NUTRITION PLAN

CYCLE 1
HEIGHT INCREASE COACH P. 01

PRINCIPLES OF HEALTHY EATING

Your body needs a proper balance of macronutrients and micronutrients to

reach your goal of height increase. This must be clearly understood and
accepted, otherwise nothing in the world can help you to grow taller.

If you focus more on exercising, but do not pay attention to your food- the
body will not have the necessary nutrients to support height gain.

It is our goal to provide you a detailed, and customised plan- exclusively for
your age, body and lifestyle, so that you are running at full-100 percent
capacity.
 HEIGHT INCREASE COACH P. 02

MACRONUTRIENTS
Proteins: You will get plenty of protein in this diet. Each
meal will be chock full of this vital food source. Too many
people make the mistake of lowering their protein. This is
one of the most costly things you can possibly do! Without
adequate protein, you will not only grow at a slower pace,
but you will also lose your muscle at an extremely high
rate and sabotage the efforts of height increase.

Fats: Those who say all fats are bad for you are, of course,
dangerously incorrect. As it turns out, plant- based fats are
powerful and healthy. These include extra-virgin olive oil,
flaxseed oil, and fats from plant sources such as nuts,
seeds, peanut butter and coconuts. They also improve
your cardiovascular health and fight weight gain and
obesity.

Carbs: We recommend mostly complex carbohydrates

from fibrous sources. You will not be allowed too many
simple sources unless you are taking in your post workout
snack. Healthy carbohydrates are essential to spare
protein, maintain energy levels, and also induce the
release of insulin post workout.

MICRONUTRIENTS
Vitamins & Minerals
Getting the daily
recommended quantity of
vitamins and minerals is a
must! We incorporate foods
that are natural sources for
these.
 HEIGHT INCREASE COACH P. 03

SUPPLEMENTS
While we do not heavily emphasise supplements, if you are over 16-18 years of
age and can afford to invest in them, it is a good idea to have the following:

Whey Protein: I highly recommend it to everyone as a quality protein

supplement. Protein supplements can make your life much easier and make sure
you don't miss out on these essential nutrients. Protein is everywhere. Everything
you see in the mirror is protein—your hair, your skin, your eyes, and your
muscles.Protein is responsible for tissue growth and repair. Protein supplements
can be taken at any time during the day when you need a snack ,or as a meal
replacement. I recommend taking a protein shake directly after your workout so
that you can give your muscles the required nutrients to kickstart recovery and
growth.

Pre-Workout: A good pre-workout snack or meal to amp up your focus and

training intensity, boost muscle strength and endurance, enhance muscle pumps,
and promote muscle growth. Examples include: bananas, whole-grain toast with
peanut butter. Make sure you have these at least 30-90 minutes before your
workout.
PUTTING IT TOGETHER
If you take each of the micro and
macronutrients into consideration, and
give them their proper dues, then you,
will get the following out of the diet:
A higher metabolic rate throughout
the diet
A better exercise output
You will maintain your muscle mass
You will recover faster
You will feel more refreshed
You will not be as sore
The list can go on and on, but suffice
it to say that the above concepts are
vital to your success in growing
taller!
 NUTRITION PLAN
Name: Saksham Sareen
Age: 15 year
Height: 152.4cm
Weight: 42 kg

Ideal Weight: 56 kg
Cuisine Preference: Indian
Regional Preference: North Indian
Dietary Preference: Vegetarian
Dietician: Sheetal, Head Nutritionist HIC

Calories: 2000 kcal/day

Protein: 55 gm/day
Fat: 45 gm/ day
Calcium: 800 mg
Vit B12: 1 mcg [Compulsory]
Na: 1500 mg
K: 3000 mg

EARLY MORNING QTY MEASURE

Water 1 glass 240 ml
Almonds [soaked overnight] 10nos 15-20 gm
Black kismis (soaked overnight) 10nos
Apple/Orange/Guava/Banana 1nos 120-140 gm

BREAKFAST QTY MEASURE

Cheese Slice 2nos 40 gm
Vegetable Mix Moong Dosa 3nos 75-80 gm/each
Curd 1 M bowl 150 gm
Or Paneer Paratha (Paneer 100 gm) 2nos 75-85 gm/each
Curd 1 m bowl 150 gm
Or Sprout Mix Poha with lemon 1 M bowl 160 gm
Curd 1 S bowl 120 gm
Green Gram Dal Laddu 1nos 25 gm
Or Poha Cutlet with Pudina chutney 4 \nos 160 gm
(Poha+ besan flour+ Grated cabbage + Coriander + Green chilli
+ Aloo)
Milk 1 glass 240 ml
Or Soya chana pattice with pudina chutney 4nos 40 gm/each
Curd 1 S bowl 120 gm

