NUTRITION PLAN

Meal Ideas & Special

Meal Name Meal Composition Notes

250 ml of warm water with a

cinnamon stick and 3-4 drops of
lemon
+ Have each of these at
1 tsp Jamun Seed Powder mixed in a gap of 15 minutes.
250 ml water
Wake Up
+
4:45 am
1 tsp of Methi seeds, soaked
overnight
+
6 Almonds, soaked overnight
+
2 Walnuts, soaked overnight

After Yoga 1 glass of water with lemon

Protein 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
+
Handful of baby spinach/ kale/ spring mix
+
a small piece of Ginger
 10 minutes before lunch:
Lunch 1 tbsp ACV in 1 glass of water, sipped with a straw
12:30 pm
1/2 cup Rice OR Qunioa OR 1 small Jowar or Bajra Roti or
Ragi Roti
+
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

Meal Options
1. Roti Sabzi Dal, in above ratio
2. Vegetable Pulao with Chana or Punjabi Wadi
3. Besan & Jowar Flour Cheela with lots of vegetables
4. Jowar Roti with Vegetable & Wadi Sabzi
5. A bowl of Salad, Chole & 1 Roti

1 cup of Tea
Evening +
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

We will be skipping the carbohydrate element here.

Dinner 1. Missi Roti with a cooked Vegetable and some green

5:00 pm chutney or achaar
2. Moong Dal or Besan ka Cheela with some cooked
vegetable sabzi
3. Delhi style Matar ki Chaat with some simple salad
(cucumber, tomato, daikon)

Post -Dinner
(If you are 1. Cucumber with chaat masala
hungry) 2. Tea with ginger, mulethi powder and cumin seeds
3. Handful of almonds or olives
Supplements & Vitamin C
Herbs Omega 3
Vitamin D
Vitamin B12
Whey protein
Jamun Seed Powder
Mulethi Powder
Apple Cider Vinegar

Other Activities Post meal - 10-minute walk or climbing up and down the
stairs
Yoga, thrice a week
Walk, 30-35 minutes daily