Name: Shreenivas Yenni
Age: 34
BMI: 28.4
Weight: 92.0
Diet Preference: Vegetarian
Nutritionist Name: [email protected]
06:00 AM
Lemon Cinnamon Water(1 glass) Black Coffee(1 cup)
or
Luke Warm Jeera Water(1 glass) Black Coffee(1 cup)
07:00 AM
Whey Protein(1 scoop) Water, tap, drinking(1 glass)
08:00 AM
Besan Oats Mung Urad Dal Dosa without Oil(1 piece) Til Chutney(2 tablespoon) Skimmed Milk(1
glass)
or
Idli(2 idli) Mixed Vegetable and Pulses Sambar(1.5 katori) Skimmed Milk(1 teacup)
or
Skimmed Milk(1 glass) vegetable poha with sprouts(2 katori)
or
Besan Dosa(3 piece) Pudina Dhania Chutney(6 teaspoon) Skimmed Milk(1 glass)
or
Vegetable Uttapam(1 piece) Gun Powder Chutney(4 teaspoon) Skimmed Milk(1 cup)
or
Oats Cooked in Low Fat Milk(1 bowl) Mixed Nuts(15 grams) Banana, Small(1 banana)
or
Vegetable and Peanut Poha(1 katori) Pudina Chutney(6 teaspoon) Skimmed Milk(1 glass)
08:30 AM
Milk Tea(1 teacup)
11:00 AM
Pomegranate(0.5 cup) Badam(4 almond)
or
Apple(1 small (2-3/4" dia)) Walnut(4 piece (Half of one))
or
Guava(1 fruit, with refuse) Walnut(4 piece (Half of one))
or
Walnut(4 piece (Half of one)) Pear(1 small)
or
Badam(4 almond) Apple(1 medium (3" dia))
or
Apricot dry(5 piece) Guava Fruit(1 fruit, with refuse)
01:30 PM
Jowar Roti(1 roti/bhakri) Moong dal with palak(1 katori) Tomato Onion Salad(1.5 katori)
or
Peas Rice Pulao(1 katori) Chana Curry(1 katori) Cucumber Raita(1 katori)
or
Jowar Roti(1 roti/bhakri) Tomato Cucumber Salad(2 katori) Toor Dal Rasam(1 bowl)
or
Steamed Brown Rice(0.5 bowl) Keerai Sambar(0.5 bowl) Beetroot Cucumber Raita(1 katori)
or
Curd Rice(2 katori) Vegetable Curry(1 katori)
or
Jowar Roti(1 roti/bhakri) Drumstick Leaves Sambar with Moong Dal(1 katori) Mixed Vegetable
Raita(1 katori)
or
Steamed Brown Rice(0.75 bowl) Mixed Vegetable and Pulses Sambar(1 katori) Beans Sabji(1.5
katori)
03:30 PM
Fruit Bowl(1 bowl)
05:00 PM
Tea(1 teacup)
06:00 PM
Corn Salad(1 katori)
or
Roasted Kala Chana(2 tablespoon)
or
Mixed Nuts(10 grams)
or
Roasted Makhana(0.5 cup)
or
Buttermilk(1 glass) Sprouts(1 katori)
09:00 PM
Chapati(2 piece) Chana Moong Dal(1 katori) Potato Bottlegourd Sabji(1 katori)
or
Chapati(2 piece) Palak Sabji(1 katori) Dal Fry(1 katori) Onion Radish Salad(0.5 katori)
or
Dalia and Moong Dal Khichdi(2 katori) Skim Milk Yoghurt(1 cup (8 fl oz)) Carrot Salad(1 katori)
or
Roti (2 roti/chapati) Mixed Greens with Dal(1 katori) Curd Low Fat(0.5 katori)
or
Chapati(2 roti/chapati) Moong Dal Fry(1 katori) Beetroot Salad(1 katori)
or
Chapati(2 piece) Skimmed Curd Cucumber Onion Raita(1 katori) Black Lentil Curry South Indian
Style(0.75 katori)
or
Besan Oats Dosa(3 piece) Vegetable Dal Soup(0.75 bowl)
10:30 PM
Skimmed Milk(1 cup)
NOTES
The diet is planned for 1475-1770 Kcals, with 71 gms of protein. There are certain do’s and don’ts for you
regarding your diet, please adhere to it along with the diet plan given to you which is specially customized
to your requirements:
1. Do not skip your meal.
2. Keep your water intake level up to 10-12 glasses for better metabolism, and as we are increasing your fi
bre and protein intake so it will also help in reducing any gastric issue.
3. Wash all your vegetable properly and use them, you may also use vinegar water to was them, then use
or refrigerate.
4. Sodas and sweet drinks like aerated drinks, tetra pack fruit juices are to be avoided in the diet because
hey are high in carbs, which increase blood sugar.
5. Reduce the use of simple carbohydrate foods like white rice, white bread, bakery products.
6. Eat less salt but use iodized salt only. (Use less salt in cooking, replace salt with other herbs and spices,
cut out commercial soups and gravies which have a very high salt content)
7. MOST IMPORTANTLY, track your meals and food intake in a diary or App of Healthifyme for our improv
ement.
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
