Samriddhi Bagel - Plan 2

TIME ACTIVITY
8:00 AM on rising/ brushing at night
8 15 am Nutrova Omega 3
8 30- 9 am 30 mins
9 15 am soaked overnight
10 30 am 1 tsp A2 or home made ghee
1:00 PM 1/2 mustard or til oil

1/2 tsp ghee
2:00 PM
5:00 PM
7 30- 8 pm 1 tsp A2 ghee
9:00 PM Before Bed
9 30 pm
Fluids for the Day:-

2 litres normal water (Matka)
1.5 litre warm ginger, pudina water
While eating out:
1 Dosa + bhaji of Pav bhaji
1 cheese dosa
1 full Paneer tikaa (that’s the dinner/ lunch)
MONDAY TIME
1 Glass warm water + 2 pinches dalchini powder 8:00 AM
2 Oranges or 2-3 Bor 8 15 am
WALKING/ CYCLING 8 30- 9 am

2 walnuts , 2 cashew, 5 mamro almonds 9 15 am
1 Oats Chilla (Big Size) 10 30 am

4 tsp pudina dhaniya chutney
1 medium Jowar Roti, 1 cup tiroi chana dal sabzi, 1 1/2 cup black or orange masoor dal ( 1:00 PM
1 cucumber, 1 raw onion
1 cup chaas (no salt, add roasted ajwain and jeera powder, dried pudina) 2:00 PM
1 cup roasted chana + singdana or Makhana (roasted in ghee, black salt, pepper) 5:00 PM
1 Pomegranate or 3 slices watermelon or muskmelon
Masoor Pulav- 2 cups 7 30- 8 pm

1.5 cups chopped capsicum, spring onion, lettuce.
1 Glass warm water + 1/4th tsp elaichi powder 9:00 PM
Deep Breathing10 mins, Anulom Vilom 5 mins 9 30 pm

1.5 litre warm ginger, pudina wate
While eating out:
1 cheese dosa
1 full Paneer tikaa (that’s the dinn
ACTIVITY
on rising/ brushing at night
Nutrova Omega 3
30 mins
soaked overnight
1 tsp A2 or home made ghee
1/2 mustard or til oil

1/2 tsp ghee
1 tsp A2 ghee
Before Bed
uids for the Day:-

itres normal water (Matka)
5 litre warm ginger, pudina water
hile eating out:
Dosa + bhaji of Pav bhaji
heese dosa
ull Paneer tikaa (that’s the dinner/ lunch)
TUESDAY
1 Glass warm water + 2 pinches dalchini powder
2 Oranges or 2-3 Bor
WALKING/ CYCLING
2 walnuts , 2 cashew, 5 mamro almonds
1 bowl sprouted and steamed moong chaat (Recipe)
1 medium Jowar Roti, 1 cup spring onion peas carrot sabzi, 1 1/2 cup Yellow chilka moongdal (thic
1 cucumber, 1 raw onion and tomato
1 cup chaas (no salt, add roasted ajwain and jeera powder, dried pudina)
1 cup roasted chana + singdana or Makhana (roasted in ghee, black salt, pepper)
1 Pomegranate or 3 slices watermelon/ muskmelon
1 Bowl Broccoli Pulav

1 cup mix kachumbar salad
1 Glass warm water + 1/4th tsp elaichi powder
Deep Breathing10 mins, Anulom Vilom 5 mins

TIME ACTIVITY
8:00 AM on rising/ brushing at night
8 15 am Nutrova Omega 3
8 30- 9 am 30 mins
9 15 am soaked overnight
10 30 am 1 tsp Homemade ghee
1:00 PM 1/2 mustard or til oil

1/2 tsp ghee
2:00 PM
5:00 PM
7 30- 8 pm 1 tsp til oil
9:00 PM Before Bed
9 30 pm

While eating out:
1 cheese dosa
WEDNESDAY TIME

Mixed Dal Dosa- 2 medium 10 30 am

Tomato chutney
2 phulkas, 1 cup baingan bharta sabzi, 1 1/2 cup orange masoor dal (thick) 1:00 PM
1 tomato, 1 carrot
1 Bowl Ragda Pattice- 3 small pattice and lots of ragda 7 30- 8 pm

