Time Meal

6:00 AM - 6:30 AM Protein Powder + Non or Low Fat Milk

GO FOR WALK FOR ATLEAST 40 MINUTES

9:00 AM -9:30 AM Oats Cooked in Canola oil + 2 Cups of Fruits + Flax Seed+ Almond +

Walnut + 1 Multivitamin tab

11:30 AM - 12:00 NOON Sprouts with or Without Curd
1:30 PM - 2:00 PM 1 Roti or 1 Cup Brown Rice + 1 Cup Daal + 1 ½ or 2 Cups of

Vegetables + Salad with Extra Virgin Olive Oil

4:00 PM - 4:30 PM 1 Cup Green Tea or Black Coffee + Peanut + 2 Cups of Fruits
6:30 PM - 7:00 PM Protein Powder with Non or Low Fat Milk + 1 Multivitamin Tab

GO FOR WALK FOR ATLEAST 40 MINUTES

8:30 PM – 9:30 PM Same as Lunch

FRUITS

1. Carrot

2. Orange

3. Papaya
4. Citrus Fruits

5. Apple

6. Grapes

7. Banana

8. Blue Berry

9. Red Berry

10. Straw Berry

11. Melons

12. Avocado

13. Pumpkin

14. Turnips

15. Apricot

VEGETABLES AND OILS

Veggies:-

1. Black Bean

2. Red Bean

3. Spinach
4. Sweet Asparagus

5. Tomato

6. Broccoli

7. Cauliflower :- Don’t Deep Fry

8. Sweet Potato :- Don’t use frequently and Don’t Deep Fry

9. White Potato

10. Chick Pea

11. Fresh Vegetables

12. Onion :- Don’t Deep Fry

13. Green Leafy Vegetables

Oils:-

1. For Deep Frying and Normal Cooking :- Canola Oil

2. For Salads :- Extra Virgin Olive Oil

3. Other Oils that can be used :- Sunflower Oil, Walnut Oil and Peanut oil.

4. Ghee and Mustard can be used once in a 2 week.

Things To Avoid
1. Coconut Oil

2. Eggs

3. Juicing of Fruits

4. Sothern Diets
5. Gluten containing Foods

6. Refined Veg Oils

7. Dairy Products only Non Fat or Low Fat Milk can be used.

8. Salts ( not more than 1 table spoon i.e. 6 gm i.e. 2.4 gm of Na)

9. Soy Sauce

10. Potato Chips

11. Salted Crackers

12. Pancakes

13. Fast Foods

14. Pickles

15. White Sugar

Dash Diet

Meal Type Amount

Whole Grains 6 Ounces
Vegetables 3-4 Half Cups
Fruits 4 Cups
Low Fat or Non Fat Milk 2-3 Cups
Lean Meat, Fish or Poultry 3-6 Ounces
Oils 2 Teaspoons
Sweets & Added Sugar None