H.E.L.P Healthy Eating and Lifestyle Program

H.E.L.
P
HEALTHY EATING LIFESTYLE PLAN
1-4
HOW TO USE THE PLAN
everything you need to know, to use the plan
and structure your week
5-6
VEGETABLES & MACROS
please read this to ensure you understand how
food is categorised
7
FREQUENTLY ASKED QUESTIONS
a comprehensive sheet that covers the most

common questions
8-9
SPECIAL SCENARIOS
covers all special scenarios like pcos, thyroid,
lactation, cheat meals, periods and more
10
EATING OUT GUIDELINES
your ready reckoner to eating out, the dos and
don'ts as well as what you can order
11 - 12
TRACKING PROGRESS
everything from how we will track progress to
the templates you need to fill out.
13
WHAT NEXT ?
how to use this plan
BY SIMRUN CHOPRA
THINGS TO DO HOW TO USE IT
All measurements are post cooking.

So ½ cup of rice means ½ cup of cooked rice.
Roti is thin and the size of a CD.
Print this plan The plan is very versatile so feel free to have
fun with it.
Read this entire kit carefully Here are some examples :
Use standard measuring cups to measure EXAMPLE A: 1 roti + ¾ cup veggies + ½ cup
everything post cooking dahi/ dal / chola/ channa
Could be
Drink a glass of water before every meal and 3 lts a day - A gobi paratha with dahi
- Quesadillas with hung curd dip
- A fajita with grilled veggie, hung curd and
Take a picture of everything you eat and send it to us rajma
- A veg roll or chicken roll (made with atta roti)
- Paneer paratha with sabzi
KEEP IN MIND - Palak paneer with roti
Oil should be kept to a minnimum EXAMPLE B : ½ cup rice + ¾ cup veggies + ½
cup dahi or dal / channa / paneer etc.
Anything you add will change the meal composition, Could be
like papad, pickle etc - Paneer veg palav
- Soup with mixed veggies paneer / chicken
This plan is designed assuming you are doing 10,000 - Steamed rice with stir fried chicken and
steps + 30 mins of exercise (cardio or workouts given) veggies or paneer
- Steamed rice with Chinese style chicken
paneer and veggies
REPLACEMENTS
For more variety

Replace the rice quantity with equal quantities of millets/ noodles / pasta / millets / quinoa / cous cous
etc
Replace roti quantities for wraps / bread / tortilla or different grains like bajra, jowl etc.
Replace roti with whole wheat bread quantity
This is not a diet.
It is a nutirtous balanced plan that will work towards a healthier you.
This is flexible and adapts to any lifestyle or situation
www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim

daily to do list
everything in
one place
a workout
track & submit

your meals
get in your steps

and water
focus on the habit
habits
"We are what we repeatedly do. Excellence then is not an
act but a HABIT" - Aristotle

plan your workouts
7 DAY PLAN
"Anything is possibe when you
plan and prepare, with purpose"
- SIMRUN CHOPRA
WEEKLY WORKOUTS
3 workouts a week
3 cardio days a week
MON
1 rest day
NOTE : TUE
if you can't workout, do 30 mins walking
try alternating between cardio and
WED
workouts
take one rest day as per your
convenience
THU
finish the workout even if it takes more
than 30 minutes
FRI
schedule your workouts like
appointments, this ensures you do them.
RULE 1 RULE 2
NEVER GO NEVER CHEAT 2

MORE THAN 2 DAYS MEALS IN A ROW
WITHOUT EXERCISE (OVER EATING
BINGE EATING OR
EATING OUT )
3
Steps with Sim
stay active stay fit

- wait for 30 mins post a meal, before walking
- this can be a gentle walk or as strenous as you feel comfortable
- track your steps
- get your family to join you
DAILY STEPS
TARGET : 10,000 STEPS
1. DOWNLOAD A STEP COUNTER APP

