REBOOTGUT – LIVER AND GUT DETOX- DIET

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Weekly diet: Q1 and Q2 (10th July-23rd July’23)
Name – Shriddhi Dalmia
Gender – Female
Age – 40 years
Height – 5’2”
Weight – 75 kg
Region – Kolkata
Diet preference – Vegetarian
Medical issue- Hypothyroid(Hashimoto), PCOS (2017), Putting up weight post covid, used to have irregular periods- cysts both ovaries, Facial hair,
uses washroom many time – to clear stomach, Lethargic (does not wakes up fresh), thin hair.
Period Health: Irregular, LMP- 19 June, 7 days cycle. This time had clotting, bloating.
Medication: Ova Fort- post breakfast, Altroxin- 100 mg
Food allergy/ Dislikes: Smoothie
Goals: Weight Loss + Thyroid Management + Rectify other medical conditions
Dietitian name – Dt Mannat Sehgal

Lifestyle Instructions –

1. Start your day with a thought – “I am healing my body” and “I have a healthy body”
2. Start your day with oil pulling – Method (Take about 1 tbsp cold pressed coconut oil and put it in your mouth. Swish it around for 10-12 mins.
Spit out oil, rinse mouth and brush your teeth).
3. Drink 100-150 ml of plain water and then start with your diet schedule.
4. After having water, 10 – 12 mins of pranayama as instructed by the Nutritionist. Pranayama – 10 mins deep breathing. Sit with back straight
and close your eyes. Take slow and deep inhale through your nose. Note that your tummy should rise as you inhale. Hold and retain your
breath for 3 seconds. Slowly exhale and let the tummy fall. This is one count. When you breath in, take in positively and when you breath
out, breath out all the stress, tension and negativity.
5. Drink at least 2 litres of plain water apart from the drinks mentioned in the plan.
6. Eat 80% stomach full so please be mindful while having your meals.
7. Try to strict to portions mentioned in the plan/ recipes in case you are not able to understand 80% stomach full.
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8. Exercise as per the instructions given by the Nutritionist. At least 40 mins walk is a must with the program.
9. Meditation for 10-15 mins before sleeping (use any app like headspace, calm etc.)
10. Say no to junk food.
11. Have good 8 hours of sleep.
12. No to processed and refined foods like no refined oils, pasta, pizza, Maida
13. Don’t use plastic container. Use only glass and steel container

Diet Instructions-
1. Only organic Desi Ghee is allowed for cooking, extra virgin coconut oil for smoothie, extra virgin olive oil for salad dressings.
2. Salt: - Use sendha namak, Himalayan salt for meal preparations.
3. No sugar to be added in any meal – you can add 1 date to sweeten the smoothies or sweet meals.
4. All nuts to be soaked before meals.
5. For jowar roti: use 50% jowar flour + 50% wheat flour.
• Munakka water – Add 2-3 munakka in a glass of water soaked overnight, drink and chew it.
• Bay leaf water – Add 1 bay leaf in a glass of water boil, sieve 7 drink it.
• Sauf water – Add ½ tsp sauf in a glass of water & Boil, Sieve and drink.
• Cinnamon water – Add ¼ teaspoon of Sri Lankan in 100 ml of Luke water and have it.
• Jeera & ginger tea – Add ½ Jeera & ½ ginger in a glass of water & Boil it, sieve and drink it.

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WEEK-1 LIVER DETOX PLAN
Day Early Morning Morning Drink Breakfast Mid meal Lunch Post lunch Evening Tea Dinner Post Dinner
(7:00 am) (8:30 am) (Within one – Cook in 1tsp of (3:30 pm) (5:30 pm) (7:30-8:00 pm) (10:00 pm)
one and half (11:30 am) desi ghee) (Take 1
hour of getting (1:30- 2:00 pm) tablet of
up) Evening
(10:00-10:30 am) Primrose oil
(Take 1 tablet at bedtime)
inositol 20
minutes before
breakfast)

Monday Amla Aloe vera Ash Gourd Juice Oats & millet Any seasonal Oats & millet A cup of Green 5 almonds + 2 halves Sauté vegetables Sauf water
juice (15 ml in a Cheela + mint & fruit Cheela + any Tea walnut (Soaked (Broccoli,
glass of water) coriander seasonal veg overnight) Mushroom, Bell
chutney pepper/Capsicum,
Onion) + salad

Tuesday Amla Aloe vera Ash Gourd Juice Moong dal Any seasonal 1 jowar roti + A cup of Green Roasted kala chana (1 Quinoa pulao Sauf water
juice (15 ml in a cheela + mint & fruit Any seasonal Tea handful) cooked with
glass of water) coriander veg vegetables
chutney