MID - MORNING
Banana/Strawberry 5-6nos/Papaya 1 cup 100-120 gms

LUNCH
Phulka 2 nos 35 gm each
Rajma/ Chole/ Lentil/ Any pulses subji 1 M bowl 130 gm(cooked)
Thick dal 1 M bowl 130 gm(cooked)
Lady finger/Cabbage/Pumpkin/Any vegetables 1 S bowl 120 gm
Rice+ 5 ml ghee 1 S bowl 100gm(Cooked)
Cucumber/Beet-root Raita 1S bowl 100 gm
Flaxseed chutney 1 tsp 5 gm
Lemon 1/4
Or
Plain paratha 1nos 70 gm
Chole masala/paneer/or any pulses 1 M bowl 130 gm(cooked)
Palak/methi/amaranth/green leafy vegetables 1 bowl 1 M bowl 130 gm(cooked)
Jeera Rice 1 S bowl 100 gm(cooked)
Dal 1 S bowl 120 gm
Flaxseed chutney 1 tsp 5 gm
Tomato 1nos 40 gm
Or
Chapati 3nos 180--200 gm
Palak paneer /soyabean subji 1 M bowl 130 gm
Dal 1S bowl 120 gm
Green salad 1 S bowl 120 gm
lemon 1/4
Flaxseed chutney 1 tsp 5 gm
Or
Plain paratha 2nos 140 gm
Brinjal/Clusterbeans/Lady finger/Any vegetable 1 bowl 1 M bowl 130 gm
Kadhi 1 L bowl 150 gm
Moong khichdi 1 S bowl 120 gm
Green salad with lemon 1 S bowl 120 gm
Flaxseed chutney 1 tsp 5 gm
Or
Bajra Roti 1nos 80 gm
Methi/Onion stalk/Cabbage/Green leafy vegetable 1 M bowl 130 gm
Dal fry 1 M bowl 150 gm
Plain rice 1 S bowl 100 gm
Vegetable raita 1 S bowl 120 gm
Flaxseed chutney 1 tsp 5 gm
Lemon 1/4

SNACK
Peripheri Makhana 1 S bowl 120 gm
Green gram dal laddu 1nos 25 gm
Any seasonal fruit 1nos 80-100 gm
Or
Ghugni(White Peas Chat) 1M bowl 150 gm
1 Apple /Banana/Strawberries/Pomoegranate 1nos 120-140 gm
Or
Vegetable tofu mix sandwich 2nos 170-200 gm
(Bread slice + Tofu + Cheese + Cucumber + Green chutney
Sattu Sharbat 1 glass 240 ml
Or
Tandoori Paneer Chat 1 M bowl 150 gm
Apple /Banana/Strawberries/Pomegranate/Any fruit 1nos 120 -140 gm
Or
Dry fruit mix milk shake. 1 L glass 360 ml
(Soaked Fig 3 + Almonds 4 + Walnut 3 + Cashewnut 4 with milk
300 ml)

DINNER
Paneer Paratha 2nos 160 gm
Bhendi/Brinjal/Cabbage /Any vegetable 1 M bowl 130gm
Mugdal khichdi + ghee 1 M bowl 130 gm
Tomato 1nos 40 gm
Flaxseed chutney 1 tsp 5 gm

Or
Chapati 1nos 70 gm
Methi /onion stalk/Amaranth/any green leafy vegetable 1 M bowl 130 gm
Masoor dal palak khichdi + 5 ml ghee 1 M bowl 150 gm
Dal 1 bowl 130 gm
Flaxseed chutney 1 tsp 5 gm
Lemon 1/4

Or
Cabbage Moong Soup 1 cup 200 ml
Moong dosa 2 with Paneer Burji stuffed roll with green chutney
(Paneer 100gm) 2nos 220 gm
Carrot salad 1 s bowl 120gm

Or
Chapati 1nos
Mushroom subji / Soyabean subji 1 M bowl 130 gm
Vegetable mix Moong khichdi 1 M bowl 150 gm
Cucumber 1nos 50 gm
Flaxseed chutney 1 tsp 5 gm
Lemon 1/4
Or
Mushroom soup or mix dal soup or carrot lentil soup 1 cup 200 ml
Vegetable Paneer Pulav 1 M bowl 150 gm
Vegetable raita/cucumber tomato salad 1 S bowl 120 gm
Flaxseed chutney 1 tsp 5 gm

