Hfen Diet Week 3

HFEN's 90 Days Healthy Lifestyle
Challenge Programme
Week-3 Challenge
Dedicated to everyone who lost their lives in this
PANDEMIC
and the one who are still fighting it and
for their loved ones !
2
HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Monday, DAY-15
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO This day is Dedicated to
Morning Drink Fresh Curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) + everyone who lost their lives
MUST
06:00 AM Jeera Water (350 ml-500 ml) Morning Rituals in this PANDEMIC
Oil Pulling (10 Mins) and the one who are still
Breakfast Any healthy breakfast made of Wheat or Ragi + 5-10 gms of Coconut + after 5 Mins Steaming + fighting it and
MUST 5 Mins Turmeric Herbal Smoking for their loved ones!
07:30 to 08:00 AM breakfast have 100 ml of warm water.
+ 15 count Super Brain Yoga
+ 10 Mins Pranayama
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1
Morning Snack ------------
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one
10:00 to 10:30 AM Morning Workout
small spoon
HFEN OFWS
Lunch Millet Vegetable Pulao (Please check Facebook group for recipe) + after Lunch POWER-PACK TABATA
MUST
12:00 to 12:30 PM have 100 ml of warm water.
NO RICE DAY
Supplements
NO COFFEE DAY
MUST 1 Multivitamin tablet + 1 Codliver oil capsule ------------
01:00 PM POWER NAP
2.5 to 3 Litres Water
Just for 15 to 20 Minutes
------------
Afternoon Snack between 1 PM to 3 PM
MUST 1 Glass of buttermilk with curry leaves and bit of ginger & Green Chilli 1 Egg,
03:00 PM
1 Apple or Guava, 1 Orange,
1 Carrot, 1 tomato,
Evening Snack 15 to 20 gms of CHICKPEAS beans salad (you can add any spices, bit of onion, bit Evening Workout 1 small banana
MUST
05:00 PM of ginger, salt, lemon juice, coriander leaves etc) + Green tea HFEN OFWS ------------
BRO~BRO 1 Glass Coconut Water
Cabbage soup or any mixed veg soup (Please check Facebook group for recipe) + ------------ ------------
Dinner
MUST GARGLE your mouth after
07:00 to 08:30 PM after Dinner have 100 ml of warm water. Shower After Workout
every meal
1 Glass of warm Skimmed milk, if it's not available then you can have whole ------------
20 to 30 mins Before Bed Rituals
Night Drink
Before Bed Drink
Milk half mixed with water (150 ml) + pinch of turmeric + few black pepper +
5 Mins Steaming +
MUST DO
pinch of cardamom + bit of Jaggery + 1 chopped Garlic
5 Mins Turmeric Herbal Smoking 10,000
Bed Time Brush your teeth before Bed STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM 5 -10 Mins Meditation
3
Week-3 Challenges (Over 25 BMI) | Monday, DAY-15
Frequently Asked Questions
Q: I have thyroid and advised by doctor to avoid cabbage. What is the alternative for cabbage soup?
1
A: Any other vegetable soup can be had.
Q: Are rice flakes/rava allowed?