2. SET AN ALARM FOR EVERY HOUR
WHEN IT RINGS - WALK FOR 10 MINS
(you can walk from room to room
or try spot walking - walk in one place)
or add in an evening walk to get some steps in.
3. DRINK A GLASS OF WATER POST WALKING
4. CHECK INSTAGRAM STORIES FOR ADDED
MOTIVATION
4
SIM plify vegetables
Vegetables need to be the highlight of each meal. Focus on eating a variety of
colourful vegetables, locally available to you.
This is just a classification of vegetables
FIBROUS GREENS FIBROUS VEGETABLES STARCHY VEGETABLES
Amaranth Banana Stem

Asparagus Beans ( All Types) Beetroot
Basil Leaves Brinjal / Egg Plant Carrot
Bathua Broccoli Colacassia (Arbi)
Banana Flower Brussel Sprouts Corn
Bokchoy Cabbage Elephant Yam
Celery Cabbage - Purple Jackfruit Seeds
Cilantro Capsicum (All Colours) Peas
Colocasia Leaves Cauliflower Potato
Coriander Chow Chow Pumpkin
Curry Leaves Cucumber Raw Banana
Dill Leaves Drumstick Raw Mango
Drumstick Leaves Field Beans Squash
Garden Cress Gourds Sweet Potato
Gongura Leaves Green Papaya Tapioca
Herbs Knol Kohl
Kale Ladies Finger / Okra
Lettuce Lotus Stem
Methi Mushrooms
Microgreens Onion fun fact
Mint Leaves Parwal
Starchy vegetables
Mustard Leaves Plantain Flower are a wonderful
Radish Leaves Radish source of complex
Red Amaranth Spiny Gourd carbohydrates
Salad Leaves Tinda
These can be used
Spinach Tindora (Ivy Gourd) as the primary
Spring Onions Tomato carbohydrate source
Swiss Chard Turnip in a meal too
Water Cress Zucchini
Replace roti / rice with 3/4
cup of starchy vegetables
5
SIM plify macros
Every meal should have elements from each macronutrient category.
The break up and quantity of each varies based on your plan and workout regime.
Many foods fall under 2 macro nutrients.
This sheet will help you understand the classification
CARBOHYDRATES
SIMPLE
Corn Flour
CousCous
Honey
Maida / Refined Flour
Maple syrup, Date syrup PROTEINS
Noodles
all pulses, Lean Meats
Packed cereals
legumes, lentils (fat & skin
Refined Wheat
Sago
and beans including: removed) FATS
Beef
Semolina
Avrakai / Broad Beans Chicken
Sugar (all forms)
Bengal Gram Mutton Bacon Avocado
White bread
Black Eyed Peas Pork Deli Meats Butter
White pasta
Black Gram etc Fresh Cheese Coconut
White Rice
Cow Peas Chia Seeds Egg Yolks
Chick Peas / Channa Sea food Cottage Cheese Flaxseed
COMPLEX
Amaranth seeds/Rajgira
Field Beans Fish Deli Meats Ghee
Barley Finger(Ragi) Prawn Whole Eggs Nut Butters
Black/Brown/Red Rice Foxtail Millet Nuts Oils
Buckwheat Green Gram Others Paneer Olives
Corn /Makkai Ka Atta Horse Gram Egg White Prawn Seeds
Daliya/Broken wheat Lentil Low Fat Yoghurt Seeds Margarine
Emmer Wheat Flour Moth Beans Mushroom Whole Fat Curd Dressings
Fox Nut/Makhana Peas (dry, roasted) Skim Curd Whole Fat Milk Mayonnaise
Jowar Quinoa Skim Milk
Millets (all) Rajma Whey Protein
Multi grain flour Redgram Daal
Oats and oat meal Soyabean
Popcorn
Puffed Rice
Quinoa
Ragi/ Finger Millet IMPORTANT
Soya flour Limit red meats and processed meats to
Starchy Vegetables + Fruits once a week
Water Chestnut flour To reduce the risk of cardio vascular
diseases. Always consume meat without
Whole Wheat/ Whole grain
fat and skin 6
frequently asked questions
Lifestyle corrections can seem complicated in the beginning.
This section is your go to, to answer all your questions.
Read this before starting and come back to it whenever you need.
WHAT TO DO BEST AVOIDED

