Note : 1.

Drink minimum 4-5 lts of water/day at regular interval

2. Do cardio at morning by brisk jogging for 5-10 minutes+ 2-3 minutes running at regular int
3. Do kappalbati for minimum 5 minutes increase your intensity on a twice daily basis without
4. Do nauka aashan for minimum 5 minutes twice daily (go throuh youtube videos)
Day 1
Breakfast
Qty
Calories
CarbohydraProtein
Bread
6
144
26.4
4.8
Milk
1 glass
146
13
8
Egg white
3
51
0.72
10.8
Total
341
40.12
23.6
Snacks
Biscuits(Digestive)
4
280
38
4
Green Tea
1 cup
2
0.2
0.2
Total
282
38.2
4.2
Lunch
120
20
4
Tawa Roti
4
Dal (only water part)
350
60
22
Vegetables
77
17
2
Total
547
97
28
Snacks
Dalia
1cup
241
15
0
Egg white
3
51
0.72
10.8
Total
292
15.72
10.8
Dinner
Tawa Roti
2
60
10
2
Vegetables(half as compared to lunch)
38.5
8.5
1
33
Green Salad
1 bowl
6.7
2.6
Total
131.5
25.2
5.6
Nett Total
Breakfast
Bread
Milk
Egg white
Total
Snacks
Biscuits(Digestive)
Green Tea
Total
Lunch
Tawa Roti
Dal (only water part)
Vegetables

1593.5
Day 2
Qty
6
1 glass
3

216.24

72.2

Calories Carbohydrates Protein

144
26.4
4.8
146
13
8
51
0.72
10.8
341
40.12
23.6

4
1 cup

280
2
282

38
0.2
38.2

4
0.2
4.2

120

20

350
77

60
17

22
2

Total
Snacks
Dalia
Green Tea
Total
Dinner
Tawa Roti
Vegetables(half as compared to lunch)
Green Salad
Total

547

97

28

1cup
1 cup

241
2
243

15
0.2
15.2

0
0.2
0.2

60
38.5

1 bowl

33

131.5

10
8.5
6.7
25.2

2
1
2.6
5.6

1544.5

215.72

61.6

Nett Total
Breakfast
Bread
Milk
Egg white
Total
Snacks
Biscuits(Digestive)
Green Tea
Total
Lunch
Tawa Roti
Dal (only water part)
Vegetables
Total
Snacks
Dalia
Green Tea
Total
Dinner
Tawa Roti
chicken curry without gravy
Total

Day 3
Qty
6
1 glass
3

4
1 cup

280
2
282

38
0.2
38.2

4
0.2
4.2

120

20

350
77
547

60
17
97

22
2
28

241
2
243

15
0.2
15.2

0
0.2
0.2

1cup
1 cup

Nett Total
Breakfast
Bread
Milk
Egg white
Total
Snacks
Biscuits(Digestive)

Calories Carbohydrates Protein

144
26.4
4.8
146
13
8
51
0.72
10.8
341
40.12
23.6

Day 4
Qty
6
1 glass
3

60

10

160

6.11

14.8

220

16.11

16.8

1633

206.63

72.8

Calories
CarbohydraProtein
144
26.4
4.8
146
13
8
51
0.72
10.8
341
40.12
23.6
280

38

Green Tea
Total
Lunch
Dalia
Egg white
Total
Snacks
Fruit Salad(no banana)
Green Tea
Total
Dinner
Tawa Roti
Vegetables(half as compared to lunch)
Green Salad
Total

1 cup

2
282

0.2
38.2

0.2
4.2

1cup
3

241
51
292

15
0.72
15.72

0
10.8
10.8

1 bowl
1 cup

129
2
131

33.3
0.2
33.5

1.3
0.2
0.2

60
38.5
131.5

10
8.5
6.7
25.2

2
1
2.6
5.6

1177.5

152.74

44.4

1 bowl

Nett Total
Breakfast
Bread
Milk
Egg white
Total
Snacks
Biscuits(Digestive)
Green Tea
Total
Lunch
Tawa Roti
Dal (only water part)
Vegetables
Total
Snacks
Dalia
Egg white
Total
Dinner
Tawa Roti
Vegetables(half as compared to lunch)
Green Salad
Total

