Name: Priyanka
Age: 28
BMI: 27.85
Weight: 74.0
Diet Preference: Non-Vegetarian
Nutritionist Name: harsha.rao@healthifyme.com
07:00 AM
Lemon Cinnamon Water(1 glass) Soaked Almond(5 almond)
or
Water with Apple Cider Vinegar(1 glass) Walnuts(2 piece(half of one))
or
Jeera Water(1 glass) Almonds(5 almond)
or
Ajwain Water(1 glass) Almonds(5 almond)
or
Methi Seeds Water(1 glass) Walnuts(2 piece(half of one))
09:00 AM
Whole Wheat Bread(2 slice) Omelette, Egg Whites(2 omelette(1 egg white)) Low Fat Milk(1 glass)
or
Pesarattu Dosa(2 medium) Tomato Garlic Chutney(1 tablespoon)
or
Idli(4 idli) Coconut chutney (2 tablespoon) Boiled Egg White(2 egg white)
or
Oats Vegetable Upma(1 bowl) Peanut Chutney(1 tablespoon)
or
Brown Rice Dosa without Oil(2 piece) Coconut Peanut Chutney(3 tablespoon) boiled egg white(2
egg white)
or
Ragi Oats Dosa(2 medium) Tomato Chutney(2 tablespoon) boiled egg white(2 egg white)
or
Godhuma Rava Upma(2 katori) Low Fat Milk(1 glass) boiled egg white(2 egg white) Coconut
Chutney(2 teaspoon)
11:30 AM
Guava(1 fruit, with refuse) Roasted Flax Pumpkin Watermelon and Sunflower Blend Seeds(1
tablespoon)
or
Apple(1 small (2-3/4" dia)) Roasted Flax Pumpkin Watermelon and Sunflower Blend Seeds(1
tablespoon)
or
Pear(1 small) Roasted Flax Pumpkin Watermelon and Sunflower Blend Seeds(1 tablespoon)
or
Orange(1 fruit (2-5/8" dia)) Roasted Flax Pumpkin Watermelon and Sunflower Blend Seeds(1
tablespoon)
or
Pomegranate(0.5 cup) Roasted Flax Pumpkin Watermelon and Sunflower Blend Seeds(1 tablespoon)
01:25 PM
Mixed Vegetable Salad(1 katori)
01:30 PM
Brown Rice(1.5 katori) Vegetable Sambar(1 katori) Cabbage Senagapappu Kura(1 katori) Low
Fat Curd(0.5 katori)
or
Brown Rice(1.5 katori) Palakura Pappu(1 katori) Bendakaya Koora(1 katori) Homemade
Buttermilk(1 glass)
or
Cooked White Rice(1 katori) Chicken Curry(1 katori) Rasam(1 katori)
or
Brown Rice(1.5 katori) Gobi Sabzi(1 katori) Low Fat Curd(1 katori) Thotakura Pappu(1 katori)
or
Brown Rice(1.5 katori) Gongura Pappu(1 katori) Low Fat Curd(0.5 katori) Beans Curry(1 katori)
or
Brown Rice(1.5 katori) Egg White Curry(1 katori) Onion Tomato Raita(1 katori)
or
Brown Rice(1.5 katori) Methi Tomato Pappu(1 katori) Anapakaya Sengapappu Kura(1 katori)
04:00 PM
Murmura Bhel(1 katori)
or
Roasted Makhana(1 cup)
or
Baked Vegetable Cutlet without Potato(2 cutlet)
or
Almonds(5 almond) Dates(2 small date, pitted)
or
Salted Ragi Malt(1 glass)
or
Carrot and Peanut Salad(1 katori)
or
Sweet Corn Boiled(1 katori)
or
Boiled Chickpea(50 grams)
or
Sprouts Khakhra Chaat(1 khakra chaat)
or
Greek Yoghurt(0.5 katori)
or
Boiled Rajma(0.5 katori)
05:00 PM
Apple(1 small (2-3/4" dia)) Dates(2 small date, pitted)
or
Banana(1 small(4.5" long)) Walnuts(2 piece(half of one))
06:30 PM
boiled egg white(3 egg white)
or
Boiled Mixed Sprouts(0.5 katori)
or
Boiled Kala Chana(20 grams)
or
Grilled Paneer(1 piece)
08:25 PM
Mixed Vegetable Salad(1 katori)
08:30 PM
Phulka(2 roti/chapati) Beerakaya Kura(1.5 katori) Homemade Buttermilk(1 glass)
or
Multigrain Phulka(2 roti/chapati) Curry Fish(1 katori)
or
Phulka(2 roti/chapati) Egg White Bhurji with Onion and Capsicum(1 katori) Onion Raita(0.5 katori)
or
Phulka(2 roti/chapati) Chikkudukaya Koora(1.5 katori) Homemade Buttermilk(1 glass)
or