1 onion, 1 tomato raw

2 litres normal water (Ma
1.5 litre warm ginger, pud
While eating out:
1 Dosa + bhaji of Pav bhaj
1 cheese dosa
1 full Paneer tikaa (that’s
ACTIVITY
Nutrova Omega 3
30 mins
soaked overnight

1/2 tsp ghee
1 tsp ghee
Before Bed
uids for the Day:-

itres normal water (Matka)
5 litre warm ginger, pudina water
hile eating out:
Dosa + bhaji of Pav bhaji
heese dosa
ull Paneer tikaa (that’s the dinner/ lunch)
THURSDAY TIME

4 to 5 pcs Dhokla 10 30 am
5 to 6 tsp pudina dhaniya chutney
Rajma Curry- 2 cups, rice- 1 cup, 1 cucumber + 1 carrot as salad 1:00 PM

2 cups chopped cpasicum, onion, cucumber
Paneer Frankie- 1 big 7 30- 8 pm

1 cup extra filling to be had along

While eating out:
1 cheese dosa
1 full Paneer tikaa (that’s the dinne
ACTIVITY
Nutrova Omega 3
30 mins
soaked overnight

1/2 tsp ghee
1 tsp Ghee
Before Bed
for the Day:-

normal water (Matka)
e warm ginger, pudina water
+ bhaji of Pav bhaji
aneer tikaa (that’s the dinner/ lunch)

FRIDAY TIME

2 Idli + 2 tsp coconut chutney 10 30 am
2 phulkas, 1 cup black chana or chole curry 1:00 PM

2 cups chopped tomato, onion, capsicum
Moongdal Chilla- 1 big 7 30- 8 pm

Bhaji of Pav Bhai- 2 cups

While eating out:
1 cheese dosa
1 full Paneer tikaa (that’s the dinner/ lunc
ACTIVITY
Nutrova Omega 3
30 mins
soaked overnight

1/2 tsp ghee
1 tsp A2 ghee
Before Bed
s for the Day:-

es normal water (Matka)
tre warm ginger, pudina water
e eating out:
sa + bhaji of Pav bhaji
Paneer tikaa (that’s the dinner/ lunch)

SATURDAY TIME

1 big onion, capsicum uttapam + 4 tsp dhania pudina chutney 10 30 am
1 medium Jowar Roti, , 1 cup tendli sabzi, 1 1/2 cup orange masoor dal (thick) 1:00 PM
1 cucumber, 1 onion
1 cup roasted chana + singdana or Makhana (roasted in ghee, black salt, peppe 5:00 PM
Dal Khichdi- 1 bowl (check recipe) 7 30- 8 pm

1 carrot, 1 cucumber, 1 tomato

While eating out:
1 cheese dosa
1 full Paneer tikaa (that’s the dinner/ lunch
ACTIVITY
Nutrova Omega 3
30 mins
soaked overnight
1 tsp A2 or home made ghe

1/2 tsp ghee
7 30- 8 pm
Before Bed

While eating out:
1 cheese dosa
SUNDAY
1 Glass warm water + 2 pinches dalchini powder
2 Oranges or 2-3 Bor
WALKING/ CYCLING
2 walnuts , 2 cashew, 5 mamro almonds
1 Sandwich (cucumber, tomato, 1 slice cheese, green chutney)
1 medium Jowar Roti, , 1 cup cauliflower peas sabzi, 1 1/2 cup orange masoor dal (thick)
1 carrot, 1 onion, 1 tomato
1 cup chaas (no salt, add roasted ajwain and jeera powder, dried pudina)
1 cup roasted chana + singdana or Makhana (roasted in ghee, black salt, pepper)
Dahi Chat- 1 bowl

