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DIET CHART
MEAL TIME FOOD OPTION with QUANTITY
On waking up DIGESTION BOOSTER:
Take 1 glass of this every day in the early morning or have it 30 mins
post main meals / You can also fill your 500 ml bottle with the drink and
keep sipping throughout day till sunset.
1 tbsp cumin seeds + 1 tbsp ajwain + 1 tbsp fennel seeds - Boil them in
double the required amount of water and bring it down to half (for
example take 1000 ml water and boil it down to 500 ml ml with the
ingredients)
Breakfast within 2 hrs 2 idly / dosa OR 100g of upma / poha (add 4 tsp of peanuts)
Option - 1 from waking up + 1 small Katori of veg chutney +
Add 1 tsp of ghee to the food +
1 bowl of sprouts or channa or boiled moong /2 boiled egg +
100g of fruit
OR
2 whole wheat bread +
2 tsp peanur butter unsweetened
AND
100g of fruit
Breakfast within 2 hrs Meal replacement smoothie:
Option - 2 from waking up
Blend the following and have it unstrained
100g of fruit of your choice +
1 vegetable (carrot / beetroot / spinach leaves) +
1 handful of nuts (Almond, cashew and pistachio) +
150 ml of almond or soy milk +
1 tbsp of soaked chia seeds / sabja seeds (add to the smoothie
post blending)
Mid-morning 2.5 hrs from 1 cup green tea +
breakfast Lemon drops / 1 glass of buttermilk
With
1 katori of roasted chana / makhana / pop corn
Lunch 5 hrs from 100g of Vegetable salad or boiled veggies (use a variety of salads every
breakfast day from the below options - beetroot, onion, tomato, spinach leaves,
cucumber, cabbage, lettuce ) +
Half cup of Rice (preferably brown rice ) / 1 roti
1 bowl of sambhar /dhal/Sprouts curry/1 cup soy curry (use 50g
soy chunks) /150g of chicken or fish curry
add 1 tsp of ghee to the food
100g of veg subji +
1 cup of curd
Afternoon 2.5 hrs from 100g of fruit +
snack lunch 2 tbsp of seeds
Dinner 5 hrs from 100g of soup +
lunch
Half cup millet / 1 whole wheat phulka
1 cup of sprouts curry / 1 cup mixed boiled channa / 150g of tofu
with mushroom /150g of chicken or fish +
1 tsp of ghee +
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NOTE:
1 Bowl = 200 g
100g of stir fry veg
1 cup of curd
1 Cup = 1 Glass = 150g/ 150 ml
½ Cup = 75 g
1 small katori – 50g
1 Tablespoon = 15 g
1 Teaspoon = 5g
100g of fruits = 10 to 12 ice cubed size pieces (melons, pineapple, papaya etc) or 1 medium
size fruit (apple, guava, orange etc) or ⅔ cup (grapes, Pomegranate etc)
Dietary Guidelines:
1. Do not skip any meal, maintain meal timings and have a proper gap between meals.
2. Drink at least 2 to 3 litres of water every day to keep yourself hydrated.
3. Have a balanced meal.
4. Avoid refined grains like maida, bakery products, breakfast cereals etc.
5. Avoid sugary foods like sweets, candies, preserved fruit juices, jams, jelly etc.
6. Include a wide range of sprouts to your diet.
7. Add a lot of green vegetables, seasonal fruits in your diet.
8. Take a handful of nuts and oilseeds every day.
9. Use only half litre of oil per person per month.
10. Avoid junk foods, fried foods, aerated drinks like cold drinks, tetra pack fruit juices, sodas
etc. 11. Stay Away from smoking and alcohol.
12. Keep yourself active, Do muscle-building exercise and aerobic activity for a minimum 20 to 30
minutes for 6 days a week.
13. Practice yoga and meditation regularly.
14. Avoid eating out more than once a week.
15. Get 7-9 hours of sleep every day.
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16. Do not take any supplements, over the counter medications, or practice fad diets without professional
advice