2
A: No rice made items - poha/rava/dosa/idli not allowed
Q: Can I have brown rice today?

3
A: Brown rice can be had only when it is explicitly mentioned in the chart, its allowed today.
Week-3 Challenges (Over 25 BMI) | Tuesday, DAY-16
FOOD
CHALLENGE
Wake Up Time
Rise and Shine MUST DO
05:30 AM
This day is Dedicated to
Morning Drink Regular recommended morning drink (350 to 500 ml) + Fresh curry leaves (5 - 8 everyone who lost their lives
MUST Morning Rituals
06:00 AM counts) if you can't get it please ignore + 1 small tomato in this PANDEMIC
Oil Pulling (10 Mins)
5 Mins Steaming + and the one who are still
Breakfast Chunky Mixed vegetables Soup with EGG or any beans + 5-10 gms of coconut fighting it and
MUST 5 Mins Turmeric Herbal Smoking
07:30 to 08:00 AM (NO Wheat) + after breakfast have 100 ml of warm water. for their loved ones!
+ 10 Mins Pranayama
Morning Snack Any locally available Fruits + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 ------------
MUST
10:00 to 10:30 AM Walnut + 1 Brazil Nut + 1 Pistachio Morning Workout
HFEN OFWS
Lunch Brown Rice or Red Rice or Black Rice with any dhal & Spinach subjee + a bowl of SCULPT & SHAPE
MUST
12:00 to 12:30 PM any vegetables salad + after Lunch have 100 ml of warm water.
NO WHEAT DAY
Supplements ------------
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP 2.5 to 3 Litres Water
Just for 15 to 20 Minutes ------------
Afternoon Snack 15 gms of Kala Channa salad (you can add any spices, bit of between 1 PM to 3 PM 1 Egg,
MUST
03:00 PM onion, bit of ginger, salt, lemon juice, coriander leaves, etc) 1 Apple or Guava, 1 Orange,
1 Carrot, 1 tomato,
Evening Snack 1 Black Coffee + 1 Dates + 1 spoon of mixed flax Seeds, Pumpkin Seeds & Evening Workout 1 small banana
MUST ------------
05:00 PM Sunflower Seeds HFEN OFWS
1 Glass Coconut Water
SWEAT ZONE ------------
Dinner 1 very small banana + Handful of any boiled beans or Peanut as Salad + after ------------ GARGLE your mouth after
MUST
07:00 to 08:30 PM Dinner have 100 ml of warm Jeera water. Shower After Workout every meal
------------
Night Drink
20 to 30 mins 1 Glass of warm Almond Milk or Soya Milk+ pinch of turmeric + few black pepper + Before Bed Rituals MUST DO
Before Bed pinch of cardamom + bit of Jaggery + 1 chopped Garlic 5 Mins Steaming +
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
Week-3 Challenges (Over 25 BMI) | Tuesday, DAY-16
1
Q: What is the substitute for milk for a person who is lactose intolerant or allergic to milk?
2
A: Almond milk/Soy milk can be had in place of cow milk
Q: Do the garlic at night to be consumed after its cooked?

3
A: Please take garlic in raw form
Week-3 Challenges (Over 25 BMI) | Wednesday, DAY-17
FOOD
CHALLENGE
This day is Dedicated to
Wake Up Time
Rise and Shine MUST DO everyone who lost their lives
05:30 AM
in this PANDEMIC
Morning Drink Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) + Morning Rituals and the one who are still
MUST
06:00 AM Aloe Vera Water (350 ml-500 ml) Oil Pulling (10 Mins) fighting it and
5 Mins Steaming + for their loved ones!
Breakfast 5 Mins Turmeric Herbal Smoking
FRUITS ONLY Fruits (more water melons) + after Breakfast have 100 ml of warm water.
07:30 to 08:00 AM + 10 count Super Brain Yoga
+ 10 Mins Pranayama
------------
Morning Snack
MUST ONLY Fruits (mixed fruits) + Green Tea (NO Nuts today)
10:00 to 10:30 AM Morning Workout ONLY FRUITS DAY
HFEN OFWS ------------
TONE- TIME or CIRCUIT - EASE or Drink ONLY detox water
Lunch
MUST All session ONLY Fruits (Any healthy frutis) + 250 ml Coconut water Get Up - Step Up Normal water can be taken
12:00 to 12:30 PM
once detox water is finished
------------
Supplements If you have diabetics then
MUST NONE
01:00 PM POWER NAP please do not follow FRUITS
Just for 15 to 20 Minutes Day rather follow Tuesday
Afternoon Snack between 1 PM to 3 PM Challenges and do not post
MUST Any locally available Fruits + Green Tea
03:00 PM pictures on whatsapp group
------------
GUAVA, WATER MELON,
Evening Snack Evening Workout
MUST Any fruits juice or mixed fruits smoothie MUSK MELON, CITRUS FRUIT
05:00 PM HFEN OFWS (E.G. ORANGE, TANGERINE,
REGIMENT-2020 GRAPEFRUIT, CLEMENTINE,
Dinner After or during the evening workout have a glass of Lemon Juice + a pinch of Salt ------------ LEMON, LIME) PLUMS,
MUST
07:00 to 08:30 PM ONLY Fruits (Any healthy fruits) Shower After Workout CHERRIES, BERRIES, KIWI,
MANGO, JACKFRUIT and any
20 to 30 mins Before Bed Rituals other fruits
Night Drink Fat Burning Drink - 1 (150 ml) ------------
Before Bed 5 Mins Steaming +
5 Mins Turmeric Herbal Smoking 1 Banana - (RED or YELLOW)
Bed Time Brush your teeth before Bed ------------
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. MUST DO
6 000 - 8000 STEPS
Week-3 Challenges (Over 25 BMI) | Wednesday, DAY-17
Q: Do I need to refrigerate detox water?
1 A: Detox water has to be prepared the previous day as per the procedure mentioned in the recipes section and refrigerate overnight. Bring it out on the detox day morning
and allow it to come to room temperature before consuming it.
Q: Can we have mango/Chikku/Jackfruit?

