Smart
Why? Sugary drinks add unnecessary calories.
What to include:
Water, buttermilk, lemon water, or green tea.
Avoid soft drinks, sugary mocktails, or sweet lassi.
✨ Bonus Tips:
Portion Control: Use smaller plates or bowls to naturally reduce portions.
Mindful Eating: Eat slowly, chew well, and enjoy the flavors — this helps with digestion and prevents overeating.
One Plate Rule: Try to avoid refilling your plate multiple times — take what you need in one go.
Would you like to fine-tune this for a specific occasion or cuisine? Let me know — I can help create a game plan! 🌟
Customized Diet Plan for 10-Year-Old Football Player
Goal: Weight Gain, Muscle Development, and Improved Eating Habits
Coaching Monday (5:30 am to 6 :30 pm)
Pre Coaching : 1 glass Warm Water 3 Dates and 1 Banana
Morning (6:45 - 7:00 AM) - Pre-School Meal
✅ 1 Chappati + Chai + warm milk with milk supplement
School Snacks (Short Break - 9:30 AM)
8 almonds and 5 cashews, 3 Dates
1 soup bowl size mix fruits any (70 g )around
Alternate Days : 1) 15-20 Makhana sauted in Butter and chaat masala 2) 1 katori
Chana chaat can add tomato cucumber 3)1 Katori Roasted Peanut and Kurmura
Bhel
Lunch (Long Break - 12:30 PM)
Alternate Days
1) 2 Veg Paneer Parathas Medium size.(cooked carrot beans) 25 g Paneer
2) Dry Bhindi Sabzi , 2 Rotis + sauted 25 g Paneer
3) Palak Paneer Sazi 2 Rotis 25 g Paneer
4) Paneer Vegetable Pulao 1.5 Bowl Mix Veggies 1 katori 100g Minimum
Post-School Meal (2:00 PM)
Sattu Drink Daily : 2 Tabelspoon (Any type of your choice)
1)Traditional Spiced Sattu Drink – Mix sattu with chilled water, black salt, roasted
cumin, lemon juice, and mint.
2) Buttermilk Sattu Drink – Blend sattu with chaas (buttermilk), jeera, and curry
leaves for digestion support
3)Classic Sweet Sattu Drink – Mix sattu flour with water, jaggery/honey, cardamom,
and a pinch of salt.
Evening Snack (3:30 - 4:00 PM) - Pre-Coaching Meal
Egg (1 Omelet) -Daily
Alternate Days :
Curd Rice with Tempering – Cooling and easy to digest.
Moong Dal/Masoor Dal Khichdi + 1 small katori curd 25-30 g
Palak Khichdi – Add pureed or chopped spinach for an iron boost. + 1 small katori
curd 25-30 g
Masala Khichdi – Add onion, tomatoes, green chili, and garam masala.+ 1 small
katori curd 25-30 g
Coaching Thursday (5:30 pm to 6 :30 pm)
Pre Coaching : 3 Dates and 1 Banana
Dinner (8:30 - 9:00 PM)
Alternate Days :
Whole Wheat Chicken Pasta (Chicken 50 g) 1.5 Soup Bowl Size
1 katori Dal Makhani + 1.5 Katori Jeera Rice
1 Katori Chicken Keema with 2 Bhakri
Rajma Gravy 1 Katori + 2 Rotis
Fish Curry (Fish 1 palm size or 2 medium size pieces )
1 Katori Chicken Rassa (50 gm Chicken) + 2 Rotis or Bhakris
Coaching Days (Monday & Thursday - 5:30 PM to 6:30 PM)
✅ Pre-Workout: Banana (Great for quick energy, but add peanut butter for sustained fuel)
✅ Post-Workout:
Option 1: Paneer & roti wrap
Option 2: Boiled eggs + fruit + whole wheat toast
Key Upgrades for Performance & Growth:
✅ Increase Protein Intake: Add paneer, eggs, fish, and lentils regularly
✅ Better Carb Choices: Shift from chips to sweet potatoes, whole grains, millets
✅ Healthy Fats: Introduce avocado, ghee, peanut butter, walnuts
✅ Hydration: Ensure 2+ liters water/day, including coconut water or buttermilk
✅ Add a boiled egg or paneer slice for extra protein
or sustained fuel)
Goal : Weight Gain/Muscle Mass
development/Eatting Pattern to change
No Constipation
Likes-Junk/ Chole,Paneer/Fish/Chicken/Non Veg
/Bread/Leafy Greens/Egg/Chappati/Fried
Bhindi/Carrots/Dal /Rice/KOBI/Pulses/Nuts-
Almonds,Cashews
Dislikes-Potatoes/Peas/Flower/Dudhi-Raisins/
Walnuts
Wakeups- 6:45 / 7:00 am 2 Chappati /Chai
School- 7:25 am Home
Short Break - 9:30 AM Nuts -(Kaju/Badam)
Banana,Oranges
Chips-sometimes
Iddli/Thepla (Sabzi,Paneer)
Long Break 12:30 pm Parathas/Pizzas(homemade)/(Puri
Bhaji)/Sabji,Roti
02:00 pm Post School Back Home
Egg (One Omlete) Daily
Aloo Paratha /Dosa/Maggie
(3:30 /4 :00) Thali Peeth
8:30/9:00 pm ( Bhakri /Bhaji )/ Dal rice Pulao
Goal : Weight Gain/Muscle Mass development/Eatting Pattern to change
No Constipation Symptoms
Likes-Junk/ Chole,Paneer/Fish/Chicken/Non Veg
/Bread/Leafy Greens/Egg/Chappati/Fried Dislikes-Potatoes/Peas/Flower/Dudhi-
Bhindi/Carrots/Dal /Rice/KOBI/Pulses/Nuts- Raisins/Walnuts
Almonds,Cashews
Wakeups- 6:45 / 7:00 am 2 Chappati /Chai
School- 7:25 am Home
Short Break - 9:30 AM Nuts -(Kaju/Badam)
Banana,Oranges
Chips-sometimes
Iddli/Thepla (Sabzi,Paneer)
Long Break 12:30 pm Parathas/Pizzas(homemade)/(Puri
Bhaji)/Sabji,Roti
02:00 pm Post School Back Home
Egg (One Omlete) Daily
(3:30 /4 :00) Aloo Paratha /Dosa/Maggie
Thali Peeth
8:30/9:00 pm ( Bhakri /Bhaji )/ Dal rice Pulao
Coaching -Thursday/Monday
05:30:00 PM to 6:30 pm Thursday
05:30:00 PM to 6:30 am Monday
Pre- Workout Banana
