DIET PLAN

Early morning: 1 glass Milk

+ 4 Almonds/Walnuts

Breakfast: Idli with tomato chutney// 1 pc multigrain bread sandwich // 2 medium oats and ragi dosa with mint
chutney// 1 bowl Vegetable Daliya upma// 1 bowl Vegetable Oats Porridge.
+1 glass Dates Milkshake ( with almonds and saffron)

Mid Morning: 1 Fruit( preferably Banana)// 1 bowl Fruit yogurt// 1 bowl Sprouts salad

Lunch: Salad
+ 2 Multigrain roti // 1 bowl Red or brown rice// Bajra or Jowar Pulao
+ 1 bowl Dal // Paneer bhurji // 1 pc grilled Paneer // 1 bowl Kadhi
+ 1 bowl Sabzi (made in little oil)
*No Potato, Sweet Potato, Yam, Arbi, Suran, Plantain.
**More of Gourds and Green leafy Veg

+ 1 bowl skimmed milk curd// 1 glass buttermilk with 1 tsp pumpkin seeds

Evening snacks: 2 pcs multigrain Khakhra// 1 fist Roasted chana// 2 pcs grilled veggies// 1 bowl
Kuttu upma// 2 pcs Sprouts Dhokla// 1 pc Green moong Chilla with tomato chutney.
+ Detox Smoothie// DIY Protein Shake (* Check recommendation for recipe)
+ 1 fist Peanuts

Dinner: 1 bowl pureed mix veg soup// Lentil soup with Butter
+ 1 Multigrain Chapatti
+ 1 bowl dal // 1 bowl Kadhi// 1 bowl Veg stew
+ 1 bowl tossed salad// 1 bowl roasted makhana
Supper: 1 cup Turmeric Cinnamon tea (Boil water, add 1 full tsp of turmeric and cinnamon in it, 1/4 th tsp
black pepper powder, and 1/4th tsp virgin coconut oil).

RECOMMENDATIONS

• Eating a variety of foods from the five different food groups supplies your body with the nutrients it needs.
• By maintaining your ideal weight, you can reduce the strain on your weight-bearing joints, such as the knees
and hips.
• When trying to lose weight, a person should practice portion control and be physically active.
• A diet high in starch and fiber increases your energy level and makes bowel movements more regular. In
addition, many foods high in starch and/or fiber are often low in fat, helping keep weight at a healthy level.
• Adopting low-salt diet may benefit those who have high blood pressure. Sodium can cause water retention
which can aggravate high blood pressure. Some convenience foods, such as frozen meals and fast food, are
high in sodium.
• Eat little or no meats, full fat dairy and processed foods, which are high in saturated fat.
• Make sure that your diet is well balanced and contains plenty of fiber. Fibre from cereal, vegetables, and
fruits is the most beneficial. Fibre helps eliminate toxins and metabolites from the body. Eat more
organically produced grains, legumes, fruits, vegetables and seeds.
• Eat plenty of fresh fruits and vegetables. Emphasize foods that are rich in the antioxidant substances
(betacarotene, vitamins C and E, and selenium) that fight free radicals. Eat fruits, tomatoes, carrots, sweet
potatoes, and whole-grain products.
• Intake atleast 2-3 tsp of Coconut oil every day (use while cooking/ mix with water and consume)
• Include raw nuts (except peanuts and cashew nuts), olive oil in your diet. These foods contain essential fatty
acids that are important for cardiovascular health.
• Drink at least eight 8-ounce glasses of water every day to ensure proper hydration status.

DONT’S

• Don’t skip meals, rather divide the calories wisely throughout the day.
• No fasting or feasting
• Avoiding too much fat, cholesterol, and sugar in your diet also may help maintain your ideal weight.
• Alcohol consumption can cause weight gain and weaken bones. Care should be taken when drinking
alcohol.
• Avoid consumption of sweets e.g. pastries, kulfi, rasmalai, kheer, barfi, halwa pedas, pies, cakes and
cookies. These are generally prepared with saturated fat e.g. butter, ghee and whole milk and may raise LDL
cholesterol, triglyceride and body weight.
• Avoid stimulants such as coffee and black tea that contain caffeine. Coffee increases stress hormones in the
body. Also avoid tobacco, alcohol, chocolate, sugar, butter, red meat, fats (particularly animal fats and
hydrogenated oils), fried foods, processed and refined foods, soft drinks, spicy foods, and refined flour
products, such as white bread.
• Re-use of cooking oils increases the trans-fat content of the oil. Trans-fats are found in Indian savoury/snack
foods e.g. mathri, shakar paras, bhel, sev etc. These are made with saturated fat and trans-fat e.g. ghee,
shortening (vanaspati) and re-used cooking oils. These snacks should be avoided.
• Completely avoid refined oils like soyabean oil, sunflower oil, refined vegetable oils, dalda etc. for cooking.
Instead use coconut oil, mustard oil, olive oil.

 
 
INCLUDE:

Apple – Apple is said to be a nutritionally well balanced fruit. It is said that daily intake of apple surely
increases the sperm count in men. Some believe that it can even do wonders. 

Avocados – Avocado is rich in Vitamin E. It not only helps improve sperm motility, but also helps the sperm
infiltrate the egg. Also, avocados are rich in Vitamin B6 and folic acid which regulates sexual hormone function
which optimises sexual health in general. 

Banana – Banana is considered sexual food. It is rich in magnesium, Vitamin A, Vitamin B1, Vitamin C and
protein. These help increase and stimulate the production of sperm. Banana contains Vitamin B and Bromelain,
which regulate sexual hormones powerfully.  This enhances sexual virility. 