2
A: Yes, you can have few pieces on detox day.
Q: Can we start drinking normal water if detox water is over?

3
A: Yes, you can drink normal water.
Q: I am diabetic, can I follow fruits day?

4
A: It is recommended not to follow fruits day, you can follow Day 9 challenge again.
Q: Can we use Amla juice instead of fresh Amla along with morning drink?
5
A: It is recommended to have fresh Amla, if you don’t get one, then you can use Amla juice.
Week-3 Challenges (Over 25 BMI) | Thursday, DAY-18
FOOD
CHALLENGE
Wake Up Time This day is Dedicated to
Rise and Shine
05:30 AM
MUST DO everyone who lost their lives
Morning Drink Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) + in this PANDEMIC
MUST
06:00 AM Ginger Water(350 ml-500 ml) Morning Rituals and the one who are still
Oil Pulling (10 Mins) fighting it and
Breakfast Any healthy chunky veg & Moringa Leaves Soup or non veg soup breakfast + 5 Mins Steaming + for their loved ones!
MUST
07:30 to 08:00 AM 5-10 gms of coconut + after breakfast have 100 ml of warm water. 5 Mins Turmeric Herbal Smoking
Any locally available Fruits + 1 Dates + 1 dried fig + 1 Almond + 1 Cashew Nut + + 10 Mins Pranayama
Morning Snack
MUST 1 Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower & Sesame Seeds one ------------
10:00 to 10:30 AM
small spoon Morning Workout
HFEN OFWS
Lunch Urad Dal + Brown Rice or any Dal Brown Rice with any available vegetables
MUST #mkf_UBWO or YOGA FIT
12:00 to 12:30 PM + after Lunch have 100 ml of warm water. NO SALT DAY
(Replace with Lemon /
Supplements 1 Multivitamin tablet + 1 Small Spoon of Flax seeds +
MUST Lime Juice)
01:00 PM 350 - 500 ML Coconut Water POWER NAP ------------
Just for 15 to 20 Minutes 2.5 to 3 Litres Water
Afternoon Snack between 1 PM to 3 PM ------------
MUST Any locally available Fruits + Green Tea
03:00 PM
1 Egg,
1 Apple or Guava, 1 Orange,
Evening Snack Evening Workout 1 Carrot, 1 tomato,
MUST 1 Black Coffee + 2 small pieces of Dark Chocolate (high in cocoa)
05:00 PM HFEN OFWS 1 small banana
------------
Wonder Woman Workout
1 Glass Coconut Water
Dinner Vegetable Juice (Please see Facebook for recipe) + after Dinner have 100 ml of ------------
SOUP ------------
07:00 to 08:30 PM warm water. Shower After Workout
GARGLE your mouth after
every meal
1 Glass of warm Skimmed milk, if it's not available then you can have whole
20 to 30 mins Before Bed Rituals ------------
Night Drink Milk half mixed with water (150 ml) + pinch of turmeric + few black pepper +
Before Bed 5 Mins Steaming +
pinch of cardamom + bit of Jaggery + 1 chopped Garlic MUST DO
5 Mins Turmeric Herbal Smoking
Bed Time
Brush your teeth before Bed 10,000
09: 30 to 10:00 PM 5 -10 Mins Meditation STEPS Today
Week-3 Challenges (Over 25 BMI) | Thursday, DAY-18
Q: Can we use Amla juice instead of fresh Amla along with morning drink?
1
A: It is recommended to have fresh Amla, if you don’t get one, then you can use Amla juice.
Q: Can we have egg as snack?

