Hfen Diet Week 1

HFEN's 90 Days Healthy Lifestyle
Challenge Programme
Week-1 Challenge
Dedicated to your hard working
HEART
with its NEVER GIVE UP attitude!
HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-1 Challenges (Over 25 BMI) | Monday, DAY-1
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine This day is DEDICATED to
05:30 AM
your hard working
Morning Drink
MUST Regular Morning drink (350 to 500 ml) + 1 small tomato MUST DO
06:00 AM HEART with its
Morning Rituals NEVER GIVE UP attitude!
Breakfast Any healthy food (Check the given Food Recipes ) + Oil Pulling (20 Mins)
MUST
07:30 to 08:00 AM 1 small piece of Coconut (15 Gms) + 10 count Super Brain Yoga
+ 10 Mins Pranayama
Morning Snack Any one locally available Fruits + 2 Almonds + 1 Cashew Nut + 1 Walnut + ------------
MUST Morning Workout
10:00 to 10:30 AM 1 Dates + 1 Apricot
HFEN OFWS
Any healthy Lunch (equally balanced fibre, protein, carbs, vitamins/minerals) +
POWER-PACK TABATA
Lunch
MUST
12:00 to 12:30 PM (3 Spoons of low fat Yogurt)
Supplements NO RICE or RICE

MUST 1 Multivitamin tablet + 1 codliver oil capsule
01:00 PM POWER NAP made items DAY
Just for 15 to 20 Minutes ------------
Afternoon Snack between 1 PM to 3 PM 2.5 to 3 Litres Water
MUST 1 Glass of buttermilk with curry leaves and bit of ginger & Green Chilli
03:00 PM ------------
1 Egg
Evening Snack Green Tea or BLACK COFFEE + 15 Gms of Mung dals Sundal (Please check food Evening Workout 1 Apple
MUST
05:00 PM recipes sheet) 1 Orange
HFEN OFWS
1 Carrot
BRO~BRO 1 tomato
Dinner Any healthy low Calorie Soup (veg or non veg) ------------ ------------
MUST
07:00 to 08:30 PM Optional - You can have one Roti with soup Shower After Workout GARGLE your mouth after
every meal
20 to 30 mins 1 Glass of warm skimmed milk or whole cow milk (150 ml) + pinch of turmeric + Before Bed Rituals ------------
Night Drink
Before Bed Drink few black pepper + pinch of cardamom Brush your teeth before Bed MUST DO
------------
Bed Time Before bed 5 -10 Minutes 8,000 - 10,000
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. STEPS Per Day
09: 30 to 10:00 PM Meditation
Week-1 Challenges (Over 25 BMI) | Monday, DAY-1
Frequently Asked Questions
Q: Are rice flakes/rava allowed?
1
A: No rice made items - poha/rava/dosa/idli not allowed
Q: What is the substitute for Cod liver capsule for vegetarians?

2
A: Flax seed supplements can be taken instead of Cod liver capsule.
Q: What is the quantity of soup to be taken?

3
A: It is recommended to take 200 to 300 ml of soup for dinner.
Q: What is the substitute for milk for a person who is lactose intolerant or allergic to milk?
4
A: Almond milk/Soy milk can be had in place of cow milk
Q: Why is it needed to take tomato in empty stomach in the morning?

5 A: Tomato is a good antioxidant, helps to improve skin health and lower risk of cardio vascular diseases and cancer, helps in lowering the bad cholestrol.The nutrients are well
absprbed when consumed in empty stomach
Q: Does eating raw coconut with breakfast is good, as coconut is said to increase cholestrol.?
6 A: Raw coconut is rich in dietary fibre which wll aid your health by supporting digestion,boosting metabolism and normalise bowel movements.The raw coconut indeed helps
to lower the bad cholestrol in your body. However recommend to take only the suggested quantity in raw form.
Q: Which oil is recommended for Oil pulling?

