Healthy Diet

LET'S BEGIN YOUR DIET PLANNING

 Diet protocol
THERE ARE 4 PHASES AND IT TAKES TIME.

1 2
Alkalizing Diet Cleansing Diet
4-8 weeks 4-12 weeks

3 4
Muscle building Diet Maintenance Diet
3-6 months After 6 months
 Diet protocol
THERE ARE 4 PHASES AND IT TAKES TIME.

Alkalizing Diet
1. NO ANIMAL MILK AND MILK PRODUCTS
(PREFERABLY NO ANIMAL PRODUCTS)
2. GREEN SMOOTHIE
3. NO GRAIN TILL LUNCH. 25% SPROUTS, 25%
SALADS AND 50% DAAL BASED ITEMS.
4. SOAKED NUTS (8-10) AND SEEDS (3-4 TSP)
5. 25% PRINCIPLE IN MEALS (GRAIN, DAAL, SABZI
AND SALAD IN EQUAL QUANTITY)
 Healthy Diet
CONTENT OF FOOD (PER 100-GRAM PORTION)

GREENS & VEGETABLES DRIED FRUITS, NUTS & SEEDS

1. Parsley 203mg 1. Sesame seeds (Til) 975mg

2. Mustard green (raw) 183 mg 2. Almonds 269mg
3. Bhindi (okhra) 98 mg 3. Amaranth (Rajgira) 267mg
4. Spinach (raw) 93 mg 4. Flax seeds (Alsi, javas) 255mg
5. Lettuce (dark green) 68 mg 5. Sunflower seeds 120mg
6. Pistachio nuts 105mg

BEANS MILK CALCIUM

1. Chickpeas (Chole) 150mg 1. Human milk 33 mg

2. Beans (Pinto & black) 135mg 2. Cow’s milk 120mg
 Healthy Diet
STUNNING NUTRIENT DENSE GREEN SMOOTHIE

1 2
Step Step
Any 1 Major Green spinach, kale, lettuce Any 2 minor greens paan, pudina, curry

ambat chukka (green sorrel leaves, tulsi, coriander, celery, parsley

ONE CUP HALF CUP

3 4
Step Step
Hearbs - dalchini (cinnamon) and black
Half fruit - Apple, pear, guava or berries
pepper - a pinch of each

5 6
Step Step
Half tsp rock salt + juice of half a lemon 1 Glass water

INSTRUCTION : ADD ALL OF IT IN A BLENDER

 Healthy Diet
BREAKFAST - OPTIONS

1• BESAN CHILLA/DARDA 2. MOONG DAL

3. WHOLE MOONG DAL 4. MIX DAAL THALIPEETH

5. APPE 6. DHOKLA
 Healthy Diet
LUNCH OR DINNER

Dal (25%) cooked vegetables (25%)

Salad (25%) Grains (25%)

 Healthy Diet
LUNCH OR DINNER - GRAIN OPTIONS

1. LONG /EMMER/ KHAPLI

WHEAT PHULKA
2. JOWAR BHAKRI
3. BROWN RICE
(UNPOLISHED/SEMI
POLISHED)
4. BAJRA BHAKRI