1 carrot
1 Glass warm water + 1/4th tsp elaichi powder
Deep Breathing10 mins, Anulom Vilom 5 mins
he dinner/ lunch)
Name Manju Madan
Age 13.5yrs
2/21/2020 3/20/2020
Weight 100.6kg 98Kg
Tests
se Vit b12
se vit d3
cbc
TGs
HBA1C
FreeT3
FreeT4
FreeTSH
BP
T. Chol
ESR
LDL
Hb
Se Ferritin
Eiosinophil
HDL
BUN
R/H
Soak all the dals for minimum 2 hours to overnight. Rice needs to be soaked fo
Add desi cow ghee from top to cooked phulkas and rice
Add lemon juice from top to prepared meals lile dal, sabzi.
Chew food extremely well. No TV, gadget, mobile while eating. All meals should
Add Ginger, ajwain, hing, whole garam masalas to all dals, sabzis.
· Recommended Oils: Coconut oil, Sesame (til) oil, Groundnut oil, Mustard (sarson) oil, Olive oil. D
· While buying oils prefer cold pressed, kachi ghani or filtered oils instead of refined oils.
· Do not reuse oil that is used for frying as it causes cancer.
· In Ghee preferably use homemade cow ghee else use homemade buffalo ghee.
· Do not use aluminium cookwares. Change non stick pans at least once every 6 months.
· Prefer steaming vegetables over boiling in water or sautéing in oil in order to retain maximum n
· Prefer glass and steel utensils for storing dry/cooked food over plastic and melamine container
· Restrict microwave usage as far as possible.
· No Salt in atta, salt, salad, fruit.
· Milk – Desi cow milk or defatted twice buffalo,
· Sleep – Minimum 8 hrs
· Dips- Hung curd, hummus, olive oil, vinegar and salt pepper only.
Cook one meal in earthen pot or soak nuts in it or store water in it.
Drink water sip by sip strictly in seated position.
While Eating sit in cross legged position on chair or on floor.
Use block hing or tripple the quantity of powdered hing.
Always wash veggies and then cut them.
No water for 1 hr post main meals. 15mins before is allowed.
Things to Buy
Jowar atta
Kodo Millet or Mixed Millet - 24 Mantra or amazon.in
Green tea
Cinnamon Powder (Rolled)
Makhana (plain)
Boiled White Rice
Roasted Chilka Chana
Kachi Ghani Til oil-amazon

Desi Gir Cow Ghee(Amazon.in)
All fruits and veggies as per plan
Nutrova Omega 3- Order on watsapp 9820471974
MEASURES
1 cup= 175ml, 1 bowl= 300 ml, 1 glass= 175ml
eeds to be soaked for 1 hour atleast. Pulses like black chana, rajma, chole need to be
ting. All meals should take 25 minutes to finish. Preferably sit in cross legged position
tard (sarson) oil, Olive oil. Do not consume one kind of oil for long, rotate their usage.
stead of refined oils.
falo ghee.
e every 6 months.
order to retain maximum nutritional value.
stic and melamine containers.
chole need to be soaked for minumum 10 hours.
s legged position while eating. 1 fruit should take 15 minutes to eat.

Mix veg Soup
Beet- 1 no.
Onion- 1 cup
pumpkin- 1/2 cup
Moong dal - 2 small tsp soaked
Olive oil- 1 tsp
salt, organo, pepper to taste
Method
Pressure cook all veggies. Add seasoning from top and serve hot.
Tomato Soup
Tomatoes- 2
Beet- 1
Dudhi- 1 cup
French Beans- 1/2 cup
Gralic- 2
Onion- 1
Salt, roasted jeera powder, black salt, pepper to taste
Method:
Pressure cook all veggies. Add seasoning from top and serve hot.
Paneer Palak Paratha

Home made cow paneer 100g
Chopped Palak 100g
ginger garlic paste 1 tsp
green chillies 1 chopped
corriander 3 tsp chopped
pepper powder 1/2 tsp
chat masala 2 pinches
Hing 2 pinches
black salt 1/4th tsp
Special Atta 30 g
Oil 1/2 tsp
desi ghee 1/2 tsp
Method
Heat oil. Add hing and ginger, garlic, chillies along with palak
Add salt and other seasonings and saute for 3-4 minutes till palak water dries up. Add paneer and cool
Make parathas on non stick and smear with ghee before serving
Green Chilka moongdal chilla

green chilka moongdal soaked for 2 hours 1/2 cup
chopped onion 1
chopped capsicum 1
ginger 1 inch
curry leaves 15-20 leaves
green chillies 2
black salt, turmeric, red chilly, jeera powder to taste
ajwain whole 2 pinches
extra virgin olive oil 1 tsp
Method
Grind moongdal, curry leaves, ginger and spices except ajwain in a mixer grinder adding very little water. Add veggies and
On a non stick make chillas and lastly spray olive oil on topand eat with mint chutney.
Sprout Moong/Moth Chaat

