SANDEEP

Medical Conditions Additional Goals

1- TRIFLA (zandu brand)
2- JAGGERY AND GHEE ( 2 BROTHERS )
3- HONEY
Meal plan
Update every change that you notice .
Complete more then 10,000 steps evryday 1st plan 20/01/2022
breath from your stomach
do not drink water between and after the meal atleast 45 min.
Eat food only when youn feel hungry
Do juice fasting once a week .

Nutrition Plan
Meal Time Item Quantity Preparation / Remarks
Early Morning 7:00 AM warm water + lemon + honey 1L + half lemon + 2tspn half an hour before meal one

(BANANA / EGG WHITES / WHEY

7:20 AM 2 / 2 / 1 SCOOP 30 MIN BEFORE MEAL
PROTEIN)

EGG WHITE + WHOLW EGG + MIX VEG +

2 + 2 + 300gms + 3
ROTI
9:15 AM 30 gms jaggery + 1 spoon saunf
MEAL 1 WHOLE EGG + ALU PARATHA + MAKKHAN 2 + 2 + 3tspn

Snacks Almond milk 300ML If you feel hungry

RICE + DAL + DAHI 400gms + 250 gms + 250gms

MEAL 2 2:00 PM 75% of hunger ( IF TOO HUNGRY )

BIRYANI RICE + CHICKEN PIECE + RAITA 200gms + 4-5 + 300gms

CHICKEN ROASTED + MIX VEG + ROTI 120 gms + 300 gms + 4

-
AFTER DINNER ( 30 GMS JAGGERY +1
EGG CURRY + ROTI 2EGG(200gms) + 5 SPOON SAUNF )
MEAL 3 DINNER 6-7 PM
-
(JUST BEFORE BED ALMOND MILK +
CHICKEN CURRY + RICE / ROTI 230gms(4-5PIECES) + 280 gms / 4 2 ASHWAGANDHA )

NOTES
* ALWAYS EAT 75% OF YOUR HUNGER
* VAJRASANA AFTER MEALS
*USE ONLY MUSTARD OIL AND COW DESI GHEE TO COOK
* MUSTARD OIL FOR PULSES AND COW DESI GHEE FOR VEGETABLES & GRAINS
* PRACTICE DIAPHRAGMATIC BREATHING FOR 10 MINS BEFORE SLEEP
* GOLDEN RULE - EAT ONLY WHEN HUNGRY AND AFTER 30-45 MINS WHEN HUNGER INITIATES
* 8-10 HOURS OF NOCTURNAL(NIGHT) SLEEP IS MUST
* FRUIT FASTING ONCE A WEEK IS MUST PINEAPPLE JUICE, PAPAYA, BANANA, CLEAR SOUPS- ROOM TEMPERATURE ANY SEASONAL VEGETABLE JUICE WITHOUT PULP ( sendha namak should be
consumed )
HOW TO MAKE ALMOND MILK ?
TAKE 30 OVERNIGHT SOAKED ALMONDS + 2 MUNNAKA PEEL + ELAICHI + KHANNC / MISERY THEM OFF GRIND IT OR CRUSH IT TO A FINE PASTE WITH 3-4 KALI MIRCH MIX IT WITH 250 ML FRESH
WATER AND FILTER IT WITH COTTON CLOTH PRE AND POST TRAINING 20 MINS PRE300 ML FRESH WATER DURING WORKOUT300 ML MILD COLD FRESH WATER