Methi Roti(2 roti/ chapati) Homemade Buttermilk(1 glass) Bendakaya Koora(1 katori)
or
Jowar Roti(2 roti/bhakri) Gokarakaya Curry(1.5 katori) Low Fat Curd(1 katori)
or
Phulka(2 roti/chapati) Vankaya Kura(1 katori) Homemade Buttermilk(1 glass)
or
Wheat Dosa(2 medium) Tomato Chutney(2 tablespoon) Low Fat Curd(1 katori)
or
Spinach Roti(1 roti/chapati) Dosakaya Pappu(1 katori) Raita(1 katori)
10:00 PM
Low Fat Milk with Turmeric and Black Pepper(200 ml)
NOTES
Hi Priyanka,
Hope you're doing well. Thanks for speaking with me and helping me understand your goal and lifestyle.
With that in mind, I've designed a diet plan for you. I urge you to follow this regularly to achieve maximum
results!
The sheet contains the meal timings matching to your current meal time.
All food options are mentioned keeping in mind your current eating pattern, preferences and dietary requir
ements.
Don’t skip breakfast. Start your day off with a good breakfast.
Keep calorie intake the same - Try to eat roughly the same amount of calories every day, rather than overe
ating one day or at one meal, and then skimping on the next.
Eat regular small meals—up to 6-7 small and frequent meals per day.
Exposure to sunlight promotes Vitamin D synthesis (recommended duration-15 min/day,
The diet chart has 3 major meals consisting of Breakfast, Lunch and Dinner and rest of the small meals.
The diet includes Proteins, Carbohydrates, Fats and Fiber. Each nutrient is considered important in the die
t plan so don't miss out on anything.
Foods included:
1. WATER: Drink at least 14 glasses of water daily. It helps to detox the body,keeps your body hydrated, he
lps in weight loss and helps in better digestion.
2. Nuts (almonds, walnuts): Helps to avoid binge eating thereby triggering weight loss. They are rich in M
UFA'S and vitamin E which helps in reducing bad cholesterol. Besides vitamin E from the soaked almonds
works as an antioxidant which inhibits free radical damage to prevent ageing and inflammation.
3. Curd - It is a great source of B vitamins, proteins and potassium. Vitamin B, especially riboflavin is essen
tial for the Conversion of food to energy, secretion of hormones and digestion. Curd contains probiotics w
hich help in nutrient absorption.
4. Salads: It is loaded with vitamins and minerals, rich in antioxidants. Rich in fiber which will help in good
bowel movements, weight loss and healthy weight maintenance.
5. Avoid using of sugar, honey, candy, jaggery.
6. Avoid fat foods like chips, burger, pizza, Frankie, junk food, fast food etc.
7. Drink 2 to 2.5 liter more water, include low fat items (milk/curd).
8. Include protein rich foods like eggs, chicken, paneer etc
9. Eat balanced diet consisting of all food groups.
10. Avoid deep fry items.
11. Include green vegetables twice a week.
12. Eat only when you are hungry.
13. Include regular exercise in your daily routine.
AVOID:
1.Do not skip any meal.
2. Avoid refined flour in your diet.
3. Avoid deep fried foods like samosa, pakoda, puri, vada pav etc for effective weight loss.
Go through the entire plan, if any doubt regarding the diet you can message me. I will check and make cha
nges if needed.
With regards,
Harsha Rao,
Consultant-Nutritionist
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.
