Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart 1-Height-140-145cms

Chart Diet Meal 1 Meal 2 Meal 3 Vegetab Butter for Snacks Raw Lemo Amla Spinach Milk Curd
No type les cooking Guav ns
a
1A Non 50 4 eggs 250 grams 500 20 grams Avocao- 1 2 2 100 grams 100 100 ml
veg badams Nonveg grams 150 ml
1B Ovo- 50 4 eggs 150 grams 500 20 grams grams 1 2 2 100 grams 100 100 ml
veg badams paneer grams or ml
1C Veg 50 Butter tea 150 grams 500 20 grams coconut 1 2 2 100 grams 100 100 ml
badams with 30 paneer grams 75 ml
grams butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 1

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart-2-Height-146-150cms

Chart Diet Meal 1 Meal 2 Meal 3 Vegetabl Butter for Snacks Raw Lemon Amla Spinach Milk Curd
No type es cooking Guav s
a
2A Non 55 4 eggs 250 grams 500 20 grams Avocao- 1 2 2 100 grams 100 ml 100 ml
veg badams Nonveg grams 150
2B Ovo- 55 4 eggs 150 grams 500 20 grams grams 1 2 2 100 grams 100 ml 100 ml
veg badams paneer grams or
2C Veg 55 Butter tea with 150 grams 500 20 grams coconut 1 2 2 100 grams 100 ml 100 ml
badams 30 grams paneer grams 75
butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 2

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart 3- Height-151-155 cms

Char Diet Meal 1 Meal 2 Meal 3 Vegetab Butter for Snacks Ra Lemo Amla Spinach Milk Curd
t No type les cooking w ns
Guav
a
3A Non 55 4 eggs 250 grams 500 20 grams Avoca 1 2 2 100 grams 100 ml 100 ml
veg badams Nonveg grams o-150
3B Ovo- 60 4 eggs 150 grams 500 20 grams grams 1 2 2 100 grams 100 ml 100 ml
veg badams paneer grams or
3C Veg 60 Butter tea 150 grams 500 20 grams coconu 1 2 2 100 grams 100 ml 100 ml
badams with 30 grams paneer grams t 75
butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. or you can take A or B or C in alternate
days or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 3

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart-4-Height-156-160 cms

Char Diet Meal 1 Meal 2 Meal 3 Vegeta Butter for Snacks Raw Lemo Amla Spinach Milk Curd
t No type bles cooking Gua ns
va
4A Non 60 4 eggs 250 grams 500 20 grams Avocao- 1 2 2 100 grams 100 100 ml
veg badam Nonveg grams 150 ml
s grams
4B Ovo- 65 4 eggs 150 grams 500 20 grams or 1 2 2 100 grams 100 100 ml
veg badam paneer grams coconut ml
s 75
4C Veg 65 Butter tea 150 grams 500 20 grams grams 1 2 2 100 grams 100 100 ml
badam with 30 paneer grams ml
s grams
butter

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 4

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart 5-Height-161-165 cms

Chart Diet Meal 1 Meal 2 Meal 3 Vegetabl Butter for Snacks Raw Lemon Amla Spinach Milk Curd
No type es cooking Guava s
5A Non 60 4 eggs 250 grams 500 20 grams Avocao 1 2 3 100 grams 100 ml 100 ml
veg badams Nonveg grams -150
5B Ovo- 65 4 eggs 175 grams 500 20 grams grams 1 2 3 100 grams 100 ml 100 ml
veg badams paneer grams or
5C Veg 70 Butter tea with 150 grams 500 20 grams coconu 1 2 3 100 grams 100 ml 100 ml
badams 30 grams paneer grams t 75
butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 5

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart 6-Height-166-170 cms

Char Diet Meal 1 Meal 2 Meal 3 Vegetab Butter for Snacks Raw Lemo Amla Spinach Milk Curd
Guav
t No type les cooking ns
a
6A Non 70 4 eggs 250 grams 500 20 grams Avocao- 1 2 3 100 grams 100 100 ml
150
veg badam Nonveg grams ml
grams
s or
6B Ovo- 65 4 eggs 175 grams 500 20 grams coconut 1 2 3 100 grams 100 100 ml
75
veg badam paneer grams grams ml
s
6C Veg 70 Butter tea 150 grams 500 20 grams 1 2 3 100 grams 100 100 ml
badam with 30 paneer grams ml
s grams butter

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 6

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart 7-Height-171-175 cms

Char Diet Meal 1 Meal 2 Meal 3 Vegetab Butter for Snacks Raw Lemo Amla Spinach Milk Curd
t No type les cooking Gua ns
va
7A Non 70 4 eggs 250 grams 500 20 grams Avocao- 1 2 3 100 grams 100 100 ml
veg badams Nonveg grams 150 ml
7B Ovo- 70 4 eggs 175 grams 500 20 grams grams 1 2 3 100 grams 100 100 ml
veg badams paneer grams or ml
7C Veg 70 Butter tea 175 grams 500 20 grams coconut 1 2 3 100 grams 100 100 ml
badams with 30 paneer grams 75 ml
grams butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 7

