NUTRITION PLAN

Meal Ideas & Special

Meal Name Meal Composition Notes

500 ml of warm water with a

cinnamon stick and 3-4 drops of
lemon
+ Have each of these at
Wake Up 1 tbsp of Methi seeds, soaked a gap of 15 minutes.
4:45 am overnight
+
6 Almonds, soaked overnight
+
2 Walnuts halves, soaked overnight

After Yoga 1 glass of water with lemon

Smoothie:
½ scoop of Whey Protein
+
Breakfast 1 tbsp Flaxseeds
8:30 - 9:00 am +
1 Fruit (½ cup of Berry, blueberries, pomegranate, cherries,
blackberries)
+
1 tbsp Sesame Seeds OR Sunflower Seeds
 1/2 cup Rice OR Qunioa OR 1 small Jowar or Bajra Roti or
Lunch Ragi Roti
12:30 pm +
1 cup of Dal
This includes all types of dals, sprouted beans, whole pulses
like chickpeas, rajma, punjabi wadi, etc.
+
1.5 cup of cooked Vegetables
Twice a week Karela, Twice a week Ladyfinger and twice a
week Mixed Green Saag
+
Green Chutney OR Pickle

Evening 1 cup of Tea

3:30 - 4:00 pm +
5-6 Pistachois OR 2-3 Pickled Olives, if they are small have
5-6 OR 5-6 Almonds OR Avocado

1/2 cup Rice OR Qunioa OR 1 small Jowar or Bajra Roti or

Ragi Roti
Dinner +
5:00 pm 1 cup of Dal
This includes all types of dals, sprouted beans, whole pulses
like chickpeas, rajma, punjabi wadi, etc.
+
1.5 cup of cooked Vegetables
Twice a week Karela, Twice a week Ladyfinger and twice a
week Mixed Green Saag
+
Green Chutney OR Pickle

Post -Dinner
(If you are 1 bowl of Salad OR Vegetable Soup
hungry)