Scribd
Upload
15 views2 pages

Diet Plan

The document outlines a dietary plan that includes various food items categorized by meals and their nutritional benefits. It emphasizes a balanced intake of proteins, fibers, carbohydrates, and fats, suggesting specific foods for each category. Additionally, it provides alternatives for snacks and hydration options, while recommending meal frequency and portion distribution.

Uploaded by

skaariyappa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
15 views2 pages

Diet Plan

The document outlines a dietary plan that includes various food items categorized by meals and their nutritional benefits. It emphasizes a balanced intake of proteins, fibers, carbohydrates, and fats, suggesting specific foods for each category. Additionally, it provides alternatives for snacks and hydration options, while recommending meal frequency and portion distribution.

Uploaded by

skaariyappa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

Badam and Dry fruits , ground nuts .

Cucumber , Cabbage , carrots and beet root .

Rice , chapathi, idli, upma, Lemon rice , millets

Brocolli ,panner , egg, Chicken,

All varieties of Dal, Spinach ( methi) , bottle gourd .

Hot water, lemon water , apple cider vinegar .

Rice Curd pickles(craving )

Sugar salt milk curd ❎

Butter Milk ✅

Eating only 2 times a day ❎

1. Badam- morning

2. Dry Fruits- morning (alternate to snacks )

3. Ground nuts- evening snack

4. Cucumber- 20-30 b/ dinner

5. Cabbage/Lentils- lunch

6. Carrot- lunch or dinner

7. Beetroot- Before Training

8. Rice - lunch

9. Chapati - dinner

10. Idli - B, Eve snack, dinner

11. Upma - B, Eve snack, dinner

12. Lemon rice - lunch

13. Millets - B L D( sub for rice/wheat )

14. Broccoli - lunch

15. Paneer - before sleep (cause weight gain )

16. Egg - breakfast(studies at night )

17. Chicken - lunch

18. All varieties of Dal- daytime

19. Spinach(methi)- lunch

20. Bottle gourd - early morning (empty stomach)


21. Hot water - early morning or right before bed.

22. Lemon water -early morning

23. Apple cidar vinegar- after a meal

24. Butter milk- any time can be used for hydration purpose.

25. Veg salad - before meal

Good sources of protein- chicken, egg(white),ground nut ,tofu,

Good sources of fibres- vegetables, sweet potatoes , potatoes, fruits

Good sources of carbs - rice sweet Potatoes, broccoli.

Good sources of fat- seeds, nuts, egg(yolk) peanut butter

Alternatives of snacks - nuts, dry fruits, dark chocolate, apple slices

A plate should contain

30%- protein.

30%- fibres.

30%- carbs.

10%- fats.

You might also like