Name: Vini

Age: 29
BMI: 20.7
Weight: 53.0
Diet Preference: Vegetarian
Nutritionist Name: samiksha.a@healthifyme.com

08:30 AM

Lukewarm Lemon Honey Water(1 glass) Soaked and peeled almonds(5 piece) Soaked Walnuts(2 piece ( half of one))

10:00 AM

Vegetable Rava Idli(3 piece) Vegetable Chutney(2 tbsp) Tea(1 teacup)

or

Ragi Dosa(2 piece) Sambar(1 katori) Tea(1 teacup)

or
Oats and Fruit Porridge(1.5 katori) Brown Bread Toast(2 slice) Tea(1 teacup)
or

Boiled Egg(2 egg) Vegetable Toast(1 sandwich) Tea(1 teacup)

or
Carrot Uttapam(2 piece) Coriander Chutney (2 tablespoon) Homemade Buttermilk(1 glass)
or
Grilled Paneer(5 piece) Multigrain Bread(2 slice) Buttermilk with Ginger(1 glass)
or
Vegetable Upma(2 katori) Tomato Onion Chutney(35 grams) Buttermilk with Ginger(1 glass)

11:00 AM

Pomegranate(0.5 cup) Green Tea with Lemon(1 tea cup)

or
Papaya(1.5 cup 1" pieces) Green Tea with Lemon(1 cup)
or
Watermelon fruit(3 cup, diced) Green Tea with Lemon(1 cup)
or

Mixed Fruits(2 katori) Green Tea with Lemon(1 cup)

or
Peach(1 small (2-1/2" dia)) Green Tea with Lemon(1 cup)
or
Guava(1.5 fruit, with refuse) Green Tea with Lemon(1 cup)

01:00 PM

Brown Rice(0.5 katori) Moong dal with palak(1.5 katori) Onion Tomato Raita(1 katori) Cucumber Salad(1 katori)
or
Millet Rice(2 katori) Punjabi Chole(1.5 katori) Cucumber Raita(1.5 katori)
or

Chapati(3 roti/chapati) Tomato Cucumber Salad(1 katori) Toor Dal Rasam(1 bowl) Low Fat Curd(50 grams)
or
Plain Dosa(3 dosa) Keerai Sambar(0.5 bowl) Beetroot Cucumber Raita(1 katori) Salad(1 katori)
or
Vegetable Uttapam(1.5 Uttapam) Vegetable Sambar(1 katori) Low Fat Curd(50 grams)
or
Chapati(3 roti/chapati) Soya Nuggets Sabji(1 katori) Cucumber Tomato Salad(1.5 katori) Low Fat Curd(100 grams)
or
Steamed Brown Rice(1 bowl) Mixed Vegetable and Pulses Sambar(1 katori) Onion Tomato Raita(1 katori)

03:00 PM

Green Tea(1 tea cup)

05:15 PM

Sprouts with Vegetable Salad(1.25 bowl) Green Tea(1 tea cup)

or
Roasted Murmura and Peanuts(15 grams) Green Tea(1 tea cup)
or
Boiled Eggs(1 egg) Green Tea(1 teacup)
or

Roasted Masala Chana(50 grams) Green Tea(1 tea cup)

or
Roasted Moong Chana and Murmura(1 cup) Green Tea(1 teacup)
or
Boiled Chana Chaat(0.5 katori) Green Tea(1 teacup)

08:30 PM

Steamed Brown Rice(1 katori) Mixed Vegetable rasam(1.5 katori) Low Fat Curd(0.5 cup (8 fl oz))
or

Wheat Chapati(2 roti/chapati) Chana Dal(1 katori) Cucumber Salad(1 katori)

or

Vegetable Semiya Upma(1.5 katori) Vegetable and Chana Dal Chutney(3.5 tablespoon) Tomato Cucumber Salad(1
katori)
or
Steamed Brown Rice(1 katori) Rajma Curry(1 katori) Cucumber Carrot Raita(1 katori)
or
Rava Ragi Dosa(2 piece) Vegetable Sambar(1 katori) Cucumber Tomato Salad(1 katori)
or
Paneer Peas Curry(1 katori) Wheat Chapati(2 roti/chapati) Salad(1 cup shredded)
or
Wheat Chapati(2 roti/chapati) Toor Dal With Vegetables(1 katori) Cucumber Raita(1 katori)

10:00 PM

Skimmed Milk without Sugar(1 glass)

NOTES

Detox Water to be consumed

1 litre water
1 cucumber
4-5 ginger pieces
10-12 mint leaves
1 lemon sliced

QUANTITY HELP

Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml