Name: Jaya Vamsi K

Age: 35
BMI: 39.79
Weight: 115.0
Diet Preference: Non-Vegetarian
Nutritionist Name: suruchi.gupta@healthifyme.com

05:30 AM

Apple Cider Vinegar(1 teaspoon) Soaked and peeled almonds(8 piece) Walnut(2 piece (Half of
one))

07:30 AM

Apple(1 small (2-3/4" dia))

09:00 AM

Whey Protein(1 scoop)

10:00 AM

Upma with Peanuts(0.5 bowl) Boiled Egg(2 egg)

or

Pongal(1 bowl) Boiled Egg(2 egg)

or

Vegetable Sprouts Broken Wheat Upma(1 bowl) Boiled Egg(2 egg)

or

Idli(2 piece) Mixed Sambar(1 katori) Boiled Egg(2 egg)

or
Dosa (Plain) (1 piece) Mixed Sambar(1 katori) Boiled Egg(2 egg)
or
Poha with Peanuts(0.75 bowl) Boiled Egg(2 egg)
or
Brown Bread Toast(3 slice) Egg Omelette with Onion(2 omelette(1 egg))

11:00 AM

Apple(1 small (2-3/4" dia))

or

Papaya(1.5 cup 1" pieces)

or
Orange(1 fruit (2-5/8" dia))
or
Pomegranate(0.5 cup)
or
Green Grapes(100 grams)
or
Guava(1 fruit, with refuse)
11:30 AM

Black Coffee(1 cup)

12:45 AM

Pesarattu(2 dosa) Mixed Dal(1 katori) Curd(1 katori) Sprouts Salad(1 katori)
or
Chappati(2 roti/chapati) Curd, Low Fat(150 grams) Tomato Lemon Salad(1 katori) egg tomato
curry(1.5 katori)
or
Chapati(2 piece) Methi Chicken Curry(75 grams) Curd(1 katori) Beetroot Sabzi(1 katori)
or
Steamed Brown Rice(1.5 katori) Palak Chana Dal(1 katori) Curd(1 katori) Beetroot Salad(1
katori)
or
Chappati(2 roti/chapati) Soya Chunks Curry(1 katori) Curd(1 katori) Beetroot Tomato Salad(1
katori)
or
steamed brown rice(1.5 katori) Beans and Pumpkin Sambar(1.5 katori) Curd(1 katori) Cucumber
Tomato Salad(1 katori)
or
Steamed Brown Rice(1.5 katori) Curd(1 katori) Tomato Onion Cucumber Salad(1 katori) Rajma
Curry(1.5 katori)

04:00 PM

Ragi Biscuit(3 biscuit)

or
Oats Biscuit(2 piece)
or

Roasted Channa(3 tablespoon)

or
Boiled Mixed Sprouts Chaat(1.5 katori)
or

Steamed Corn(1.5 katori)

or
Mixed Nuts(20 grams)
or

Mixed Seeds(2 tablespoon)

04:30 PM

Black Coffee(1 teacup)

09:00 PM

Onion Capsicum Tomato Uttapam(1 piece) Peanut Tomato Chutney(1 tablespoon) Vegetable
Curry(1 katori)
or
Multigrain Roti(2 roti/chapati) Cooked Green Gram Dal(1 katori) Sprouts Salad(1 katori)
or

Multigrain Roti(2 roti/chapati) Paneer Capsicum(1 katori) Cucumber Tomato Salad(1 katori)
or
Dosa(2 small(1/4 cup batter)) Chicken Curry(100 grams)
or

Multigrain Roti(2 roti/chapati) Tomato Onion Cucumber Salad(1 katori) Chicken Drumstick Curry(1
katori)
or

Steamed Brown Rice(1.5 katori) Fish Curry(100 grams) Vegetable Salad with Chickpeas(1 katori)
or
Steamed Brown Rice(1.5 katori) thotakura pappu(1 katori) Tomato Onion Salad(1 katori)

NOTES

Hi Jaya!

Please find attached the prepared diet plan for you.

Kindly go through it and start following it from tomorrow. For convenience, you can take a print out of this d
iet plan and stick in your room to follow. The diet plan has multiple meals so that your metabolism will incr
ease and gets better. The diet chart has 8 major meals: Pre-workout, Post-workout, Breakfast, Lunch, Even
ing snacks and Dinner. Each meal has ample options so I hope you enjoy the plan. It is important that you c
onsume all the meals and in quantities given to you. The diet comprises of Proteins, Carbohydrates, Fats a
nd Fiber. Each nutrient is considered in the diet plan so that you don't miss on any important nutrient.
There is one another important nutrient which is water. So please ensure that you drink 10 glasses of wate
r each day. In the entire day, please use only 5 teaspoons of oil for the cooking purpose. try boiling ingredie
nts first before cooking where you feel more oil is required. So lets start the journey on a healthy note.

GUIDELINES:
* Include low fat dairy products, and whole pulses in your diet.
* Include whole grains such as broken wheat. brown rice, oats to increase the fiber content.
* Consume plenty of fruits and vegetables on daily basis.
* Try to incorporate good fats in your diet by consuming certain seeds and nuts like walnuts, almonds, flax
seeds, chia seeds etc.
* Use blend of oils for cooking: rice bran oil for cooking, soybean oil, sunflower oil (consume only 3-4 tsp/da
y)
* Try to replace coffee with green tea.
* Avoid alcohol/alcoholic beverages.

Don'ts:
* Do not skip any meal.
* Avoid refined flour and sugar in your diet.
* Avoid deep fried foods like samosa, bhaji, bonda, vada pav etc.
* Avoid adding salt to rice, chapatis, salads and curds.

Special guidelines for thyroid:

Regular exercise suggested as it stimulates thyroid function and increase metabolism. Aerobic activity is s
uggested.

Avoid goitrogens in raw form. These are deactivated by cooking or soaking. Goitrogens include broccoli, ca
bbage, cauliflower, spinach, mustard greens, kale, peaches, pears, radishes and turnips. If severe sympto
ms or very high TSH, these can be omitted completely.
Avoid refined sugars and processed foods, white flour and bakery items.

Add zinc and Selenium rich foods which are needed for conversion of T4 to T3 hormone. Zinc rich foods in
clude shellfish, pulses, nuts and seeds, eggs, dairy, whole grains.

Selenium rich foods include seafood, chicken, mushrooms, sunflower seeds, some beans and nuts esp Bra
zilnut.

Please feel free to reach out to me in case of any questions or queries.

Regards,
Suruchi (Nutritionist)
Healthifyme

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