7
A: Gingelly oil or coconut oil can be used for Oil pulling.
Q: Can we have egg as snack?

8
A: Yes, One boiled egg as snack on days egg are allowed
Week-1 Challenges (Over 25 BMI) | Tuesday, DAY-2
FOOD
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
MUST DO This day is DEDICATED to
Morning Drink your hard working
MUST Ginger Water (350 to 500 ml) + 1 small tomato
06:00 AM
Morning Rituals HEART with its
Breakfast Any healthy food (oats or millet or wheatabix or oats bran, etc.) + 1 small piece Oil Pulling (20 Mins) NEVER GIVE UP attitude!
MUST + 10 count Super Brain Yoga
07:30 to 08:00 AM of Coconut (10 Gms)
+ 10 Mins Pranayama
------------
Morning Snack Any one locally available Fruits + 2 Almonds + 1 Cashew Nut + 1 Walnut + Morning Workout
MUST
10:00 to 10:30 AM 1 Dates + 1 Apricot HFEN OFWS
SCULPT & SHAPE
Lunch
MUST Brown Rice or Red Rice with any Dhal & Vegetables
12:00 to 12:30 PM
Supplements
MUST 1 Multivitamin tablet ONLY VEG DAY
01:00 PM POWER NAP (No Egg, No NO-Non Veg)
03:00 PM ------------
1 Apple
Evening Snack Evening Workout 1 Orange
MUST Green Tea or BLACK COFFEE + any locally available fruits
05:00 PM HFEN OFWS 1 Carrot
1 tomato
SWEAT ZONE
------------
Dinner ------------
MUST Any Balanced light dinner (only veg) GARGLE your mouth after
07:00 to 08:30 PM Shower After Workout
every meal
------------
20 to 30 mins 1 Glass of warm Skimmed milk or whole Milk (150 ml) + pinch of turmeric + few Before Bed Rituals
Night Drink MUST DO
Before Bed black pepper + pinch of cardamom Brush your teeth before Bed
------------ 8,000 - 10,000
Bed Time Before bed 5 -10 Minutes STEPS Per Day
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation
Week-1 Challenges (Over 25 BMI) | Tuesday, DAY-2
Q. Is rice allowed on any other day other than NO RICE/RICE MADE ITEMS day?
1
A: Brown rice can be had ONLY on days when explicitly mentioned in the challenge sheet.
Q: Is corn flakes allowed for breakfast?

2
A: It is recommended to avoid corn flakes as they have preservatives and sugar added to it.
Q: Is muesli allowed for breakfast?

3
A: Can be had once in a while, however recommend to have freshly prepared home made food.
Q: Can I have black tea or chukku kapi?

4
A: Yes, it is ok to have, however recommend to have green tea as well during the day
Q: Can red rice poha taken for breakfast?

5
A: It is ok to have red rice poha on days when brown rice is allowed. However recommended to include Red rice poha/ red rice in only one meal
6
Week-1 Challenges (Over 25 BMI) | Wednesday, DAY-3
FOOD
CHALLENGE
Wake Up Time
05:30 AM
Rise and Shine MUST DO This day is DEDICATED to
your hard working
Morning Drink
MUST Regular Morning drink (350 to 500 ml) + 1 small tomato Morning Rituals HEART with its
06:00 AM
Oil Pulling (20 Mins)
+ 10 count Super Brain Yoga NEVER GIVE UP attitude!
Breakfast
FRUITS Any Raagi made healthy breakfast + 10 Mins Pranayama
07:30 to 08:00 AM
------------
Morning Workout
Morning Snack
MUST
Any one locally available Fruits + 2 Almonds + 1 Cashew Nut + 1 Walnut + HFEN OFWS
10:00 to 10:30 AM 1 Dates + 1 Apricot TONE- TIME or
CIRCUIT - EASE or
Lunch
MUST
Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) + Get Up - Step Up
12:00 to 12:30 PM Bowl of Salad

MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
03:00 PM ------------
1 Egg
Evening Snack Green Tea or BLACK COFFEE + 15 Gms of Chickpeas Sundal (Please check food Evening Workout 1 Apple
MUST
05:00 PM recipes sheet) HFEN OFWS 1 Orange
1 Carrot
REGIMENT-2020 1 tomato
Dinner Any healthy low Calorie Chunky Soup (veg or non veg) ------------
MUST ------------
07:00 to 08:30 PM Optional - You can have one Roti with soup Shower After Workout
GARGLE your mouth after
every meal
20 to 30 mins 1 Glass of warm Skimmed milk or whole Milk (150 ml) + pinch of turmeric + few Before Bed Rituals ------------
Night Drink
Before Bed black pepper + pinch of cardamom Brush your teeth before Bed MUST DO
------------
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation STEPS Per Day
Week-1 Challenges (Over 25 BMI) | Wednesday, DAY-3
1

