Name: Sri

Age: 36
BMI: 30.76
Weight: 91.0
Diet Preference: Non-Vegetarian
Nutritionist Name: sahana.r@healthifyme.com

05:45 AM

Lemon in Warm Water(1 glass) Banana(1 large (8" to 8-7/8" long)) Dates(3 small date, pitted)

07:25 AM

Boiled Egg White(3 egg white)

07:30 AM

Vegetable Upma(1 bowl) Curd(1 katori)

or
Idli(2 idli) Horse Gram Sambar(1 katori) Curd(1 katori)
or
Dosa(2 small(1/4 cup batter)) Sambar(1 katori) Curd(1 katori)
or
Vegetable poha with sprouts(1.5 katori) Bengal Gram Dal Chutney(2 tablespoon) Curd(1 katori)
or
Vegetable Pulav(1 bowl) Curd(1 katori)
or
Pongal(1.5 katori) Peanut Tomato Chutney(4 tablespoon) Curd(1 katori)
or
Muesli(50 grams) Toned Milk(1 glass) Dates(2 small date, pitted)

10:00 AM

Papaya(1 cup 1" pieces) Almonds(4 almond)

or
Apple(1 small (2-3/4" dia)) Almonds(3 almond)
or
Guava(2 fruit, without refuse) Walnut(2 piece (Half of one))
or

Orange(1 fruit (2-5/8" dia)) Almonds(3 almond)

or

Pear(1 small) Almonds(3 almond)

or

Pineapple Slice(1 cup, chunks) Walnut(2 piece (Half of one))

or

Tangerine(1 medium) Walnut(2 piece (Half of one))

12:50 AM
Cucumber Beetroot Salad(1 katori)
or
Carrot Onion Salad(1 katori)
or
Cucumber Tomato Salad(1 katori)

01:00 PM

Chapatis(2 roti/chapati) Palakura Pappu(1 katori) Curd(1 katori)

or
Cooked Rice(1.5 katori) Dondakaya Pulusu(1 katori) Curd(1 katori)
or

Cooked Rice(1.5 katori) Tur Dal Sambar and Mixed Vegetables(1 katori) Curd(1 katori)
or

Chapatis(2 roti/chapati) Alasanda Pappu(1 katori) Curd(1 katori)

or

Cooked Rice(1.5 katori) Green Gram Curry(1 katori)

or
Cooked Rice(1.5 katori) Moong ki Dal(1.5 katori)
or

Soya Chunks Pulav(1 bowl) Curd(1 katori)

04:00 PM

Moong Sundal(1 katori)

or
Roasted Peanuts(7 peanut) Boiled Corn(1 katori)
or

Roasted Kala Chana(0.5 katori)

or
Chana Usli(1 katori)
or

Paneer Corn Salad(1 katori)

06:00 PM

Papaya(1.5 cup 1" pieces) Almonds(4 almond)

or

Apple(1 small (2-3/4" dia)) Almonds(2 almond)

or
Guava(2 fruit, without refuse) Walnut(2 piece (Half of one))
or

Orange(1 fruit (2-5/8" dia)) Almonds(3 almond)

or
Pear(1 small) Almonds(3 almond)
or

Pineapple Slice(1 cup, chunks) Walnut(2 piece (Half of one))

09:25 PM

Cucumber Beetroot Salad(1 katori)

or
Cucumber Tomato Salad(1 katori)
09:30 PM

Mung Dal Khichdi(1 bowl) Grilled Chicken(0.5 grilled chicken breast)

or

Cooked Rice(1.5 katori) Chicken Tomato Curry(1 katori)

or

Cooked Rice(1.5 katori) Karam Pappu(1 katori) Curd(1 katori)

or

Cooked Rice(1.5 katori) Soya Chunks Curry(1 katori) Cow Pea Sprouts Sabji(1 katori)
or
Cooked Rice(1.5 katori) Tur Dal Sambar(1 katori) Chicken Curry(0.5 katori)
or

Cooked Rice(1.5 katori) Fish Curry(1 katori) Green Peas Sabji(1 katori)
or
Curd Rice(1.5 katori) Chicken Tikka(2 piece)

NOTES

Please follow these guidelines along with the diet plan.

1. Hydrate yourself well, drink at least a minimum of 2-3 liters of water per day.
2. Drink a glass of water 30 minutes before and 30 minutes after your meals.
3. Avoid all processed foods as they are high in fat and salt.
4. Include good sources of fat from nuts and seeds.
5. Avoid all fried foods, maida and bakery products.
6. Have small and frequent meals.
7. You can keep some nuts in the office in an air-tight container so that you can have it without fail.
8. I have given salad at 12:50 pm. Always start your lunch with a salad. You can always take it in a small bo
x and have it before lunch in your office.

QUANTITY HELP

Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml