NAME :- Mr chetan.
AGE:- 45 Years SEX:- male
{ Height = 5’2 , Current Weight = 58kg } on 30th May 2023
BMI- 23.2
— On Empty Stomach:- ( 7:00 am )
1 glass lukewarm water + 2tsp honey + pinch of black pepper powder + pinch of cinnamon
powder .
OR
1 glass of lukewarm water + 1tsp of roasted flax seed powder.
OR
1 glass of lukewarm water + 1tsp of apple cider vinegar
OR 1
glass of lukewarm water +honey + lemon juice
— Fruits:-
Pineapple***, apple, grape, orange, watermelon, muskmelon, papaya, peach, blueberries,
cranberries, raspberries, strawberries.
— Dry fruits:-
Almond, pista, cashew nuts, dates, walnuts, apricots, raisins, figs, hazelnuts, prunes, blackcurrant,
goji berries.
— Seeds:-
Chia seeds, sabja seeds, pumpkin seeds, flax seeds, sunflower seeds.
— Vegetables:-
Broccoli, cauliflower, cabbage, lettuce, spinach, carrots, beetroots, green beans, cucumber, tomato,
raddish.
— Non - Veg:-
Boiled eggs, chicken, meat, mutton, fish, salmon.
* 2 boiled eggs once a week bcz of sedentary lifestyle
* boiled chicken, meat & fish for easy digestion
— Dairy products:-
Milk ( cow’s milk ), cheese, paneer, yoghurt & buttermilk.
— Breakfast :-
Paratha, poha, upma, omelete, sandwiches, idles, dosa, beetroot/palak roti or paratha., besan
cheelas, green sprouts cheelas.
— Mid - morning meals:- Coconut
water, buttermilk — DIET CHART:-
MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
Lukewarm Lukewarm Lukewarm Lukewarm Lukewarm Lukewarm Lukewarm
water
7:00 am on water water water water water water
empty
stomach
1 bowl 2 Dosas with 2 Parathas with 4 idles with 2 eggs brown 2 vegetable
poha + chutney + chutney 2 sada chutney + bread uttapam
Coffee + Coffee + + Coffee + sandwiches Coffee + sandwiches with green
Dryfruits Dryfruits with green Dryfruits + chutney
BREAK Dryfruits
chutney Coffee + +
FAST (cucumber, Dryfruits Coffee
tomato, +
7:30 am beetroot,
Dryfruit
onions &
lettuce) +
Coffee +
Dryfruits
MORNING Pineapple Apple Orange Papaya Pome -
MID
granets
MEAL
Banana
9:30 am
Water -
melon /
musk - melon
Butter - milk Butter - Butter - Butter - Butter -
Butter - milk Butter - milk /
MORNING / milk / milk / milk / milk /
MID / Coconut Coconut
Coconut Coconut Coconut Coconut coconut
MEAL water water/lassi
water water water water water
11:30 am
4 multigrain 4 4 chapatis + 4 chapatis + 4 chapatis + 4 chapati
LUNCH
chapatis chapatis + rajma / cauli – egg bhurji +
12:30pm - 4 chapatis + + bhindi sabji chickpeas flower/mix sabji Palak
1:00pm paneer daal lauki + daal sabji veg sabji paneer
capsicum sabji
sabji + daal
Tea/ Tea/ Tea/
AFTER
NOON Coffee + Coffee + Coffee + Tea/Coffee Tea/Coffee +
MID Seeds Seeds Seeds Tea/Coffee + + Seeds Coffee +
MEAL Seeds Seeds Seeds
3:30pm -
4:00pm
Roasted Boiled green Popcorn/ Egg white Boiled corn 2 sada Fruit
Makhana gram sprouts Multigrain chips Vegetable with pinch of sandwiche salad
with 1/2 sandwich salt & black with green ( any
lemon juice + pepper/ chutney fruits of
roasted jeera (brown chana chaat (cucumber your
bread, egg, , tomato, choice +
powder +
EVENING
pepper - onion, 1/2 lemon
SNACKS chaat masala juice +
bells, grated beetroot &
6:30pm - (optional) salt
7:00pm carrots, lettuce )
optiona
beetroot,
l+
onion,
chaat
cabbage,
masala
black pepper,
optiona
lettuce & salt
l
)
Salad / Salad / Whole
Soup Salad / Soup Salad / grain pasta
Salad / Salad /
+ Soup + Soup
Soup Soup
Quinoa / + Daal +
+ +
DINNER Daaliya 1-2 Dhokali Oats cheela/
1-2 1-2
11:00pm - Beetroot /
Beetroot / Beetroot / Suji cheela
11:30pm Palak / multi -
Palak / multi - Palak / multi
grain
grain roti - grain roti
roti
+ +
+
Daal Daal
Daal
+ +
+
Rice Rice
Rice
Do’s:-
1.) Mindful eating.
2.) 6 - 8 hours of sleep.
3.) Strictly 30 - 45 minutes regular walking.
4.) Eat foods high in proteins & fibers.
5.) Drink low fat milk ( cow’s milk ).
6.) Yoga:- Naukasana ( boat pose ), Ushtrasana ( camel pose ), Cobra pose, Bow pose, Phalakasana (
plank pose ), Bridge pose, Raised foot pose, Kapalbhati. Hold the pose for 10 seconds & repeat it
for 3 times.
7.) Fix any one day for cheat meal.
8.) Eat dark chocolates whenever cravings for sweets.
