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Age: 25
BMI: 25.62
Weight: 81.0
Diet Preference: Non-Vegetarian
Nutritionist Name: ashutosh.k@healthifyme.com
10:00 AM
Soaked and peeled almonds(4.0 almond) Jeera Water with Lemon and Ginger(1.0 glass)
11:00 AM
01:00 PM
03:00 PM
Rice Cooked(1.0 katori) Low Fat Curd(1.0 katori) Beans Sambar(1.0 katori)
or
Rice Cooked(1.0 katori) Low Fat Curd(1.0 katori) Fish Curry(1.0 katori)
or
Rice Cooked(1.0 katori) Low Fat Curd(1.0 katori) Vegetable Sambar(1.0 katori)
or
Chapati(1.0 roti/chapati) Rice Cooked(0.5 katori) Sambar(1.0 katori) Chow Chow Kootu(1.0
katori)
or
Rice Cooked(1.0 katori) Low Fat Curd(1.0 katori) Grilled Chicken(1.0 grilled chicken breast)
or
Rice Cooked(1.0 katori) Low Fat Curd(1.0 katori) Drumstick and Bottle Gourd Sambar(1.0 katori)
or
Rice Cooked(1.0 katori) Low Fat Curd(0.5 katori) Cauliflower Masala(1.0 katori) Carrot and
Ladies Finger Sambar(1.0 katori)
05:30 PM
07:50 PM
09:30 PM
10:30 PM
NOTES
NORMAL GUIDELINES.
1. No fasting and feasting
2. Do not skip the meals
3. Eat on time with right portion size.
4. Have small and frequent meals.
5. Avoid refined cereals, bakery items, canned or packed food and fried foods.
6. avoid eating outside food.
7. drink 10-12 glasses of water daily. drink at evenly spaced intervals and not all in one go.
8. finish your salad or soup first, then you have your lunch or dinner.
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.