Name: Biraj Ghosh
Age: 26
BMI: 30.84
Weight: 97.5
Diet Preference: Non-Vegetarian
Nutritionist Name: [email protected]
06:00 AM
Soaked Almond(2.0 almond) Ginger Lemon Detox Water(1.0 glass)
or
Dhaniya Water(1.0 glass) Soaked Almond(2.0 almond)
09:00 AM
Apple(1.0 small (2-3/4" dia)) Muri Doodh(1.0 bowl) Boiled Moong Sprouts with Cucumber and
Tomato(1.0 katori)
or
Pear(1.0 small) Multigrain Bread(2.0 slice) Egg White Omelette with Vegetable(1.0 )
or
Coriander Chutney (1.0 ) Vegetable Upma(1.5 katori)
or
Ghugni(0.5 katori) Oats Apple Smoothie(1.0 glass)
or
Spinach Banana Smoothie(1.0 glass) Oats Dalia(1.0 katori)
or
Chhena(80.0 grams) Egg White(1.0 egg white)
or
Tomato Chutney(1.0 katori) Stuffed Paneer Paratha without Oil(1.5 roti) Boiled Mixed Sprouts(0.5
katori)
09:45 AM
Green Tea with Lemon(1.0 teacup)
or
Holy Basil Green Tea(1.0 teacup)
or
Ginger Mint Tea(1.0 teacup)
11:30 AM
Soaked Almond(4.0 almond) Apple with Skin(1.0 small)
or
Roasted Pumpkin Seeds(0.5 tablespoon) Banana(1.0 small (6" to 6-7/8" long))
or
Pear(1.0 large) Seeds, flaxseed(1.0 tsp, ground)
or
Guava with Skin(1.0 cup) Soaked Almond(2.0 almond)
01:15 PM
China badam(2.0 peanut(small)) Cucumber Sweet Corn Salad(1.0 katori)
or
Boiled Black Chana Onion Tomato Salad(0.5 katori)
or
Chicken Breast Salad(0.5 chinese bowl(small))
or
Mixed Sprouts Vegetable Salad(1.0 katori)
01:30 PM
Boiled Brown Rice(1.5 katori) Kolmi Saag(1.0 katori) Pepe diye Murgir Mangsho(1.0 katori)
or
Rice(1.0 katori) Moong Dal(1.0 katori) Macher Jhol(0.5 katori) Onion Salad(1.0 katori)
or
Boiled White Rice(1.0 katori) Egg Curry(1.0 katori) Lau Shaker Dal(1.0 katori)
or
Lau Chorchori(1.0 katori) Boiled Brown Rice(1.0 katori) Spinach Salad(1.0 katori) Macher Matha
Moong Dal(1.0 katori)
or
Boiled Brown Rice(1.0 katori) Potol Sabji(1.0 katori) Paneer Curry(1.0 chinese bowl(small))
Tomato Salad(1.0 katori)
or
Boiled White Rice(1.0 katori) Mangshor Jhol(1.0 katori) Bengali Shukto(0.5 katori)
or
Machher Jhol(1.0 katori) Onion Small(1.0 small) Boiled Brown Rice(1.0 katori) Echorer
Torkari(1.0 katori)
05:30 PM
Pumpkin Seeds(1.5 tablespoon) Pomegranate Banana Smoothie(0.5 glass)
or
Flax Seeds(1.0 tsp, whole) Apple Oats Smoothie in Skimmed Milk(1.0 glass)
or
Soaked Almond(3.0 almond) Sprouts Corn Chickpeas Chaat(1.0 katori)
or
Roasted Peanuts(5.0 peanut(large)) Egg White Scrambled with Vegetables(1.0 serve(2 egg whites
with vegetables))
09:00 PM
Whole Wheat Roti(2.0 roti/chapati) Chicken Saag (1.0 katori) Skim Curd(1.0 katori)
or
Multigrain Chapati(1.0 roti/chapati) Mangshor Jhol(1.0 katori) Poi Saag Sabji(1.0 katori)
or
Whole Wheat Roti(2.0 roti/chapati) Machher Jhol(1.0 katori) Ucche Aloo Chorchori(1.0 katori)
or
Whole Wheat Roti(2.0 roti/chapati) Egg Curry(1.0 katori) Bengali Shukto(1.0 katori)
or
Multigrain Roti(1.0 roti/chapati) Mangshor Jhol(1.0 katori) Green Papaya Sabzi(1.0 katori)
or
Pumpkin Seeds(1.0 tablespoon) Boiled Egg White(2.0 egg white) Soaked Chia Seeds(4.0
teaspoon) Oats Apple Banana Smoothie with Yogurt and Honey(1.0 glass)
or
Chicken Stew(1.5 katori) Corn Tomato Salad(1.0 katori)
NOTES
Keep updating your food logs
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.