2
A: Yes, One boiled egg as snack on days egg are allowed
Q: Can we have red rice instead of brown rice?

3
A: Yes, Red rice can also be used in place of brown rice

4
Week-3 Challenges (Over 25 BMI) | Friday, DAY-19
FOOD
CHALLENGE
Wake Up Time
05:30 AM
Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) + This day is Dedicated to
Morning Drink
MUST Morning Rituals everyone who lost their lives
06:00 AM Regular recommended morning (350 ml-500 ml)
Oil Pulling (10 Mins) in this PANDEMIC
Oats Khichidi (Please check Facebook group for recipe)+ 1 medium size Potato 5 Mins Steaming + and the one who are still
Breakfast
MUST Baked or Boiled 5-10 gms of coconut + after breakfast have 100 ml of warm 5 Mins Turmeric Herbal Smoking fighting it and
07:30 to 08:00 AM
water. + 10 count Super Brain Yoga for their loved ones!
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 + 10 Mins Pranayama
Morning Snack ------------
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one
10:00 to 10:30 AM Morning Workout
small spoon
HFEN OFWS
Lunch Broken Wheat or Bulgar Wheat Dishes + any dal Subjee + Some fresh Salad (raw) SHORT BLASTER or
MUST
12:00 to 12:30 PM + after Lunch have 100 ml of warm water. JUST 60 MINUTES
VEGAN DAY
Supplements
MUST 1 Multivitamin tablet ------------
01:00 PM POWER NAP 2.5 to 3 Litres Water
Just for 15 to 20 Minutes ------------
Afternoon Snack Make your own creative or traditional "healthy" snack and share the recipe between 1 PM to 3 PM 1 Apple or Guava, 1 Orange,
MUST
03:00 PM + Green Tea 1 Carrot, 1 tomato,
Evening Workout 1 small banana
Evening Snack ------------
MUST 1 Black Coffee + 2 small pieces of Dark Chocolate (high in cocoa) HFEN OFWS
05:00 PM 1 Glass Coconut Water
BEGIN TO BURN or ------------
Dinner Moringa Leaves & Drumstick Soup + 1 Roti + after dinner have 100 ml of SWEAT ZONE GARGLE your mouth after
MUST ------------ every meal
07:00 to 08:30 PM warm JEERA water.
Shower After Workout ------------
20 to 30 mins Before Bed Rituals MUST DO
Night Drink Fat Burning Drink - 1 (150 ml)
Before Bed Drink UNWIND SOUND-BATH 10,000
5 Mins Steaming +
STEPS Today
Bed Time 5 Mins Turmeric Herbal Smoking
09: 30 to 10:00 PM Brush your teeth before Bed
Week-3 Challenges (Over 25 BMI) | Friday, DAY-19
1
Q: Can we have coconut water during evening workout?

2
A: It is recommended to have coconut water before 5pm or before sunset.
Week-3 Challenges (Over 25 BMI) | Saturday, DAY-20
FOOD
CHALLENGE
Wake Up Time
Rise and Shine MUST DO This day is Dedicated to
05:30 AM
everyone who lost their lives
Morning Drink Fresh curry leaves (5 counts) + 1 Amla or 2 spoons of Amla Juice (sugar free) + Morning Rituals
MUST in this PANDEMIC
06:00 AM Mint Water(350 ml-500 ml) Oil Pulling (10 Mins)
and the one who are still
5 Mins Steaming +
fighting it and
Breakfast Ragi Porridge (Please check Facebook group for recipe) + 5-10 gms of coconut + 5 Mins Turmeric Herbal Smoking
MUST for their loved ones!
07:30 to 08:00 AM after breakfast have 100 ml of warm water. + 10 count Super Brain Yoga
+ 10 Mins Pranayama
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1
Morning Snack
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one Morning Workout
10:00 to 10:30 AM
small spoon
HFEN OFWS
Lunch Make your own creative Veg or Non veg Salad with loads of greens & Garlic &
MUST YES TO YOGA or
12:00 to 12:30 PM Ginger + after Lunch have 100 ml of warm water.
PULSE PILATES WHOLE BODY
Supplements MASSAGE DAY
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP ------------
15 gms of Soy beans or any beans salad (you can add any spices, bit of ------------
Afternoon Snack between 1 PM to 3 PM
MUST onion, bit of tomato, bit of ginger, salt, lemon juice, coriander leaves etc) 1 Egg,
03:00 PM
+ Green Tea 1 Apple or Guava, 1 Orange,
1 Carrot, 1 tomato,
Evening Snack
MUST 1 Black Coffee + 2 small pieces of Dark Chocolate (high in cocoa) Evening Workout 1 small banana
05:00 PM
------------
REST 1 Glass Coconut Water
After or during the evening workout have a glass of Lemon Juice + a pinch of Salt Whole Body Massage & take a
Dinner ------------
MUST Any healthy veg or non veg low calorie Soup + after Dinner have 100 ml of warm good BATH
07:00 to 08:30 PM GARGLE your mouth after
water.
every meal
------------
20 to 30 mins 1 Glass of warm Almond Milk or Soya Milk+ pinch of turmeric + few black pepper + Before Bed Rituals
Night Drink MUST DO
Before Bed Drink pinch of cardamom + bit of Jaggery + 1 chopped Garlic 5 Mins Steaming +
5 Mins Turmeric Herbal Smoking
Brush your teeth before Bed
6000 - 8000
Bed Time
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. STEPS Today
Week-3 Challenges (Over 25 BMI) | Saturday, DAY-20
Q: Can I make vitamin booster smoothie and pack to office?
1 A: Smoothies are expected to make fresh and consume immediately. Alternatively you can make them and carry in a steel flask like container and carry to work. Ensure the
smoothie is consumed within 4 hours after preparation.
Q:Can we swap smoothie to any other meal?