2

3
A: It is recommended to take 200 - 300 ml of soup for dinner.
4

5
Week-1 Challenges (Over 25 BMI) | Thursday, DAY-4
FOOD
CHALLENGE
Wake Up Time
05:30 AM
Morning Drink
MUST DO your hard working
06:00 AM
MUST Zeera Water (350 to 500 ml) + 1 small tomato HEART with its
Morning Rituals
NEVER GIVE UP attitude!
Breakfast Oil Pulling (20 Mins)
MUST Raagi/Oats/Millet or any healthy break fast + 1 small piece of Coconut (10 Gms) + 10 count Super Brain Yoga
07:30 to 08:00 AM
+ 10 Mins Pranayama
------------
MUST
#mkf_UBWO or
Lunch
MUST Any healthy food (Balanced - fibre, protein, carbs, vitamins/minerals) YOGA FIT
12:00 to 12:30 PM

MUST 1 Multivitamin tablet + 1 codliver oil capsule
03:00 PM ------------
1 Egg
Evening Snack Evening Workout 1 Apple
MUST Green Tea or BLACK COFFEE + any locally available fruits
05:00 PM HFEN OFWS 1 Orange
1 Carrot
Wonder Woman Workout 1 tomato
Dinner ------------
SOUP Any Spinach or Chicken Soup (250 ml - 300 ml) ------------
07:00 to 08:30 PM Shower After Workout
every meal
Night Drink
Before Bed black pepper + pinch of cardamom Brush your teeth before Bed MUST DO
------------
Week-1 Challenges (Over 25 BMI) | Thursday, DAY-4
1

2

3
4
Q: Can we have Maggi Oats noodles for breakfast?

5
A: Try avoiding any packaged food as much as possible as they have added preservatives to it.

6
Week-1 Challenges (Over 25 BMI) | Friday, DAY-5
FOOD
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM This day is DEDICATED to
Morning Drink
MUST DO
MUST Ginger Water (350 to 500 ml) + 1 small tomato your hard working
06:00 AM
Morning Rituals HEART with its
Breakfast Oil Pulling (20 Mins) NEVER GIVE UP attitude!
MUST Raagi/Oats/Millet or any healthy break fast + 1 small piece of Coconut (10 Gms) + 10 count Super Brain Yoga
07:30 to 08:00 AM
+ 10 Mins Pranayama
------------
MUST
SHORT BLASTER or
Lunch
MUST
Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) + 3 JUST 60 MINUTES
12:00 to 12:30 PM Spoons of low fat Yogurt
Supplements
NO WHEAT DAY
01:00 PM POWER NAP ------------
Just for 15 to 20 Minutes 2.5 to 3 Litres Water
Afternoon Snack between 1 PM to 3 PM ------------
03:00 PM 1 Egg
1 Apple
Evening Workout 1 Orange
Evening Snack Green Tea or BLACK COFFEE + 15 Gms of Mung dhal Sundal (Please check food
MUST HFEN OFWS
05:00 PM recipes sheet) 1 Carrot
BEGIN TO BURN or 1 tomato
SWEAT ZONE ------------
Dinner Peanul Salad - Handful of boiled Peanuts, onion, tomato, lime, Ginger,
MUST ------------ GARGLE your mouth after
07:00 to 08:30 PM coriander leaves + few pieces of coconut, any herbs & spices
Shower After Workout every meal
------------
20 to 30 mins 1 Glass of warm Skimmed milk or whole Milk (150 ml) + pinch of turmeric + few Before Bed Rituals
Night Drink
Before Bed Drink black pepper + pinch of cardamom HFEN OFWS
MUST DO
UNWIND SOUND-BATH 8,000 - 10,000
Bed Time ------------ STEPS Per Day
09: 30 to 10:00 PM Brush your teeth before Bed
Week-1 Challenges (Over 25 BMI) | Friday, DAY-5
Q: Is rice allowed today?
1
A: Brown rice can be had ONLY on days when explicitly mentioned in the challenge sheet.
2