VEGETABLES - eat as many different kinds SUGAR AND SUBSTITUTES - to be reduced.
as you can Limit to 1 -2 tsp a day
FRIED FOOD - avoid oily & deep fried food
LEAFY GREENS - eat atleast 3 times a
FAST FOOD - avoid or max once a week
week
PACKAGED FOOD - indian snacks, chips, any
NON - VEG - without fat and skin
packed food to be avoided
OILS - preferably cook in olive/ coconut oil
AEREATED DRINKS / JUICES / ALCOHOL -
or ghee
avoid / limit / ask us for the quantity
FRUITS - eat, don't juice them REFINED FLOUR (maida) - cookies, white
CURD / MILK - skim it by removing the bread, naan, kulcha, parotha, roomali roti
cream after boiling SALTY FOODS - like pickle, papads,
WATER - drink a glass 30 mins before processed foods, salty snacks. Max 1 tsp of
meals. 3 lts a day salt a day
MEASUREMENTS - always measure, don’t OTHERS - Sweet saunf, toffee, peppermint
estimate EXTREMES - Feasting or Fasting
CEREALS - add variety - atta, ragi, FATS- like vanaspati (hydrogenated fat), butter,
bajra, jowar, brown rice, millets cheese, re-used oils. Refined oils
DAL - eat variety. Soak overnight before
cooking. Use 1:3 ratio of dal to water
DAL - Add vegetables or leafy greens
KHICHDI - thin consistency
focus on
RICE - drainage method. Boil and discard 2 cups of vegetables daily
excess water include all the colours
SKIM MILK - boil & cool the milk. Remove through the week
the cream from on top leafy greens atleast 3 times a
PRE WORKOUT - use any of the week
meals/snacks 30 mins before workout
atleast 1 cup of fruit a day
POST WORKOUT - use any of the
atleast 1 cup curd daily
meals/snacks immediately post workout
legumes or lentils in atleast 1
PROTEIN SHAKES - can be had with water
post workout and is a snack replacement meal
OMEGA 3 - have with dinner
MOISTURISE - daily post bath apply
coconut oil to whole body. Tap dry. To
reduce the occurance of new stretch
marks. 7
special scenarios
CHEAT MEALS THYROID GUIDELINES
Ideally avoid
AVOID / REDUCE to once a week
Eat as per your portion sizes if having a
cauliflower, broccoli, Brussel sprouts,
cheat meal - 1 per week
capsicum, cabbage
Eat slowly within 20 mins
millets
It is one meal not a cheat day soy products
If full, make the next meal light or have Take thyroid medication on empty
fruit as a snack stomach.
Wait 30 mins before eating
Do not have tea / coffee for at least 45
PCOS GUIDELINES mins post medicine
Moisturize skin well post shower
EXERCISE - daily as per the workouts
sent
AVOID ALL - fried, oily, sweet food
NO JUICES
LACTATING MOMS
AVOID / REDUCE consumption of sugar
and other sweeteners Add a glass of milk with turmeric + kesar
AVOID REFINED, focus on complex 2 Fruits are a must
carbohydrates & whole grains. Refer Balanced meals with adequate protein,
Macros page 6 fats and complex carbs
AVOID ALL PACKED & PRESERVED No alcohol, processed food, smoking
ITEMS AVOID else reduce caffeinated
FACIAL HAIR Avoid waxing facial hair as beverages to 1 cup a day
it can leave marks Boil 1tbsp each methi, jeera, ajwain in
1/2lt water. Dilute and drink through the
day.
Drink a glass of water before and after
every feed. Aim for atleast 4 lts a day
HOSTEL FOOD Eat a large variety of vegetables and
Buy & carry snacks / fruit with you fruits
Pick from hostel food / cafeteria based Add lots of high fibre foods
on portions given Add a vegetable soup as evening snack
Buy cucumber, carrot, capsicum, tomato, Add 5 soaked almonds on waking + 1 fig
curd Keep a food journal to check which foods
Add these items along with hostel / mess cause your child gas
food
Send hostel menu pictures, for us to
suggest how to eat it or change 8
special scenarios
FESTIVALS / CELEBRATIONS ALCOHOL / SMOKING
Eat as per your portion sizes
WE DO NOT ENCOURAGE OR
Avoid too much sweet food
SUPPORT SMOKING
Avoid deep fried food & ALCOHOL CONSUMPTION
Schedule this one meal as your cheat Ideally avoid or limit to once a week
meal for the week Eat your meal before
OPT FOR THE LEAST OILY OPTIONS Avoid eating / snacking while drinking
Else eat before going Drink a glass of water between drinks
Ensure you keep the day's snacks light Do not exceed 2 drinks
Avoid mocktails, cocktails & sangrias
Avoid using energy drinks / juices /
aerated drinks as mixers
Smoking - if you are having trouble
WORKING NIGHT SHIFT stopping, ask us how to break a habit for
You are allowed 3 full meals + 2 snacks in good
24 hours
There must be a gap of 10 hours
between any 2 meals
Sleep at least 6 hours continuously PERIODS
Darken the room 1 hour before sleep
WORKOUT : schedule remains
time
unchanged. If you are unable to do the
Avoid phone and all devices 30 mins
workouts, do 30 minutes walking daily
before bed
and the steps
Change food timings and create a new
FOOD : remains the same
schedule, to do this
CRAVINGS : plan snacks and meals
before hand. Do not keep processed
food at home
WEIGHT : weight fluctuation before and
FEVER / COLD / COUGH during periods is normal.
WORKOUT : with cold & cough same
schedule. Fever needs rest.
FOOD : The plan is balanced and
nutritious and is needed for recovery.
Hence remains the same
9
eating out guidelines