Sprouts- 1 small cup
Chopped Onion- 1
Chopped Capsicum- 1/2
Grated Carrot- 1
Chat Masala- 2 pinches
Haldi-2 pinches
Black salt- 2 pinches
Chopped corriander- 2 tsp
Olive oil- 1 tsp
Ginger Green chilly paste- 1/4th tsp
Hing Powder- 2 pinches
Method
Heat Oil. Add all the spices and saute veggies for 1 minute.
Add sprouts, 2 tbsp water and take 1 whistle in pressure cooker. Let the steam settle on own
Open cooker. Squeeze lemon juice from top and serve hot
Idli Batter
White Boiled Rice- 2 cup (don’t discard water)
Kodo or Mixed Millet - 1 cup (discard water)
White Whole Urad Dal - 1 cup (discard water)
Methi seeds- 2 tsp
Salt- 1/4th tsp
Soak for 4 hours,grind and ferment for 8 hours.
Nachni Chilla
nachni atta- 3 tsp
besan - 2 tsp
curd- 3 tsp
palak- 1/2 cup chopped
onion- 3 tsp chopped
ginger, garlic, chillies, jeera powder, pepper powder- to taste
Method
soak all attas with curd for 15 minutes, mix all ingredients and make chillas on non stick tava with 1 tsp olive oil
serve with green chutney
Millet khichdi
kodo millet or mixed millet soaked for 2 hrs 1/4 cup
Green chilka moongdal soaked for 2 hrs 1 cup
Beans chopped 1/4th cup
Pumpkin 1 cup diced
Ghee 1 tsp
Jeera 1 tsp
Hing Powder 1/2 tsp
Ginger and garlic paste 2 tsp
Green chilly chopped 1
Curry leaves chopped 2 tsp
Lemon Juice 1 tsp
Sea salt or jaada namak 1/4th tsp
Method
Heat ghee in pressure cooker. Put jeera, hing powder and ginger, garlic, chillies and curry leaves.
Add all veggies and rest of ingredients except lemon and take 4 to 5 whistles of pressure cooker and simmer for 10 minute
Add lemon juice and serve hot with curd/raita.
Rajma Masoor curry

Rahma- 1 cup soaked overnight
Black masoor- 1/2 cup soaked overnight
3 tomatoes, 3 cloves garlic, ginger, green chillies-2, curry leaves- 7 to8- Pureed together.
Chopped onion -1 big
garam masala, turmeric, dhania, jeera, black salt, hing- to taste
kasoori methi- 1/4th tsp (optional)
ghee- 1 tsp
whole cumin and red chillies- for tadka
Whisked curd- 1 small cup
Method
Boil rajma and masoor with 1 chopped onion in a pressure cooker.
Once cooked, in the same cooker after opening the whistle add the pureed mixture.
Cook for 10 to 15 mins on low flame. Then add all the dry masalas and cook for another 7 - 8 mins.
Lastly add curd and give tadka with ghee, cumin and whole red chillies. At this stage add 1 tsp red chilly powder.
Garnish with chopped corriander and lemon juice and serve hot.
Kadhi
Curd- 1 cup
Besan- 2 tsp
Water- 2 cups
Haldi, salt to taste
Whole Spices like clove, pepper, bay leaf, jeera, hing, ginger, green chillies, curry leaves
A2 Ghee- 1 tsp
Method
Churn besan, curd and water with haldi and salt till a smooth consisitency forms.
In a steel vessel keep stirring it for 15minutes continuosly.
Add all spices and keep stirring occasionally.
Heat ghee and make tadka of mustard, jeera, hing, curry leaves and stir for another 10minutes.
Kadhi should be cooked on simmer for minimum 40minutes.
Brown Rice khichdi