3

4
Week-1 Challenges (Over 25 BMI) | Saturday, DAY-6
FOOD
CHALLENGE
Wake Up Time
05:30 AM MUST DO your hard working
Morning Drink
06:00 AM
MUST Regular Morning drink (350 to 500 ml) + 1 small tomato HEART with its
Morning Rituals
Oil Pulling (20 Mins) NEVER GIVE UP attitude!
Breakfast Any healthy food (Wheat or oats or millet or wheatabix or oats bran, etc.) + 1 + 10 count Super Brain Yoga
MUST
07:30 to 08:00 AM small piece of Coconut (10 Gms) + 10 Mins Pranayama
Any one locally available Fruits + 2 Almonds + 1 Cashew Nut + 1 Walnut + Morning Workout
Morning Snack
MUST
HFEN OFWS
PULSE PILATES
Lunch Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) +
MUST
12:00 to 12:30 PM bowl of salad

03:00 PM ------------
1 Egg
Evening Snack 1 Apple
MUST Green Tea or BLACK COFFEE + any locally available fruits Evening Workout
05:00 PM 1 Orange
Brisk Walk or Jog or Run for
1 Carrot
60 Minutes
1 tomato
Dinner Any healthy low Calorie Chunky Soup (veg or non veg) ------------
MUST ------------
07:00 to 08:30 PM Optional - You can have one Roti with soup Shower After Workout
every meal
Night Drink
Before Bed Drink black pepper + pinch of cardamom Brush your teeth before Bed MUST DO
------------
Week-1 Challenges (Over 25 BMI) | Saturday, DAY-6
1

2
3
Week-1 Challenges (Over 25 BMI) | Sunday, DAY-7
FOOD
CHALLENGE
Wake Up Time
05:30 AM
MUST DO your hard working
Morning Drink
06:00 AM
MUST Fenugreek Water (350 to 500 ml) + 1 small tomato HEART with its
Morning Rituals
NEVER GIVE UP attitude!
Breakfast Oil Pulling (20 Mins)
MUST Any healthy food + 1 small piece of Coconut (10 Gms) + 10 count Super Brain Yoga
07:30 to 08:00 AM
+ 10 Mins Pranayama
MUST
HFEN OFWS
Lunch
MUST Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals)
INNER AWAKENING YOGA
12:00 to 12:30 PM

03:00 PM ------------
1 Egg
Evening Workout
Evening Snack Green Tea or BLACK COFFEE + 15 Gms of Chickpeas Sundal (Please check food 1 Apple
MUST HFEN OFWS
05:00 PM recipes sheet) 1 Orange
SHORT BLASTER or 1 Carrot
Any healthy low Calorie Chunky Soup (veg or non veg)

MUQABLA BEATS 1 tomato
Dinner ------------
MUST ------------
07:00 to 08:30 PM Optional - You can have one Roti with soup
Shower After Workout GARGLE your mouth after
every meal
Night Drink
Before Bed Drink black pepper + pinch of cardamom Brush your teeth before Bed MUST DO
------------
Week-1 Challenges (Over 25 BMI) | Sunday, DAY-7
1

2

3
4
Week-1 Challenges (Over 25 BMI)
DAYS HFEN Morning Drinks Recipe
Regular Morning Drink
MONDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice.
Ginger Water
TUESDAY Boil the water with the Ginger cut into small pieces for few minutes and filter it. Later once the water temperature has come
down to lukewarm water temperature, mix with a bit of honey (manuka), bit of turmeric powder and lime or lemon juice.
WEDNESDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
Zeera Water
THURSDAY Boil 350 ml-500 ml of water with 2 small tea spoon of Zeera. Add 1 small spoon of Honey (recommended Manuka Honey) + 1 small spoon Lemon/Lime
Juice + pinch of turmeric powder + pinch of black pepper + pinch of cinnamon powder
Ginger Water
FRIDAY Boil the water with the Ginger cut into small pieces for few minutes and filter it. Later once the water temperature has come
down to lukewarm water temperature, mix with a bit of honey (manuka), bit of turmeric powder and lime or lemon juice.
SATURDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
Fenugreek Water
SUNDAY Boil 350 ml-500 ml of water with 2 small tea spoon of Fenugreek. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka Honey), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice + pinch of black pepper
Week-1 Challenges (Over 25 BMI)
Food Recipes
Ragi Dosa https://www.indianhealthyrecipes.com/ragi-dosa-recipe/
Ragi Upma https://www.indianhealthyrecipes.com/ragi-rava-upma-recipe/
Ragi Poridge https://recipes.timesofindia.com/recipes/ragi-porridge/rs68685771.cms
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Ragi Idli https://veggibites.blogspot.com/2016/02/ragi-idli.html
Millet Upma https://www.saffrontrail.com/thinai-recipe-panivaragu-upma-millet-upma/
Millet Pongal https://rakskitchen.net/samai-pongal-little-millet-pongal-recipe/
Millet Porridge https://fountainavenuekitchen.com/millet-breakfast-porridge/
Oats Porridge https://www.bbcgoodfood.com/howto/guide/how-make-porridge-best-breakfast-ever
Oats Upma https://www.indianhealthyrecipes.com/oats-upma/
Masala Oats https://www.indianhealthyrecipes.com/masala-oats-recipe/
Multigrain Millet Porridge https://www.mylittlemoppet.com/multigrain-millet-porridge-recipe/
Vegetable Soups https://www.bbcgoodfood.com/recipes/collection/vegetable-soup
Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms
https://www.virundhombal.com/2017/01/drumstick-leaves-thuvaram.html
https://www.huffingtonpost.in/nandita-iyer/14-ways-to-cook-and-eat-drumstick-moringa-
Moringa Leaves leaves_a_21441257/?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=
AQAAAIT0s_wPVAHtcYncpLpLP2E52BdCFX9yGATSNmBWuHX1JYG3bpDAsOm9h_AtqSr9UEIxznqDOKLmEI
Wz5oTP_NiQl6SggGGjlJ33CYQJPrj2iPX8JRWKXPDOkvLZu9tOKba8zMVWLL-
vmT6bWPAiuM4eCDF1iovxAvAT7xTRa0GD

Hfen Diet Week 1

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Hfen Diet Week 1

Uploaded by

Copyright:

Available Formats

HFEN's 90 Days Healthy Lifestyle

Supplements NO RICE or RICE

Q: What is the substitute for Cod liver capsule for vegetarians?

Q: What is the quantity of soup to be taken?

Q: Why is it needed to take tomato in empty stomach in the morning?

Q: Which oil is recommended for Oil pulling?

Q: Can we have egg as snack?

Q: Is corn flakes allowed for breakfast?

Q: Is muesli allowed for breakfast?

Q: Can I have black tea or chukku kapi?

Q: Can red rice poha taken for breakfast?

Supplements NO RICE or RICE

Q: What is the substitute for Cod liver capsule for vegetarians?

Q: What is the quantity of soup to be taken?

Q: Can we have egg as snack?

Supplements NO RICE or RICE

Q: What is the substitute for Cod liver capsule for vegetarians?

Q: What is the quantity of soup to be taken?

Q: Can we have Maggi Oats noodles for breakfast?

Q: Can we have egg as snack?

Q: Can we have egg as snack?

Q: What is the substitute for Cod liver capsule for vegetarians?

Supplements NO RICE or RICE

Q: What is the quantity of soup to be taken?

Supplements NO RICE or RICE

Any healthy low Calorie Chunky Soup (veg or non veg)

Q: What is the quantity of soup to be taken?

Q: Can we have egg as snack?

Ragi Upma https://www.indianhealthyrecipes.com/ragi-rava-upma-recipe/

Ragi Poridge https://recipes.timesofindia.com/recipes/ragi-porridge/rs68685771.cms

Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal

Ragi Idli https://veggibites.blogspot.com/2016/02/ragi-idli.html

Millet Upma https://www.saffrontrail.com/thinai-recipe-panivaragu-upma-millet-upma/

Millet Pongal https://rakskitchen.net/samai-pongal-little-millet-pongal-recipe/

Millet Porridge https://fountainavenuekitchen.com/millet-breakfast-porridge/

Oats Porridge https://www.bbcgoodfood.com/howto/guide/how-make-porridge-best-breakfast-ever

Oats Upma https://www.indianhealthyrecipes.com/oats-upma/

Masala Oats https://www.indianhealthyrecipes.com/masala-oats-recipe/

Multigrain Millet Porridge https://www.mylittlemoppet.com/multigrain-millet-porridge-recipe/

Vegetable Soups https://www.bbcgoodfood.com/recipes/collection/vegetable-soup

Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms

You might also like