Name: Ms. Shruthi Age : 27yr/F Height : 152 cm Weight : 98 kgs BMI: 41.

3kgs/ms

Menu

6am: Luke warm water with lemon and honey: 1 glass

8am: : Idli/Dosa /Chapathi / Wheat Dosa / Ragi Dosa/Wheat Bread/Multigrain Bread :2nos /

Kitchadi / Uppma / Pongal / Ragi Semmiya /Wheat Uppma /Oats:100g

Boiled egg white : 2

Sambar / Dhal / Vegetable curry / Paneer / Sprouted Moong:200g

Chutney:100g

10am: seasonal Fruits / Vegetable soup/ABC Juice :200ml ( Grind Amla,

Beetroot, Carrot ; add water to prepare juice) / Tender Coconut Water /

Vegetable salad / Sprouts:100g/ Flavoured Yoghurt:100g

12.30pm: Rice / Brown Rice:100g / Roti / Chapathi :2 nos

Sambhar / Dhal / Soyabean / Paneer/ Chicken/Fish/Mutton :200g

Kootu ( dhal with Vegetable )/ Leafy vegetables : 100g

Boiled Vegetable/Poriyal :100g

Boiled garlic : 10nos

4pm: Green Tea: 100ml

Boiled Sundal/ Chick peas / black Channa/cow pea /Green gram/

sweet corn/ Sprouts: 100g

6pm: Nuts( Almonds, walnuts, Pista): 10 nos/ day

8pm: SAME AS BREAKFAST

10pm: Soy Milk 200ml

Dietary Recommendations

1. Eat small and Frequent meal; Avoid large meal

2. Eat good source of calcium such as soy milk, yoghurt, cheese,almonds, sunflower
seeds, small fish varieties with soft bones,beans, dark leafy vegetables, broccoli,
blackberry,raspberry , strawberry, pineapple, banana.
3. Sunlight exposure minimum 10 minutes daily
4. Eat low fat ; Avoid single high Fat meal ,fried foods, Preserved and Canned foods.
5. Higher protein meal.
6. Avoid drinking liquids with meal; drink between meals
7. Avoid coffee, caffeine, ginger, garlic, mint,chocolate, cinnamon and onion
8. Avoid Acidic foods such as citrus fruits , tomatoes
9. Avoid spicy foods.
10.Drink plenty of water
11.Avoid carbonated beverages ; Sweets and Sugar