Cashew Nuts – Cashew nuts are rich source of zinc lack of which is said to decrease sperm volume. So, by
adding handful of cashew nuts in your daily diet can even help increase testosterone levels. 

Garlic – Garlic contains selenium and Vitamin B6 in huge quantity. Where selenium prevents sperm damage,
Vitamin B6 fortifies the immune system and regulates hormones. In addition, allicin in garlic enables perfect
erection as it increases the blood flow to the sexual organs. 

Pumpkin Seeds – Pumpkin seeds also contain zinc which are important to increase sperm count and testosterone
levels. Pumpkin seeds also contain omega 3 fatty acids, which prompt blood flow to sexual organs and enhance
sexual activities in turn. 
Pomegranate – Pomegranate juice is helpful in increasing sperm count and helps make them healthier too. This
also helps in erectile dysfunction and cures almost all problems related to sperms.

AVOID:

Alcohol – Research shows that too much of alcohol can badly damage sperm count and motility. So, if you are
trying to make your partner conceive, keep a check on your alcohol intake. 

Caffeine – Along with alcohol, you should also limit your intake of coffee when you are trying to make your
partner pregnant. 

Junk Food – You must be aware that junk food is not good for your heart and waistline but very few might be
aware that fatty, fried and food in high sugar content can impair your fertility even. 
SAMPLE RECIPES:
1. Corn Sprout Salad
Ingredients

• 1 cup moong sprouts

• 1 cup corn (not sweet corn)
• 1 small carrot, chopped finely
• 1 tsp lemon juice
• Salt and pepper to taste

Method
Boil the corn till it softens a little. Drain, and toss with all the ingredients. Check seasoning and serve.

2. Carrot Soup
Ingredients

• 50 g onions
• 1 small carrot
• 1 tbsp olive oil
• Salt and pepper to taste

Method
 Sauté chopped onions in olive oil till they turn pink.
 Add chopped carrot and sauté for a few minutes.
 Add water and bring to a boil. Simmer till the vegetables soften; cool and blend. Add seasoning and serve
warm.

3. Soybean and Brinjal Curry

Ingredients

 100 g soybeans, soaked and boiled

 2 cups brinjal, cubed
 1 small onion, chopped
 1 medium-sized tomato, chopped
 1 tsp jeera (cumin) seeds
 1 green chili
 1/4 tsp haldi
 1/4 tsp garam masala
 2 tsp oil
 1 cup water
 Salt to taste
Method
 Heat oil, add jeera and wait till it pops. Then add onions and tomatoes and fry till they are soft.
 Add the brinjal and cook for five minutes.
 Add the boiled soybeans and all the spices and mix well.
 Add water and cook till the gravy thickens. Serve with rice or rotis of your choice.

4. Evergreen Smoothie
Ingredients
• 1 cup, baby spinach
• Bottle gourd/ cucumber, ½ cup
• Curd, ½ cup
• Mint leaves, a handful
• Rock salt, a pinch
• Jeera powder, ¼ tsp
• Amla, a piece, or lemon juice, ½ tsp

Method
 Place all the ingredients in a blender, toss in the ice cubes and blend till smooth. 
Best time to have it: In the morning, to detox your body.

5. Nutty Delight Smoothie

Ingredients
• Puffed amaranth/rajgira, ½ cup
• Low-fat milk, 1 cup
• Date, 1pc, chopped
• Flax seeds, 1 tsp
• Chia seeds, 1 tsp
• Melon seeds, 1 tbsp

Method
Blend all the ingredients till smooth and enjoy it as it is

6. Golden Glow Smoothie

Ingredients
• Carrot, grated, 1
• Orange or mousambi juice, freshly squeezed with pulp, 1 cup
• Papaya, ½ cup
• Turmeric powder or grated fresh haldi, 1/2 tsp
 • Ginger, grated, ½ tsp
• Ice cubes, 1 cup
• Method
Blend all ingredients and grind till smooth. Enjoy.

7. Refreshing Smoothie
Ingredients
• Cucumber chopped, 1
• Kiwi, chopped, 1
• Green apple, chopped, 1
• Coconut water, 1 cup
• Lemon juice, ½ tsp
• Mint leaves, a few
• Chia seeds, 1 tsp
• Ice cubes, 1 cup

Method
Blend all the ingredients except chia seeds, until smooth. Top up with a dash of chia seeds for that extra crunch.

8. Ragi Power Shake

Ingredients
• 2 tbsp ragi malt
• 10 almonds
• 5-6 strawberries, chopped
• 1 tsp chia seeds
• 1 cup skim milk

Method
 Chop the almonds.
 Transfer all the ingredients into the jar and blend well.
 Pour the shake into a glass of your choice.
 Garnish with chia seeds, chopped almonds or strawberries and enjoy.

9. Green Booster Shake

Ingredients
• 1 cup spinach
• ½ avocado
• 1 cup curd
• 10 almonds
Method
Wash the spinach leaves thoroughly. Add all the ingredients to the jar and blend well.

10. Creamy Crunchy Low-Fat Chana Salad

Ingredients
• 1/2 cup chana soaked overnight and boiled with salt till soft
• 1/4 cup radish sliced
• 1 tbsp onion chopped
• 1/4 cup red, green and yellow pepper chopped
• 1/4 cup of coriander leaves chopped
• 1 cup of torn lettuce leaves

Dressing
• 1 cup of low fat paneer crumbled
• 1 tbsp lemon juice
• 1 tbsp Curd
• 1 tbsp olive oil
• 1/2 tsp of mustard sauce  1 clove garlic mashed
• Salt and pepper to taste.

Method

Process all ingredients for the dressing in a blender till smooth/mix it well. Assemble all ingredients for salad,
pour the dressing and mix. Refrigerate for an hour and serve.