Wednesday Amla Aloe vera Ash Gourd Juice Ghia & Ajwain Any seasonal Parboiled rice & A cup of Green Mixed seeds – 1 tsp Samak rice pulao Sauf water
juice (15 ml in a Stuffed ragi fruit black masoor Tea sunflower seeds & 1 cooked with
glass of water) parantha + Mint dal khichadi tsp pumpkin seeds vegetables
& coriander

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chutney

Thursday Amla Aloe vera Ash Gourd Juice Vegetable poha Any seasonal Vegetable poha Munakka water 5 almonds + 2 halves Chia seeds Pudding Cinnamon
juice (15 ml in a (with 50% oats fruit (with 50% oats walnut (Soaked water
glass of water) bran) bran) overnight)

Friday Amla Aloe vera Ash Gourd Juice Vegetable oats Any seasonal 1 jowar roti + Munakka Water Roasted kala chana (1 Pumpkin lentil soup Cinnamon
(Weight juice (15 ml in a (with 1tsp oats fruit Beans veg handful) water
update) glass of water) bran)

Saturday Amla Aloe vera Ash Gourd Juice Oats Cheela+ Any seasonal Reward meal – Bay leaf water Mixed seeds – 1 tsp Ghia & ajwain Jeera +
juice (15 ml in a Mint & Coriander fruit sunflower seeds & 1 stuffed ragi Ginger
Anything
glass of water) chutney tsp pumpkin seeds parantha + any water
homemade
seasonal veg

Sunday Amla Aloe vera Ash Gourd Juice Vegetable Any seasonal Parboiled rice + Bay leaf water 5 almonds + 2 halves Afternoon dal & Jeera +
juice (15 ml in a Vermicelli fruit Green moong walnut (Soaked ajwain stuffed Ginger
glass of water) dal overnight) jowar parantha + water
any seasonal veg

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WEEK-2 GUT HEALING PLAN

Day Early Morning Morning Drink Breakfast Mid meal Pre lunch Lunch Post lunch Evening Tea Pre-dinner Dinner Post Dinner
(7:00 am) (8:30 am) (Within one – (30 minutes Cook in 1tsp (3:30 pm) (5:30 pm) (30 minutes (7:30-8:00 (10:00 pm)
one and half (11:30 am) before lunch) of desi ghee) before pm) (Take 1
hour of (1:30- 2:00 dinner) tablet of
getting up) pm) Evening
(10:00-10:30 Primrose
am) oil at
(Take 1 tablet bedtime)
inositol 20
minutes
before
breakfast)

Monday Amla Aloe Ash gourd juice Vegetable A bowl of Water- 200 ml + Samak rice A cup of Tender Water- 200 Vegetable Cardamom
(Walk) vera juice (15 Poha papaya + ½ psyllium husk - 1 pulao cooked Chasteberry coconut ml + 1 soup tea + 3
ml in a glass lemon + tsp + 1 Teaspoon with Tea+ water + add tablet of munakka +
of water)+ 3 roasted of Organic Apple vegetables handful of 1 spoon of Bromelain + 1 Cashew
almonds + 1 jeera + black cider vinegar + 3 poha jelly gond 3 rounds of (soaked
rounds of deep + post lunch deep
half walnut + pepper + mixture overnight)
breathing just (after 20-30 breathing
2 Figs + 1 rock salt + 1
before eating mins) Fennel just before
Brazil nut tsp of
tea eating
(soaked sunflower
overnight) seeds &
pumpkin
seeds
(soaked)

Tuesday Amla Aloe Ash gourd juice Green moong A bowl of Water- 200 ml + Parboiled rice A cup of Tender Water- 200 Green Cardamom

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(Walk) vera juice (15 dal gut health papaya + ½ psyllium husk - 1 + Ghia curry Chasteberry coconut ml + 1 moong dal tea + 3
ml in a glass cheela + mint lemon + tsp + 1 Teaspoon Tea+ water + add tablet of gut health munakka +
& coriander + post lunch
of water)+ 3 roasted of Organic Apple handful of 1 spoon of Bromelain + cheela + 1 Cashew
chutney (after 20-30
almonds + 1 jeera + black cider vinegar + 3 poha jelly gond 3 rounds of Ghia veg (soaked
mins) Fennel
half walnut + pepper + rounds of deep mixture deep overnight)
tea
2 Figs + 1 rock salt + 1 breathing just breathing
Brazil nut tsp of before eating just before
(soaked sunflower eating
overnight) seeds &
pumpkin
seeds
(soaked)