Brown Rice soaked for 2 hrs 1/4 cup
Green chilka moongdal soaked for 2 hrs 1 cup
Pumpkin 1 cup diced
Ghee 1 tsp
Jeera 1 tsp
Hing Powder 1/2 tsp
Lemon Juice 1 tsp
Method
Heat ghee in pressure cooker. Put jeera, hing powder and ginger, garlic, chillies and curry leaves.
Add all veggies and rest of ingredients except lemon and take 4 to 5 whistles of pressure cooker and simmer for 10 minute
Broccoli Pulav
Brown Rice soaked for 2 hrs 1/4 cup
Low fat paneer 100g
Broccoli 1 cup diced
carrot, cauliflower 1 cup diced
Ghee 1 tsp
Jeera, garam masala 1 tsp
Hing Powder 1/2 tsp
Lemon Juice 1 tsp
Method
Heat ghee in pan. Put jeera, hing powder and ginger, garlic, chillies and curry leaves.
Add all veggies and rest of ingredients except lemon and cook well.
Oats Chilla
Oats- 3tsp
Besan- 3 tsp
Curd- 1/2 cup
Chopped palak- 1 cup
Salt, pepper- to taste
Green chilly and ginger paste- to taste
Chopped onion-1/2
Olive oil- 1 tsp
Method
Soak oats and besan in curd for 30 minutes and keep aside. Don’t add water.
Add rest of the ingredients and add more curd if required but keep the batter very thick.
On a non stick pan put half the mixture and spread with hands.
Roast with 1/2 tsp olive oil nicely on both the sides and press with a laddle.
Serve hot with chutney.
Dahi Chaat
Boiled moong- 1 cup
Boiled potato- 1 cut in medium sizes
1 onion chopped
1 tomato chopped
Grated beetroot- 2 tsp for garnishing
Pomegranate- 2 tsp for garnishing
1 Khakra- crushed for garnishing
Meetha and green chutney- to taste
Sev- 1 tsp for garnishing
Thick curd whisked- 1 cup
Method
Assort all the items in a bowl and serve immediately with chopped corriander.
Tikki For Ragda Pattice For Ragda

Soya granules soaked in warm water for 10 mins- 1/2 cup Soak yellow vatana for 18hrs
Paneer Grated- 1/2 cup, 1 boiled sweetpotato, 1 boiled potato Boil it with salt, hing, gingre, haldi.
Chopped carrot, beans- 1/2 cup steamed Mix it with tikki. More Ragda and less tikki.
Roasted Besan- 3 tsp (for binding) Add both chutnies, raw tomato, onion, kairi
Ginger, green chilly, garlic paste - to taste and squeeze loads of lemon.
Chaat masala- to be sprinkled on top
Chopped corriander- 1/2 cup
haldi- 2 pinc
jeera and dhania powder- to taste
amchur- 2 pinches
Method
Mix in all ingredients and make tikkis with 1/2 tsp til/groundnut oil for each tikki. Add more roasted besan if tikki very sogg
Sprinkle chaat masala and serve with mint chutney.
Whole Masoor pulav

Whole black masoor soaked for 6 hours 1 cup
Brown rice soaked for 2 hours 1/2 cup
onions chopped 1
capsicum chopped 1
tomato chopped 2
carrot diced 1
ginger garlic paste 1 tsp
garam masala 1/2 tsp
red chilly powder 1/2 tsp
jeera dhania powder 1/2 tsp
black salt 1/4 tsp
chopped corriander leaves 4 tsp
Cold pressed oil 1 tsp
Method
In a Pressure cooker heat oil, add jeera, hing powder and onions and other veggies except tomato and saute for 2 minutes
Add tomato and let it get cooked for 5 minutes.
Add rest of the ingredients except corriander and add 1 1/2 cups of water and take 2 whistles and allow to simmer for 5 m
Let the pressure release and add corriander in the end.
Dhokla
Oats 1/2 cup
besan 1/2 cup
curd 1 cup
Rava 2 tsp
Ginger green chilly paste 1/2 tsp
Turmeric and salt- to taste
Oil 1 tsp
Method
Soak all ingredients for 4 to 6 hours.
Make a thick fluffy batter. Add eno, ginger chilly paste, turmeric, salt, hing and steam.
Give Tadka of curry leaves, ginger green chilly paste, til and hing in 1 tsp oil.
Paneer Frankie
Paneer home made- 150g
Yellow and green capsicum- 1 cup sliced
Tomato- 1 diced
onion- 1 sliced
babycorn- 2 diced
ginger garlic paste- 1 tsp
oregano and chilly flakes - to taste
Groundnut oil- 1 tsp
salt- 1 pinch
Schezwan sauce- 1/2 tsp on each roti
Method
Make 1 big Roti out of special atta and keep aside
Heat oil, add ginger garlic, onions and capsicum, babycorn. Add rest of the veggies, spices and lastly paneer
let the mixture cool a bit.
On a tava place roti, spread 1/2 tsp schezwan sauce and half the mixture and roast with 1/4th tsp oil on both sides.
serve hot.
neer and cool
very little water. Add veggies and ajwain.
tava with 1 tsp olive oil

cooker and simmer for 10 minutes and let it cool.
1 tsp red chilly powder.