Day 5
Qty
6
1 glass
3

4
1 cup

Calories
CarbohydraProtein
144
26.4
4.8
146
13
8
51
0.72
10.8
341
40.12
23.6
280
2
282

38
0.2
38.2

4
0.2
4.2

120

20

350
77
547

60
17
97

22
2
28

1cup
3

241
51
292

15
0.72
15.72

0
10.8
10.8

60
38.5
131.5

10
8.5
6.7
25.2

2
1
2.6
5.6

1593.5

216.24

72.2

1 bowl

Nett Total
Breakfast

33

Day 6
Qty

33

Calories

CarbohydraProtein

Bread
Milk
Egg white
Total
Snacks
Biscuits(Digestive)
Green Tea
Total
Lunch
Dalia
Egg white
Total
Snacks
Fruit Salad(no banana)
Green Tea
Total
Dinner
Tawa Roti
Vegetables(half as compared to lunch)
Green Salad
Total

6
1 glass
3

144
146
51
341

26.4
13
0.72
40.12

4.8
8
10.8
23.6

4
1 cup

280
2
282

38
0.2
38.2

4
0.2
4.2

1cup
3

241
51
292

15
0.72
15.72

0
10.8
10.8

1 bowl
1 cup

129
2
131

33.3
0.2
33.5

1.3
0.2
0.2

60
38.5
131.5

10
8.5
6.7
25.2

2
1
2.6
5.6

1177.5

152.74

44.4

1 bowl

Nett Total
Breakfast
Bread
Milk
Egg white
Total
Snacks
Biscuits(Digestive)
Green Tea
Total
Lunch
Tawa Roti
Dal (only water part)
Vegetables
Total
Snacks
Dalia
Green Tea
Total
Dinner
Tawa Roti
chicken curry without gravy

Day 3
Qty
6
1 glass
3

33

Calories Carbohydrates Protein

144
26.4
4.8
146
13
8
51
0.72
10.8
341
40.12
23.6

4
1 cup

280
2
282

38
0.2
38.2

4
0.2
4.2

120

20

350
77
547

60
17
97

22
2
28

1cup
1 cup

241
2
243

15
0.2
15.2

0
0.2
0.2

per serving

204

44.08

4.2

160

6.11

14.8

Total

364

50.19

14.8

Nett Total

1777

240.71

70.8

unning at regular interval follow the patter atleast for 20 minutes

e daily basis without any interval , (1 beat/second) for proper idea go through videos as available in you tube

Fat
1.8
8
0.18
9.98
12
0
12
3

2
0.1
5.1
0
0.18
0.18
1.5
0.1
0.1
1.7
28.96
Fat
1.8
8
0.18
9.98
12
0
12
3

2
0.1

5.1
0
0
0.18
1.5
0.1
0.1
1.7
28.96
Fat
1.8
8
0.18
9.98
12
0
12
3

2
0.1
5.1
0
0
0.18
1.5
8.6

10.1
37.36
Fat
1.8
8
0.18
9.98
12

0
12
0
0.18
0.18
0.5
0
0.18
1.5
0.1
0.1
1.7
24.04
Fat
1.8
8
0.18
9.98
12
0
12
3

2
0.1
5.1
0
0.18
0.18
1.5
0.1
0.1
1.7
28.96
Fat

1.8
8
0.18
9.98
12
0
12
0
0.18
0.18
0.5
0
0.18
1.5
0.1
0.1
1.7
24.04
Fat
1.8
8
0.18
9.98
12
0
12
3

2
0.1
5.1
0
0
0.18
0.44

8.6

9.04
36.3

available in you tube