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  • Special Diet Schedule For Weight Loss

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    Sukhwant Singh
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    The document provides a diet and exercise schedule for the week. The diet schedule details 5 meals per day and their calorie content, totaling 1280 calories. The exercise schedule lists activities like brisk walking and strolling of 20 minutes each, done in the morning and evening. The meal plan details 5 meals with snacks and their ingredients for each day of the week. The activity plan lists 30-45 minutes of walking or strolling for morning and evening sessions daily.

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    Special Diet Schedule for weight loss

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    The document provides a diet and exercise schedule for the week. The diet schedule details 5 meals per day and their calorie content, totaling 1280 calories. The exercise schedule lists activities like brisk walking and strolling of 20 minutes each, done in the morning and evening. The meal plan details 5 meals with snacks and their ingredients for each day of the week. The activity plan lists 30-45 minutes of walking or strolling for morning and evening sessions daily.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views5 pages

    Special Diet Schedule For Weight Loss

    Uploaded by

    Sukhwant Singh
    The document provides a diet and exercise schedule for the week. The diet schedule details 5 meals per day and their calorie content, totaling 1280 calories. The exercise schedule lists activities like brisk walking and strolling of 20 minutes each, done in the morning and evening. The meal plan details 5 meals with snacks and their ingredients for each day of the week. The activity plan lists 30-45 minutes of walking or strolling for morning and evening sessions daily.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Diet Schedule:

    Time Meal Calories


    6:30 am Breakfast: 2 Rotis, 1 bowl of mixed vegetables, 1 cup of tea without sugar 300
    9:30 am Snack: 1 Apple 80
    12:30 pm Lunch: 1 cup of brown rice, 1 cup of dal, 1 cup of mixed vegetables, 1 small bowl of curd 500
    4:00 pm Snack: 1 cup of green tea, 2 digestive biscuits 100
    7:00 pm Dinner: 2 Rotis, 1 cup of vegetable curry, 1 small bowl of salad 300
    Total - 1280

    Exercise Schedule

    Time Exercise

    6:00 am 20 minutes of brisk walking

    6:30 pm 20 minutes of strolling

    9:00 pm 20 minutes of walking


    Day Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
    1 bowl oatmeal + 1 1 small bowl mixed fruit 2 rotis + 1 bowl dal + 1 small bowl 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Mon
    banana salad sabzi sprouts soup
    1 small bowl vegetable 2 rotis + 1 small bowl dal + 1 small 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Tue 2 small besan chilla
    raita bowl sabzi roasted chana soup
    2 idlis + 1 small bowl 1 small bowl mixed fruit 2 rotis + 1 small bowl dal + 1 small 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Wed
    sambar salad bowl sabzi sprouts soup
    1 small bowl vegetable 2 rotis + 1 small bowl dal + 1 small 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Thu 2 small paneer parathas
    raita bowl sabzi roasted chana soup
    2 small vegetable 1 small bowl mixed fruit 2 rotis + 1 small bowl dal + 1 small 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Fri
    sandwiches salad bowl sabzi sprouts soup
    1 small bowl vegetable 2 rotis + 1 small bowl dal + 1 small 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Sat 2 small moong dal chilla
    raita bowl sabzi roasted chana soup
    1 bowl porridge + 1 1 small bowl mixed fruit 2 rotis + 1 small bowl dal + 1 small 1 cup green tea + 1 small bowl 1 small bowl vegetable
    Sun
    apple salad bowl sabzi sprouts soup

    Note: 1 small bowl = approximately 100-150 g

    Day Activity Duration


    Mon Brisk walking (morning) 30 min
    Tue Strolling (afternoon) 30 min
    Wed Brisk walking (evening) 30 min
    Thu Strolling (morning) 30 min
    Fri Brisk walking (afternoon) 30 min
    Sat Strolling (evening) 30 min
    Sun Rest -
    Meal 2 (10
    Day Meal 1 (7 am) am) Meal 3 (1 pm) Meal 4 (4 pm) Meal 5 (7 pm)
    2 rotis, 1 cup sabzi, 1/2 cup dal, 1 cup low-fat 1 medium 1 cup brown rice, 1/2 cup rajma, 1/2 cup 1 small bowl of 1 small bowl of
    Monday yogurt apple cucumber salad mixed fruits vegetable soup
    1 cup oats with 1/2 cup low-fat milk and 1 small 2 rotis, 1 cup sabzi, 1/2 cup dal, 1 cup 1 small bowl of 1 small bowl of
    Tuesday mixed berries banana low-fat yogurt mixed fruits vegetable soup
    2 idlis with 1/2 cup sambar and 1 cup low-fat 1 small 1 cup brown rice, 1/2 cup chole, 1/2 cup 1 small bowl of 1 small bowl of
    Wednesday yogurt orange cucumber salad mixed fruits vegetable soup
    1 cup low-fat milk with 1/2 cup cornflakes 2 rotis, 1 cup sabzi, 1/2 cup dal, 1 cup 1 small bowl of 1 small bowl of
    Thursday and mixed berries 1 small guava low-fat yogurt mixed fruits vegetable soup
    1 cup brown rice, 1/2 cup rajma, 1/2 cup 1 small bowl of 1 small bowl of
    Friday 1 cup poha with mixed vegetables 1 small apple cucumber salad mixed fruits vegetable soup
    2 dosas with 1/2 cup coconut chutney and 1 1 small 2 rotis, 1 cup sabzi, 1/2 cup dal, 1 cup 1 small bowl of 1 small bowl of
    Saturday cup low-fat yogurt banana low-fat yogurt mixed fruits vegetable soup
    1 cup low-fat milk with 1/2 cup cornflakes 1 cup brown rice, 1/2 cup chole, 1/2 cup 1 small bowl of 1 small bowl of
    Sunday and mixed berries 1 small guava cucumber salad mixed fruits vegetable soup

    Day Morning Evening


    Monday Brisk walking for 30 minutes Strolling for 15 minutes
    Tuesday Walking for 45 minutes Strolling for 15 minutes
    Wednesday Brisk walking for 30 minutes Strolling for 15 minutes
    Thursday Walking for 45 minutes Strolling for 15 minutes
    Friday Brisk walking for 30 minutes Strolling for 15 minutes
    Saturday Walking for 45 minutes Strolling for 15 minutes
    Sunday Brisk walking for 30 minutes Strolling for 15

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