2 A:Smoothies are expected to have as per the plan mentioned above. Do not swap. If you can't have Bone Builder smoothie today for lunch, please have any other healthy
lunch.
Q: Can I use moringa leaves powder to make soup?

3
A: It is recommended to use fresh moringa leaves, incase if you don’t get it, then you can use moringa leaves powder
Week-3 Challenges (Over 25 BMI) | Sunday, DAY-21
FOOD
CHALLENGE
Wake Up Time
05:30 AM This day is Dedicated to
Morning Drink WARM Fennel Seeds Water (350 ml) + Fresh curry leaves (5 - 8 counts) If Morning Rituals everyone who lost their lives
MUST
06:00 AM you can't get it then please ignore + 1 small tomato Oil Pulling (10 Mins) in this PANDEMIC
5 Mins Steaming + and the one who are still
Breakfast Multigrain Porridge (Please check Facebook group for recipe) + 5-10 gms of 5 Mins Turmeric Herbal Smoking fighting it and
MUST
07:30 to 08:00 AM coconut (No Wheat) + after breakfast have 100 ml of warm water. + 10 count Super Brain Yoga for their loved ones!
+ 10 Mins Pranayama
Morning Snack Any locally available Fruits + 1 Dates + 1 Dried fig + 1 Almond + 1 Cashew Nut +
MUST Morning Workout
10:00 to 10:30 AM 1 Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower & Sesame Seeds 1 tea spoon
Brown Rice or Red Rice or Black Rice or Bamboo Rice with any healthy Vege Subji HFEN OFWS
Lunch
MUST & Pepper Rasam + Some fresh green Salad (raw) with Olives eXCEL PILATES or
12:00 to 12:30 PM
+ after Lunch have 100 ml of warm water. INNER AWAKENING YOGA
NO NON-VEG DAY
Supplements
MUST 1 Multivitamin tablet + 1 small spoon of Flax seeds NO DAIRY DAY
01:00 PM POWER NAP ------------
Afternoon Snack between 1 PM to 3 PM ------------
MUST Heart Helper Smoothie (Please check Facebook group for recipe)
03:00 PM 1 Apple or Guava, 1 Orange,
1 Carrot, 1 tomato,
Evening Workout
Evening Snack 1 small banana
MUST 1 Black Coffee + 2 small pieces of Dark Chocolate (high in cocoa) HFEN OFWS
05:00 PM ------------
SHORT BLASTER or 1 Glass Coconut Water
After or during the evening workout have a glass of Lemon Juice + a pinch of Salt MUQABLA BEATS ------------
Dinner GARGLE your mouth after
MUST Cauliflower Rice with any mixed vegetable subjee + after Dinner have 100 ml of ------------
07:00 to 08:30 PM
warm water. Shower After Workout every meal
------------
20 to 30 mins Before Bed Rituals
Night Drink Fat Burning Drink - 2 (150 ml) MUST DO
Before Bed Drink 5 Mins Steaming +
Week-3 Challenges (Over 25 BMI) | Sunday, DAY-21
Q: What can be used as substitute for Passion fruit or Kiwi?
1
A: Slices of pineapple can be used as substitute
Q: Can we swap smoothie to any other meal?