cooker and simmer for 10 minutes and let it cool.
w vatana for 18hrs
h salt, hing, gingre, haldi.
h tikki. More Ragda and less tikki.
chutnies, raw tomato, onion, kairi
eze loads of lemon.
ore roasted besan if tikki very soggy.
pt tomato and saute for 2 minutes

istles and allow to simmer for 5 minutes.
s and lastly paneer
1/4th tsp oil on both sides.

Samriddhi Bagel - Plan 2

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Samriddhi Bagel - Plan 2

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TIME ACTIVITY

8:00 AM on rising/ brushing at night

10 30 am 1 tsp A2 or home made ghee

1:00 PM 1/2 mustard or til oil

7 30- 8 pm 1 tsp A2 ghee

9:00 PM Before Bed

Fluids for the Day:-

2 Oranges or 2-3 Bor 8 15 am

WALKING/ CYCLING 8 30- 9 am

1 Oats Chilla (Big Size) 10 30 am

Masoor Pulav- 2 cups 7 30- 8 pm

1 Glass warm water + 1/4th tsp elaichi powder 9:00 PM

Deep Breathing10 mins, Anulom Vilom 5 mins 9 30 pm

Fluids for the Day:-

1 tsp A2 or home made ghee

1/2 mustard or til oil

uids for the Day:-

2 Oranges or 2-3 Bor

1 bowl sprouted and steamed moong chaat (Recipe)

1 Bowl Broccoli Pulav

1 Glass warm water + 1/4th tsp elaichi powder

Deep Breathing10 mins, Anulom Vilom 5 mins

10 30 am 1 tsp Homemade ghee

1:00 PM 1/2 mustard or til oil

7 30- 8 pm 1 tsp til oil

9:00 PM Before Bed

Fluids for the Day:-

2 Oranges or 2-3 Bor 8 15 am

WALKING/ CYCLING 8 30- 9 am

Mixed Dal Dosa- 2 medium 10 30 am

1 Bowl Ragda Pattice- 3 small pattice and lots of ragda 7 30- 8 pm

1 Glass warm water + 1/4th tsp elaichi powder 9:00 PM

Deep Breathing10 mins, Anulom Vilom 5 mins 9 30 pm

Fluids for the Day:-

1 tsp A2 or home made ghee

1/2 mustard or til oil

uids for the Day:-

2 Oranges or 2-3 Bor 8 15 am

WALKING/ CYCLING 8 30- 9 am

Rajma Curry- 2 cups, rice- 1 cup, 1 cucumber + 1 carrot as salad 1:00 PM

Paneer Frankie- 1 big 7 30- 8 pm

1 Glass warm water + 1/4th tsp elaichi powder 9:00 PM

Deep Breathing10 mins, Anulom Vilom 5 mins 9 30 pm

Fluids for the Day:-

1/2 mustard or til oil

for the Day:-

+ bhaji of Pav bhaji

aneer tikaa (that’s the dinner/ lunch)

2 Oranges or 2-3 Bor 8 15 am

WALKING/ CYCLING 8 30- 9 am

2 Idli + 2 tsp coconut chutney 10 30 am

2 phulkas, 1 cup black chana or chole curry 1:00 PM

Moongdal Chilla- 1 big 7 30- 8 pm

1 Glass warm water + 1/4th tsp elaichi powder 9:00 PM

Deep Breathing10 mins, Anulom Vilom 5 mins 9 30 pm

Fluids for the Day:-

1 tsp A2 or home made ghee

1/2 mustard or til oil

s for the Day:-

Paneer tikaa (that’s the dinner/ lunch)

2 Oranges or 2-3 Bor 8 15 am

WALKING/ CYCLING 8 30- 9 am

1 big onion, capsicum uttapam + 4 tsp dhania pudina chutney 10 30 am