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Diet

The document outlines a detailed daily meal plan emphasizing healthy eating habits, including hydration and specific food choices for breakfast, lunch, and dinner. It suggests consuming a variety of fruits, vegetables, and proteins while limiting certain foods and timings for meals. Additionally, it provides guidelines for sweet cravings and restrictions on food intake after certain hours.

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kohli.alok
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116 views4 pages

Diet

The document outlines a detailed daily meal plan emphasizing healthy eating habits, including hydration and specific food choices for breakfast, lunch, and dinner. It suggests consuming a variety of fruits, vegetables, and proteins while limiting certain foods and timings for meals. Additionally, it provides guidelines for sweet cravings and restrictions on food intake after certain hours.

Uploaded by

kohli.alok
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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EARLY MORNING- 1-2 glass lukewarm water

Breakfast around 10am-


1 fruit + {overnight soaked 5 almonds +
4 walnuts + 1 fig + 3 munakkas} +5 pistachio +1 glass of fresh carrot and ginger juice +

Crunchy scrambled egg whites (3-4egg whites +one yolk ) with veggies (spinach / mushroom/ mix veg)

OR
2 -moong dal/ oats cheela stuffed veggies + coriander chutney / poha plus veggie

Coconut water (fresh)/ Black coffee

Lunch (1:30- 2 p.m)- Seasonal veggies salad (1 bowl) ( unsalted) +

2-3 chapattis or rotis +


any seasonal sabzi(medium bowl) + ghia channa dal( any dal of choice) / egg whites curry (2-egg whites)/ rajma curr

OR
1 bowl of de-starched rice + egg white curry / dal of choice / chicken breast curry (100 gms)
( rice only twice a week)

OR
1 bowl of roasted/ grilled chicken breast with sautee veggies salad
(Chicken breast not more than 200g) / fish 3x 250 gms / no carbs

POST LUNCH 20 MINUTES- Buttermilk

Evening time (4:00 p.m)- black coffee + small bowl of bhoona chana/ seasonal fruit (no banana)

Finish your dinner by 8:30 p.m- ( bottle gourd and tomato soup / chicken stew) (1 bowl) (homemade) +

4-5 idlis+ sambhar (2 bowls) + coconut chutney (2 tbsp)

OR
2-3 chapatis + seasonal sabzi + masoor dal/ any dal of prefrence-1 medium bowl

OR
1 medium bowl of moong dal khichdi (3 portions of dal and 1 portion of rice) ( should be 50% of veggies)

Before bed – 1 glass of lukewarm water ( add lemon)


Try TO TAKE NOTHING POST 8:30 p.m
NO WATER INTAKE POST 11 pm
INCREASE YOUR WATER INTAKE TO 3.5-4 LITRES

For sweet cravings- you can have 2 dry dates or 2 piece of 70% cocoa dark chocolate
Nicotine
two halves

little farms for sauce

Date palm jaggery; 4 to 2 or four halves

no mutton / once a month


one cheat / two cheat meal

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