Wednesday Amla Aloe Ash gourd juice Gut healing A bowl of Water- 200 ml + Saute veggies A cup of Tender Water- 200 Gut healing Cardamom
(Walk) vera juice (15 Dosa + papaya + ½ psyllium husk - 1 (add Broccoli, Chasteberry coconut ml + 1 Dosa + any tea + 3
ml in a glass coconut lemon + tsp + 1 Teaspoon beans, Tea+ water + add tablet of seasonal munakka +
of water)+ 3 chutney roasted of Organic Apple mushroom, handful of 1 spoon of Bromelain + veg. 1 Cashew
almonds + 1 jeera + black cider vinegar + 3 capsicum etc.) poha jelly gond 3 rounds of (soaked
half walnut + pepper + rounds of deep mixture deep overnight)
+ post lunch
2 Figs + 1 rock salt + 1 breathing just breathing
(after 20-30
Brazil nut tsp of before eating just before
mins) Fennel
(soaked sunflower eating
tea
overnight) seeds &
pumpkin
seeds
(soaked)

Thursday Amla Aloe Ash gourd juice Vegetable A bowl of Water- 200 ml + 1 Jowar roti + A cup of Tender Water- 200 Chia seeds Cardamom
(Walk) vera juice (15 upma (add 1 papaya + ½ psyllium husk - 1 pumpkin veg Chasteberry coconut ml + 1 pudding tea + 3
ml in a glass tsp of oats lemon + tsp + 1 Teaspoon Tea+ water + add tablet of munakka +

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of water)+ 3 bran) roasted of Organic Apple + post lunch handful of 1 spoon of Bromelain + 1 Cashew
almonds + 1 jeera + black cider vinegar + 3 (after 20-30 poha jelly gond 3 rounds of (soaked
half walnut + pepper + rounds of deep mins) Fennel mixture deep overnight)
2 Figs + 1 rock salt + 1 breathing just tea breathing
Brazil nut tsp of before eating just before
(soaked sunflower eating
overnight) seeds &
pumpkin
seeds
(soaked)

Friday Amla Aloe Ash gourd juice Oats & Millet A bowl of Water- 200 ml + Quinoa Pulao A cup of Tender Water- 200 Oats & Cardamom
(Walk) vera juice (15 idli topped papaya + ½ psyllium husk - 1 cooked with Chasteberry coconut ml + 1 Millet idli tea + 3
(Weight ml in a glass with saute lemon + tsp + 1 Teaspoon vegetables Tea+ water + add tablet of topped with munakka +
update) of water)+ 3 vegetables roasted of Organic Apple handful of 1 spoon of Bromelain + saute 1 Cashew
with tadka of + post lunch
almonds + 1 jeera + black cider vinegar + 3 poha jelly gond 3 rounds of vegetables (soaked
curry leaves & (after 20-30 with tadka
half walnut + pepper + rounds of deep mixture deep overnight)
mustard mins) Fennel of curry
2 Figs + 1 rock salt + 1 breathing just breathing
seeds + tea leaves &
Brazil nut tsp of before eating just before
Coconut mustard
(soaked chutney sunflower eating seeds + any
overnight) seeds & seasonal
pumpkin veg
seeds
(soaked)

Saturday Amla Aloe Ash gourd juice Oats & Besan A bowl of Water- 200 ml + Reward Meal- A cup of Tender Water- 200 Tomato Cardamom
(Walk) vera juice (15 cheela + Mint papaya + ½ psyllium husk - 1 Chasteberry coconut ml + 1 coriander tea + 3
Anything
ml in a glass & Coriander lemon + tsp + 1 Teaspoon Tea+ water + add tablet of soup munakka +
homemade +
of water)+ 3 chutney roasted of Organic Apple handful of 1 spoon of Bromelain + 1 Cashew
post lunch
almonds + 1 jeera + black cider vinegar + 3 poha 3 rounds of (soaked

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half walnut + pepper + rounds of deep (after 20-30 mixture jelly gond deep overnight)
2 Figs + 1 rock salt + 1 breathing just mins) Fennel breathing
Brazil nut tsp of before eating tea just before
(soaked sunflower eating
overnight) seeds &
pumpkin
seeds
(soaked)

Sunday Amla Aloe Ash gourd juice 1 Raw Papaya A bowl of Water- 200 ml + Parboiled rice A cup of Tender Water- 200 Potassium Cardamom
(Rest day) vera juice (15 & ajwain papaya + ½ psyllium husk - 1 + Orange Chasteberry coconut ml + 1 balance tea + 3
ml in a glass stuffed jowar lemon + tsp + 1 Teaspoon masoor dal Tea+ water + add tablet of soup munakka +
of water)+ 3 roti + mint & roasted of Organic Apple + post lunch handful of 1 spoon of Bromelain + 1 Cashew
almonds + 1 coriander jeera + black cider vinegar + 3 (after 20-30 poha jelly gond 3 rounds of (soaked
half walnut + chutney pepper + rounds of deep mins) Fennel mixture deep overnight)
tea breathing
2 Figs + 1 rock salt + 1 breathing just
just before
Brazil nut tsp of before eating
eating
(soaked sunflower
overnight) seeds &
pumpkin
seeds
(soaked)

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