PLEASE REMEMBER MAIN COURSE OPTIONS
While eating out stick to the portion
INDIAN : Plain tandoori roti.With a non-
sizes mentioned creamy gravy else with tandoori items.
Check menus online before CHINESE : Stir fried Veg/greens, non-
Ensure you drink a large glass of water fried items with steam rice. Noodles take
before the meal same quantity as rice in the plan
Take a break after every 2 to 3 bites EUROPEAN : Grilled vegetables and lean
Serve each course once, as per plan meats / cottage cheese. Replace mashed
quantities potatoes with vegetables.
No second helpings of the same course BUFFETS : Fill as many plates as you like
ONCE. No second helpings. No deep
fried items.
PIZZA : 2/3 slices thin crust pizza with
THE BASICS vegetable & meat toppings is a full meal
SOUP – Clear soups, no cream based
soups.
STARTERS - Non fried, tandoori
preferred, kebabs without malai / cream
BEVERAGES - Avoid, else fresh lime
TRAVEL EATING
water or soda with salt WORKOUT : schedule remains
SALADS - NO MAYO. Ask for other unchanged. If you are unable to do the
dressings on the side workouts, do 30 minutes walking daily
DESSERTS - Avoid. Else wait for the last and increase steps
bite FOOD : Quantities remain the same. Use
these eating out guidelines
SNACKS : keep snacks very light
HYDRATION : Ensure you drink atleast 3
PARTIES lts of water
VEGETABLES : atleast 2 bowls of veggies
PRE PARTY : keep snacks light. Like a in a day
bowl of fruit
DURING : serve all starters once on a
single plate. Serve all main course once.
PORTIONS : stick to your plan portions
WATER : drink water through the
evening
Follow the eating out guidelines
10