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart No. 8. Height-176-180 cms

Char Diet Meal 1 Meal 2 Meal 3 Vegetab Butter for Snacks Raw Lemo Amla Spinach Milk Curd
t No type les cooking Gua ns
va
8A Non 80 5 eggs 250 grams 500 20 grams Avocao- 1 2 3 100 grams 100 100 ml
veg badams Nonveg grams 150 ml
8B Ovo- 80 4 eggs 175 grams 500 20 grams grams 1 2 3 100 grams 100 100 ml
veg badams paneer grams or ml
8C Veg 80 Butter tea 175 grams 500 20 grams coconut 1 2 3 100 grams 100 100 ml
badams with 30 paneer grams 75 ml
grams butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 8

 Paleo diet chart based on height

உயர்திகே்ற கேலிகயோ உணு ுறற

Dr. V. Hariharan, MBBS, MD (Biochemistry)

Chart No 9. Height-181cms and above

Char Diet Meal 1 Meal 2 Meal 3 Vegetab Butter for Snacks Raw Lemo Amla Spinach Milk Curd
t No type les cooking Gua ns
va
9A Non 80 5 eggs 300 grams 500 20 grams Avocao- 1 2 3 100 grams 100 100 ml
veg badams Nonveg grams 150 ml
9B Ovo- 80 4 eggs 200 grams 500 20 grams grams 1 2 3 100 grams 100 100 ml
veg badams paneer grams or ml
9C Veg 80 Butter tea 200 grams 500 20 grams coconut 1 2 3 100 grams 100 100 ml
badams with 30 paneer grams 75 ml
grams butter grams

In a single day follow either A or B or C. Dont take items from B and combine items from A or C vice versa. Dont mix A or B or C. Follow only one. You can take
one chart Eg.chart A and follow for all days. or in a week you can take two days A, three days B, three days C like that. you can take A or B or C in alternate days
or whichever days you want. Main thing is only one chart per day.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 9

General Instructions:

Change your height to centimetres. Select one of the tables given above based on your height. If you want a Non veg diet-choose A, egg+veg-choose B, pure
veg-choose C and follow that diet

"When to eat vegetables, fruits, milk, curd and spinach?". Dont eat these with almonds. Eat along with other foods or you can eat them alone.

Weight is not that important. There is no difference in diet prescribed between persons who is 165cm who can be either 90 kgs or 65 kgs. If your hunger is
not satisfied, eat more eggs/non veg/paneer in the beginning. once hunger is controlled, eat only the above said quantities.

I have calculated calories based on height. If you go walking daily in this diet, 200Calories will be deficient. That is good because taking less calories than one
require normally may prolong their life span. If you are going to GYM, after achieving your normal weight, you can increase eggs/non veg/paneer. Go to
cronometer.com and find out how many calories you need for gym workouts and increase them. I recommend an addition of two more eggs to your diet, if
you are going to gym.

How to consume milk? As milk/coffee/tea, etc.,

How come for everyone you have given the same amount of vegetables and fruits? The quantity i have given satisfies everyone's need for minerals and vitamins.
They are in correct amounts

What is meal 1,2,3? when to eat that? Most of the people in the world eat three times a day. breakfast, lunch and dinner. They are called meals. You can eat any
meal at any time. Eg. you can have meal 3 as breakfast, meal 1 as lunch and meal 2 as dinner. You decide when to eat each meal. But you have to compulsorily
eat the three meals. "Can i take butter coffee instead of badam? can i Take veg soup instead of eggs"? "No, you cannot". Please dont think about substituting
one food for another. Eat whatever given in your chart exactly. If you exchange one food for another, you may succumb to nutrient deficiencies.

"Doctor, I am not hungry at all. I cant eat whatever you have given completely". No problem. Eat the meals completely. you can reduce other items. But to
achieve optimal health, you have to eat all the things given in your chart.

"I can take 3 days a week non veg, two days egg-veg, and 2 days pure veg" -Yes. you can eat A or B or C any day of the week. There is no restriction on when to
take each diet. you can take nonveg in all days or veg and nonveg in alternate days or any order you wish. But don't take few items from chart A and few items
from chart B and eat them both. DONOT MIX items from A or B or C. Just take A or B or C.

Avocado or coconut- for which diet? for all-A, B and C

Why only butter tea? you can have butter tea/butter coffee or milk with butter. Your wish

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 10

"I have seen different type of diets followed in other paleo community. This chart looks absurd". Dear sir, this a diet created by neander Selvan. This is Tamil
paleo diet. If you want pakistani or chinese paleo, go their sites and have.

Dr. V. Hariharan, MBBS, MD (Biochemistry) Page 11