2 A: Smoothies are expected to have as per the plan mentioned above. Do not swap. If you can't make heart helper smoothie fresh, you can have any other citrus fruits or
melons as mentioned in the plan
Q: Can I make smoothie and pack to office?

3 A: Smoothies are expected to make fresh and consume immediately. Alternatively you can make them and carry in a steel flask like container and carry to work. Ensure the
smoothie is consumed within 4 hours after preparation.

4
Q: Can we use dried curry leaves instead of fresh Curry leaves along with morning drink?
5
A: It is recommended to have fresh Amla, if you don’t get one, then you can use the dried ones
Week-3 Challenges (Over 25 BMI)
DAYS HFEN Morning Drinks Recipe
Jeera Water
MONDAY Boil 350 ml-500 ml of water with 2 small tea spoon of Jeera. 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
Regular Morning Drink
TUESDAY 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.
Aloe Vera Water

Boil the water for a few minutes. Later once the water temperature has come down, mix with a 2 tablespoons of Aloe vera
WEDNESDAY
juice (sugar free) OR use fresh Aloe vera juice with a bit of honey (manuka)
Web: https://youtu.be/3IS_OIf0Y0Q"
Ginger Water
THURSDAY Boil the water with the fresh 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
Regular Morning Drink
FRIDAY 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.
Mint Water
SATURDAY Boil the water with mint leaves 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) and lime or lemon juice.
Fennel Seeds Water

SUNDAY Take one table spoon of Fennel Seeds + few pieces of fresh turmeric roots soak it overnight on a 500 ml water with few slices of Lemon with skin. Next
day morning boil the overnight soaked water for few minutes then filter it and mix with a bit of honey (manuka) and drink it
DAYS HFEN Before Bed Fat Burning Drinks Recipe
Fat Burning Drink - 1 (150 ml)
Dry Roast - 3 Table Spoons of Fenugreek + 1 Table Spoon of Zeera + 1 Table spoon of Carom Seeds (Ajwain or Omam) + 1 Table Spoon of Black Zeera and
DAY-17 & DAY-19
and Grind it to fine powder (You can prepare it and store it)
Boil 150 ml of water and add 1 table spoon of above made fine powder + 1 spoon of Lemon juice, mix it well and
drink it immediately (warm/hot sip by sip)
Fat Burning Drink - 2 (150 ml)
DAY-21
Take a handful of Corriander Leaves + Few pieces of fresh Ginger + 2 Cinnamon Sticks + few Black Pepper Corns and boil these ingredients with 300 ml
of water until it become half of it. Filter it and drink it immediately (warm/hot sip by sip)
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
Take a big jar with 2 litres of water and add cut cucumber half + water melon 300 gms + 1 lemon or lime + handful of mints.
Detox water
Mix it well and make it ready by Tuesday Evening and use it on Wednesday
Heart Helper Smoothie Please check Facebook closed group for receipe
Cabbage soup Please check Facebook closed group for receipe
Vitamin Booster smoothie Please check Facebook closed group for receipe
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
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
Moringa Leaves
https://www.saffrontrail.com/14-ways-cook-eat-drumstick-moringa-leaves/

Hfen Diet Week 3

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Hfen Diet Week 3

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HFEN's 90 Days Healthy Lifestyle

Q: Are rice flakes/rava allowed?

Q: Can I have brown rice today?

Q: Do the garlic at night to be consumed after its cooked?

Q: Can we have mango/Chikku/Jackfruit?

Q: Can we start drinking normal water if detox water is over?

Q: I am diabetic, can I follow fruits day?

Q: Can we have egg as snack?

Q: Can we have red rice instead of brown rice?

Q: Do the garlic at night to be consumed after its cooked?

Q: Can we have coconut water during evening workout?

Q:Can we swap smoothie to any other meal?

Q: Can I use moringa leaves powder to make soup?

Q: Can we swap smoothie to any other meal?

Q: Can I make smoothie and pack to office?

Q: Can I have brown rice today?

Aloe Vera Water

Fennel Seeds Water

Fat Burning Drink - 2 (150 ml)

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

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