REBOOT

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1
2 Print this diet plan

Read everything carefully

CHECKLIST
Drink a glass of water before meals for digestion
Quantities have changed
Atleast 2 cups of fibrous vegetables in a day
Atleast 3/4 cup of fruit a day
Atleast 1 cup of curd a day ( if vegan : whatsapp me) 5.Vegetables usually means Fibrous vegetables ( H.E.L.P K
Starchy vegetables are carbohydrates mentioned separately
All measurements are post cooking ( so 1/2 cup rice is 1/2 cup cooked rice)

3
Use standard measuring
Roti always to be thin and size of a CD
cups to measure
everything, post cooking. Don't add ghee / oil butter on roti rice etc as there is in the curries already
Eggs : max 1 yolk a day or 3 a weeks. Whites can be as mentioned

4
OPTIONAL : Take a
picture of everything you Dry Fruits must always be measured as they are very calorie dense
eat. Send us the pictures No deep fried items. Avoid boondi, papad, sev, bhujjia, mixture etc
for plate correction.

5
Drink a glass of water
before every meal
Drink 3 lts of water in a FOCUS :
day
To all meals add fibrous vegetables

6
Have fun with this diet Like Upma or poha should have lots of fibrous vegetables in it Use your own recipes, that you love, just tweak
plan. it can be done

KEEP IN MIND
1. oil should be kept to a minimum
CLARIFICATIONS :
Message us on WHATSAPP anytime
2. adding items to meals will increase We will take some time to reply but we always reply Ideally put all questions in one message
the calories. like papad, pickle etc.

3. all milk should be skimmed. Just

remove the cream after boiling.

4. this plean is designed assuming

you are walking 10,000 steps a day
and doing the 30 minutes exercise
and workouts of this plan.

RULE 1 RULE 2
NEVER CHEAT OR OVEREAT 2 MEALS IN
NEVER
A ROW
GO MORE THAN 2 DAYS WITHOUT 30 MINUTES EXERCISE
 REBOOT
Find me on : M :91990221887 | w: www.nourishwithsim.com|E: support@simrunchopra.com| instagram : @simrun.chopra
on waking 1 glass Warm water Boil total 1 tsp jeera, methi and ajwain and have Or Sim's Morning Elixir

PRE - BREAKFAST OPTIONS (PICK ONE)

( have this only if the gap between waking and breakfast is more than 2 hours. Else add with breakfas at snack time)
1 tbsp chia seeds Soak for 5 mins in a large glass of water This is the vegetarian option
2 egg whites if with breakfast, can be cooked with veggies and bread Can also be hard boiled

BREAKFAST OPTIONS (PICK ONE)

PICK ONE
3/4 cup Veg Poha + 1 cup buttermilk
Oats ( 2tbsp before cooking)
1 cup sprouts veggies mixed
1 roti + 3/4 c sabzi /burji + 3/4 c curd
Pancakes ( no honey / syrup)
Sandwich (whole wheat bread) 2 small
2 thin dosa + 1 cup sambaar / curd
2 idli + 1 cup sambaar
DETAILS REPLACEMENTS
atleast 1/2 should be *fibrous vegetables upma,daliya,oats, millets, any grain
warm oats, overnight oats, upma, chocolate oats FB Album Sim's Kitchen
Make as you like
CD sized roti no ghee /oil on roti
1 large ripe banana + 1 egg + 1 tbsp atta FB Album Sim's Kitchen
With morning eggs / veggies / mint chutney no sauce
Add 1 cup vegetable sambaar or 1 cup buttermilk chilla/besan omlette/ dal dosa/ millet
dosa/ ragi dosa
vegetable/ green chutney preferable. If peanut or coconut idli can be : rice/ millet /ragi or any
chutney then 1 tbsp only. No ghee on idli grain of choice

MID MORNING SNACK (OPTIONAL)

1 tbsp chia seeds / 2 egg whites if you did not have it as pre-breakfast. Have it here
3/4 cup tea / coffee / green tea use skim milk + water + 1/2 tsp sweetner of choice green tea with lemon and pepper
8 almonds / 10 pista / fistfull peanuts Unsalted and unflavoured
1 cup fruit / fibrous veggie sticks watermelon, papaya, pineapple, melon, guava ,1/2apple

LUNCH - 3 things on the plate

COMPULSORY
1 cup vegetables cooked in any style or raw or added in dal or curry plate must have 1 cup of vegetables
PROTEIN : PICK 1
3/4 cup curd ( skimmed / low fat) make as raita / kadhi or with jeera Curd atleast once a day
3/4 cup of lean non veg / 1 egg + 2 whites Without skin / fat. Red meat max once a week. If using mince reduce to 3/4 cup
3/4 cup of paneer / tofu / soya nuggets do not fry the paneer
3/4 cup lentils or legumes lentil = daal, legume = channa, chola, rajma, lobia water to dal ratio should be 3:1. try
CARBS : PICK 1
2 cd size roti thin roti. Avoid adding ghee or oil as it is there in curries
3/4 cup starcy vegetables like potatoes, yam, raw banana etc refer H.E.L.P Kit page 5
3/4 cup cereal / grain rice, millet, ragi, bajra, jowar, quinoa - your choice except sabudana

EVENING BEVERAGE - Optional

4 - 4:30 pm Green tea with lemon and pepper minnimum 30 mins gap between tea coffee
3/4 cup tea / coff ee use skim milk + water + 1/2 tsp sweetner of choice and SNACK

EVENING SNACK - MOST IMPORTANT around 5:30 pm

PICK ONE
1 cup chopped fruit / veg sticks
1 cup popcorn / makhana
1 cup sprouts bhel (or puffed rice)
1 cup peanut masala
1 Besan chilla / Omlette
3/4th c curd + 1/2 c pomergranate
8 almonds / 10 pista / fistfull peanuts
Do not skip this as skipping will cause you to binge later.
with 1/4 c hummus or 1 tbsp seed powder
plain, home made not from a microwave packet
1/2 cup sprouts + onion tomato cucumber for more options or variety check the
Boiled 1/4 c peanuts + onion tomato cucumber sample menu that is sent weekly
Add vegetables to both Max 1 yolk a day
home made skim curd is preferable NO FLAVOURED YOGHURT
Moved to mid morning snack

DINNER - combination of 3 things

MUST HAVE
1 cd size roti / 1/2 cup complex grains or 1/2 cup starchy vegetables ( H.E.L.P kit page 5) Replace white rice at dinner if possible
1 cup FIBROUS vegetables any style, can be raw or added into a dal / curry
PICK 1 PROTEIN
3/4 cup lean meat / seafood fish, chicken, mutton etc without skin and fat
3/4 cup of paneer / tofu / soya nuggets do not fry the paneer if eating plain then 3/4th cup
3/4 cup plain lentils / legumes (1.5 cup if with veggies) water to dal ratio should be 3:1. try
if you decide to have a mixed meal like Khichdi, Soup, Bisebele bhath, measure and have 1 cup. Then add vegetables or curd to ensure that the protein and
vegetable quantity is met. Carbs can be lower but protein and vegetables should not be lower

POST DINNER OPTIONAL (ONLY IF GAP BETWEEN DINNER AND BEDTIME EXCEEDS 3 HOURS)
100 ml milk with turmeric and pepper NOTES :
1. Measurements
1 cup kashaya (Sim's Morning elixir on FB) 1 cup hot chocolate -- sim's
All measurements
recipe on FB mentioned are post cooking ( unless mentioned otherwise)