NAME: - Khushi Jain
AGE: - 15
HEIGHT: - 5’7
CURRENT WEIGHT: - 115Kg
IDEAL BODY WEIGHT: - 65Kg
Counselling points
• Always enjoy your meal, take your me and chew your
food properly.
• Avoid distraction turn off the T.V, put away your
phone and focus on your meals.
• Take meals regular at meals. Avoid delaying meals.
• Don’t drink water immediately after meals.
• Walk for at least 15 minutes after meals.
• Avoid eating anything after dinner.
• Take a morning walk every-day to boost energy.
• Try to sleep at a regular Time.
• Try to wake up at the same time.
• Drink 3 to 4 liters of water every day to stay hydrated.
• Detox water- (soak overnight) add chia seeds 10 gms,
1 lemon,1 Cinnamon stick with 6 mint leaves, pinch of
black salt n turmeric in 1 litre water n finish it
throughout the day.
• Face glow boaster- take 2 beetroots, 2 carrots, 20gms
ginger, 20 gms amba haldi, mint leaves, 2 amla grind
them all together in a mixer then with fibre put them in
ice cube tray to freeze them, then every morning take
2 cubes put water 250ml n have it.
• Drink 2 glasses of water before brushing your teeth.
• NIGHT DRINK- take sauf n cinnamon powder add in
a bowl boil it, strain, then add squeezed lemon n drink
•
MONDAY + WEDNESDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm ginger
pieces, add methi seeds, dhaniya seeds, kalongi n
jeera {1 teaspoon each} boil them together, strain n
drink
Breakfast (10:30 am) 2 open toast Paneer bruschetta with home made
dip
{2 no maida sourdough bread slice, take paneer
30gms mash it with spices of ur choice top it on
bread slices, then in a bowl add cucumber, basil
leaves, salt, pepper, chilli flakes, mix well and
add on the top n enjoy
Dip- take hung curd, 10 gm paneer, 2 garlic
cloves, salt, oregano n chilli flakes blend all
together and apply dip on ur bread slices}
with 5 almonds n 3 walnuts
Mid-morning (12:30pm) 1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10 blueberries/ 1
guava with 1 brazil nut
Lunch (2:30 pm) 1 foxtail millet chapati with half bowl
palak n corn, half bowl curd and 1
plate
{foxtail-15gm, wheat flour- 20gm,
chana-35gm}
{Kindly avoid potato}
Tea me (5.30pm) 1 tsp of Pumpkin Seeds +
1 tsp of sunflower seeds with butter milk/ iced coffee
with less milk 30 gm /lemonade salted/ green tea Can
take 10 makhana or 20 gms roasted chana
Dinner (8.30pm) 1 bowl dal of ur choice with 1 chapati
{dal-35gm}
TUESDAY + THURSDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm ginger
pieces, add methi seeds, dhaniya seeds, kalongi n
jeera{1 teaspoon each} boil them together, strain n
drink
Breakfast (10.30 am) 1 bowl masala oats with veggies 5 peanuts
and 5 paneer pieces and 5 almonds n 3
walnuts
{oats-40gms]
{Take a pan add 1 chopped onion then
ginger garlic paste, then add carrot,
capsicum, corns, tomatoes with spices n
maggie masala, add water n oats soak
water, garnish with coriander and enjoy}
Mid-morning (12:30pm) 1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10 blueberries/ 1
guava with 1 brazil nut
Lunch (2:30 pm) 1 foxtail millet chapati PIZZA
{Foxtail -20gms, whole wheat- 15 gm,
rajma-40gms}
{Take chapati, add pizza sauce, then add
all the vegetables with bit of cheese on
top and add feta cheese to it then bake
it in oven n enjoy}
Tea time {5:30 pm} 1 tsp of Pumpkin Seeds +
1 tsp of sunflower seeds with butter milk/ iced coffee
with less milk 30 gm /lemonade salted/ green tea
Can take 10 makhana or 20 gms roasted chana
Dinner (8.30pm) 5 beetroot tikki’s
{take beetroot, ghiya, carrot, capsicum,
chop them well then add oats 20gms,
paneer 30gms grated, add all together
with spices of ur choice and then bind
them with the help of besan 2 tsp, form
in shape of tikki and roast in a pan or
airfry it and enjoy with any dip}
FRIDAY + SATURDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm
ginger pieces , add methi seeds, dhaniya seeds,
KALONGI n jeera{1 teaspoon each} boil them
together, strain n drink
Breakfast (10.30 am) 1 spinach besan chilla with
vegetables stuffing with mint
chutney with 5 almonds n 3 walnuts
{besan-50 gms}
Mid-morning (12;30pm)
1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10
blueberries/ 1 guava with 1 brazil nut
Lunch (2.30 pm) 1 besan chilla same as morning
with vegetable of ur choice with
half bowl curd and 1 plate salad
{ragi-15 gms, whole wheat- 20
gms}
Tea me (5.30pm) 1 tsp of Pumpkin Seeds +
1 tsp of sunflower seeds with butter milk/ iced
coffee with less milk 30 gm /lemonade salted/
green tea
Can take 10 makhana or 20 gms roasted chana
Dinner (8.30pm) 4 suji idli with coconut chutney
SUNDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm ginger
pieces, add methi seeds, dhaniya seeds, kalongi n
jeera{1 teaspoon each} boil them together, strain n
drink
Breakfast (10.30 am) 1 glass smoothie
{take makhana 20, add chia seeds 1 tsp,
dates 4, soak in milk 100ml for 30 minutes,
after that add all in a jar with cocoa
powder, 1 banana blend nd enjoy, can add
1 tsp of desi khand}
Mid-morning (1pm) 1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10 blueberries/ 1
guava with 1 brazil nut
Lunch (3.30 pm) Enjoy any meal of ur choice
Tea me (5.30pm) 1 tsp of flex Seeds +
1 tsp of sunflower seeds with butter milk/ iced coffee
with less milk 30 gm /lemonade salted/ green tea Can
take 10 makhana or 20 gms roasted chana
Dinner (8.00pm) Cold coffee with
1 sauteed paneer 35gms with veggies
