Name: Harsha
Age: 33
BMI: 28.37
Weight: 82.0
Diet Preference: Eggetarian
Nutritionist Name: shruthi.donka@healthifyme.com
06:30 AM
Methi Seeds Water(1.0 glass) Soaked Almond(5.0 almond)
or
Cinnamon Water(1.0 glass) Soaked Almond(5.0 almond)
08:30 AM
Boiled Egg(1.0 large) Boiled Egg White(2.0 egg white)
08:45 AM
Dosa(2.0 small) Sambar(1.0 katori) Dal Pudina Chutney(1.0 tablespoon)
or
Pudina Chutney(3.0 tablespoon) Pesarattu(2.0 medium)
or
Mixed Nuts(1.0 tablespoon) Cornflakes and Muesli with Low Fat Milk(1.0 bowl)
or
Idli(3.0 idli(regular)) Sambar(1.0 katori) Tomato Onion Chutney(2.0 tablespoon)
or
Cucumber Carrot Beetroot Salad(2.0 katori) Brown Bread Scrambled Egg White Vegetable
Sandwich(1.0 sandwich)
or
Vegetable Sambar(1.0 katori) Carrot Idli(3.0 idli(regular)) Garlic Ginger Chutney(2.0 tablespoon)
10:30 AM
Mixed Berries(1.0 cup)
or
Pomegranate(0.5 cup)
or
Mixed Fruits(2.0 katori)
or
Apple(1.0 cup slices)
01:00 PM
Rice Cooked(1.0 cup) Low Fat Curd(1.0 katori) Cucumber Carrot Salad(1.0 katori) Amaranth
Leaves with Green Gram Dal(1.0 katori)
or
Rice Cooked(1.0 cup) Egg Tomato Curry(1.0 serve(1 egg + curry)) Pepper Garlic Rasam(1.0 katori)
Carrot Onion Salad(1.0 katori)
or
Rice Cooked(1.0 cup) Sprouts Salad(1.0 katori) Low Fat Curd(1.0 katori) Menthi Kura Pappu(1.0
katori)
or
Cooked Rice(1.0 cup) Low Fat Curd(1.0 katori) Chana Paneer Curry(1.0 katori)
or
Rice Cooked(1.0 cup) Senagapappu Beerakaya Curry(1.0 katori) Low Fat Curd(1.0 katori) Carrot
Onion Salad(1.0 katori)
or
Rice Cooked(1.0 cup) Low Fat Curd(1.0 katori) Vegetable Salad(1.0 katori) Dondakaya
Pappu(1.0 katori)
04:30 PM
Mixed Sprouts(1.0 katori) Tulsi Green Tea(1.0 teacup)
or
Boiled Sweet Corn(70.0 grams) Lemon Ginger Tea(1.0 teacup)
or
Lemon Green Tea(1.0 teacup) Boiled Chana(0.5 katori)
or
Green Tea(1.0 tea cup) roasted kala chana(2.0 tablespoon)
08:30 PM
Cooked Rice(1.0 katori) Beet and Carrot Salad(1.0 katori) Beerakaya Pappu(1.5 katori)
or
Dosa(2.0 small) Bendakaya Pulusu(1.0 katori)
or
Idli(2.0 idli(regular)) Green Gram dal (0.5 katori) Stir Fried Vegetables with Boiled Egg Whites(1.5
katori)
or
Cooked Rice(1.0 katori) Cucumber(1.0 cup slices) Methi Dal(1.5 katori)
or
Roti(2.0 roti/chapati) Egg Bhurji with Less Oil(1.0 katori)
or
Cooked Rice(1.0 katori) Chana Rajma Curry(1.5 katori)
or
Roti(2.0 roti/chapati) Mixed Vegetable Salad(1.0 katori) Mixed Beans Vegetable Curry(1.0 katori)
10:30 PM
Walnuts(3.0 walnut) Low Fat Milk(1.0 glass)
NOTES
FOR THYROID:
Foods to Avoid:
•Try to limit the intake of broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy.
Cooking the vegetables can reduce the effect that cruciferous vegetables have on the thyroid gland. Limiti
ng your intake to 100 grams a day
• Fats have been found to disrupt the body's ability to absorb thyroid hormone replacement medicines. So
avoid fried foods, butter, mayonnaise, margarine, and fatty cuts of meat.
Foods to Add:
For thyroid there are three main supplements:
The first is selenium. This mineral helps regulate the two thyroid hormones.
The second is Ashwagandha. This herb helps balance out the thyroid hormone T4.
The third is B vitamins, especially B12.
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
Commonly asked questions
Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.
How often will my diet plan be changed?
Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.
Why does my plan seem monotonous?
It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.
What can I do if my plan doesn't consider my preferences?
Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.
Why do I not see results despite following the plan?
Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.