tracking progress
Everyone is different and responds differently. Hence
to ensure we track progress appropriately we will be
using a number of methods.
PROGRESS PHOTOS
Take your BEFORE photo before starting the
DO NOT WEAR LOOSE program
FITTED SHAPELESS DO NOT delete any of the photos you take
1 CLOTHES DO NOT
SLOUCH OR POSE
Take these pictures every 4 weeks
Take the photos in the same way ( for
example : your bedroom mirror, 7:30 am on
Friday)
Take full length, front, side and back view as
shown in the examples
Wear tight fitting stretch clothes
These allow you to see differences easily
Take all pictures in front of a plain
background and upload to the app
This helps you and me keep track of
progress.
STAND WITH FEET
2 SLIGHTLY APART
IN FRONT OF A PLAIN
BACKGROUND
WEEKLY WEIGH IN
Weigh yourself on the same machine, same
day of the week, at the same time
1 CHEST Preferably first thing in the morning on an
Measure around the fullest empty stomach and after using the restroom
part of your Chest, wrap it
Enter the weight in the app
around (under your
armpits, around your
shoulder blades, and back
to the front) to get the
measurement. MEASUREMENTS
2 WAIST Use a cloth tape measure, not a metal one.
Bend to the side, the crease Circle your chest, waist, hips so that the tape is
that forms is your natural
waistline. Measure around
level and neither too tight nor too loose.
this. Don’t suck in your Measure yourself on your bare skin, not over
stomach, or you’ll get a clothes.
false measurement.
This may sound silly, but don’t trust your
3 HIPS
Wrap the tape over the largest part of your
memory — be sure to enter the
buttocks, making sure the tape is level. This can measurements in the app!
be hard, try to do it in front of a mirror. 11

tracking progress
Throughout the program we will be using 3 methods of tracking “hard
facts”
Using the guidelines provided on the app it is important that you do
this weekly.
Progress Photos will be our primary measurement and even though
we are tracking weight this will be the least important reflection of
progress.
The scale doesn’t always necessarily tell the truth. Consistently taking
photos under the same guidelines is the best tracker. Some changes
may not reflect on the scale but may be VERY visible in the mirror,
especially if you have a moderate or light starting weight.
12
what next ?
habits
"We are what we repeatedly do. Excellence then is not an
act but a HABIT" - Aristotle
We cannot survive on motivation and will power
If you want to succeed, let's start building habits.
Everytime you are stuck, tired, upset ... don't say "I can't do this"
instead ask yourself "what can I do" ?
can i go for a walk

can i avoid deep fried food
can i just send my plate updates ?
Let's focus on PROGRESS over perfection

which means, see what you can do better
can i just add a few more vegetables ?

can i use less oil while cooking ?
can i avoid my phone for 30 minutes before sleeping ?
Do what is possible, aim for progress every day.

That is how i stay consistent, irrespective of what is available or how
bad a day i am having.
To get started
Make a 30 minute appointment with yourself - same time daily
Do the workouts in the morning, before you get tired from the day's
activities
13

THANK YOU

H.E.L.P Healthy Eating and Lifestyle Program

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

H.E.L.P Healthy Eating and Lifestyle Program

Uploaded by

Copyright:

Available Formats

H.E.L.

a comprehensive sheet that covers the most

THINGS TO DO HOW TO USE IT

All measurements are post cooking.

For more variety

www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim

track & submit

get in your steps

focus on the habit

www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim

NEVER GO NEVER CHEAT 2

stay active stay fit

1. DOWNLOAD A STEP COUNTER APP

Amaranth Banana Stem

WHAT TO DO BEST AVOIDED

eating out guidelines

www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim

STAND WITH FEET

www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim

If you want to succeed, let's start building habits.

can i go for a walk

Let's focus on PROGRESS over perfection

can i just add a few more vegetables ?

Do what is possible, aim for progress every day.

www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim

You might also like