MEASUREMENT
USE THIS QUICK CHEAT SHEET FOR THE EQUIVALENTS:

1 Teaspoon = 5 ml / 5 gm

1 Tablespoon = 3 Teaspoons = 15 ml

1 Glass = 08 Oz = 240 ml

1 Small Bowl= 90-120 gm

1 Medium Bowl= 130-160 gm

1 Medium Plate= 150-170 gm

1 Large Plate = 180-220 gm

NOTES
1) Avoid all types of sugary preservative added food, Refined flour food like bakery products
and junk food, packet food like chips, ketchup, chocolate, cold drinks diet soda, canned food
etc., hotel food, processed food Maggi, Pasta, Chinese food, etc.
2) Drink plenty of fluids including soup, lemon water, coconut water, buttermilk, etc.
3) Eat daily variety of fresh vegetables
4) Eat whole grain cereals like whole wheat atta, oats, unpolished rice etc
5) Choose variety of protein food like dal dhokla, dal chilla, pulses missal, paneer chat, curd
etc.
6) Daily take 2 tsp homemade ghee.
7) Instead of sugar use natural food like organic jaggery or dates or organic honey etc.
8) Take daily 2 spoon flaxseed sesame seed mix chutney.
9) Take ½ morning sunrays bath
10) Keep regular sleep schedule. Turn off lighted screen devices such as T.V., mobile,
elelctronic games etc .Must take 8 to 10 hrs sleep

SUGGESTED MEAL TIMES

Early Morning snack: On empty stomach between 5-7am
Breakfast: 30-40 min after morning exercise
Lunch: 4 hrs after breakfast
Snack: 5 hrs post-lunch
Dinner: 3-4 hrs after snack

RECIPE
Flaxseed chutney:
Ingredients: 4 tbsp Flaxseeds
1 tbsp white or brown sesame seeds
1 tsp cumin seeds
1 tsp red chilli powder
Salt, to taste

Method: Dry roast flaxseeds, sesame and cumin seeds for 2-3 minutes on low flame. Remove
and cool down completely. Grind to coarse powder and store in a cool, dry, air-tight
container at room temperature.
Green Gram Flour Laddu:
Number of servings –10, laddu size - 25 gm/each
Ingredients: Whole green gram flour – 50 gm
Whole wheat flour - 75 gm,
Dry date powder – 70 gm,Edible gum(Gaund) 10 gm
Cow ghee - 50 gm,Cardamom powder – 5 gm.

Method: a) Take 2 tsp ghee in pan and roast edible gum .

b) It will bulge in size then remove from heat and keep aside.
c) In the same pan,take wheat flour .Add some ghee and roast until it leaves aroma. Transfer
it another container.
d) Now add green gram flour ,roast low flame until it gives nice fragrance . Transfer it
another container and let it cool.
e) Add dry date powder and mix well, even you can grind in the mixer.
f) Crush edible gum and mix above mixture. add cardamom powder and mix it well. This is
our green gram laddo mix. Make 10 equal balls.
Masoor Dal Palak Khichdi:
Ingredients: 1/2 cup washed and drained rice,1/2 cup washed and drained masoor dal,1 cup
chopped palak,1 tbsp oil,1 tsp cumin seeds,1/4 tsp asafetida(hing),1/2 cup chopped onion,1
tsp green chilli with ginger garlic paste ,turmeric powder1/4 tsp, salt to taste

Method: a) Heat the oil in pressure cooker and add the cumin seeds, curry leaves.
b) When the seeds crackle, add the asafetida, onion, ginger garlic chilli paste and turmeric
powder and sauté on a medium flame for 1-2 minute
b) When the seeds crackle, add the asafetida, onion, ginger garlic chilli paste and turmeric
powder and sauté on a medium flame for 1-2 minute.
c) Add spinach and mix well and cook on a medium flame for 1 minutes ,while stirring
occasionally
d) Add rice, masoor dal, saute 2-3 minutes then add 3 cups of water and salt, mix well and
pressure cook for 3 whistles
e) Before serving, allow the steam to escape before opening the lid.

Dry fruit milk shake (4 almonds+ 4cashwnut+ 3 dried fig+ 2 +3 walnut 1 date soaked 4-5
hrs)
Method: Peel off almond skin, drain the water and add all these to a blender jar. Add 2 black
dates(chopped) grind it. Pour 1 cup milk and blend them very well again. Add remaining 1
cup milk and blend again.