FITTER AND HEALTHIER YOU

FHY 4 WEEKS WOMEN FITNEES CHALLENGE

WEEK 3
Date: 21st May – 27th May
Nutrition Plan 3
EARLY MORNING Fennel Seeds water (lukewarm)(6:00 AM)

(6:30 AM) 5 soaked almonds + 2 soaked walnuts

(7:00 AM) Tea/coffee (optional) (Low fat milk)

BREAKFAST 1 small plate steamed green moong sprouts (1 bowl steamed moong sprouts +
veggies/1 bowl pomegranate + lemon)/
(8:00 -9:00 AM)
Paneer/Avocado/Egg + veggies sandwich (2 whole wheat bread/brown bread +

low fat paneer (50 g)/1 small avocado spread/1 whole egg + veggies)/

2-3 rava idlis +1 bowl sauteed veggies/

+ green chutney + 1 glass thin buttermilk (add pink/black salt, cumin seeds
powder)

MID MORNING Aam Panna (1 bowl cooked raw mango + 2 tsp jaggery powder grind both, add
water, cumin seed powder and crushed mint leaves)/Coconut Water
(11:00–11:30 AM)

LUNCH 1 bowl fish curry (2 small pieces, less coconut)/yellow moong dal/rajma curry/

(1:30 – 2:00 PM) green leafy veggie curry/cucumber raita

+ 1-2 small whole wheat chapati/jowar dosa/jowar chapati/1 small plate steamed
rice

+ 1 glass thin buttermilk (curry leaves, cumin seed powder)

+ 1 small plate salad (cucumber, onion, tomato, beetroot, carrot, bell pepper,
lettuce)

EVENING SNACK Green tea (4:00 PM)

(4:30-5:00 PM) 1 allowed fruit

(5:30 PM) Tea/Coffee (optional) + 2-3 marie biscuits/1 bowl roasted puffed rice

DINNER 1 bowl veggies + 1 whole wheat chapati/1 small jowar dosa/chapati

(7:00 – 7:30 PM) lettuce/cabbage paneer veg wrap (1 lettuce/cabbage big leaf, for filling low fat
paneer (100 g) + bell peppers + 2 tsp hung curd + herbs + pink salt)

green chutney (small quantity)

Apple Oats shake (1 whole apple + 2-3 tbsp roasted oats + 1 cup low fat curd/low
fat milk + 2 tsp soaked chia seeds) (thrice a week)

POST DINNER Chamomile/green Tea

(9:00 –9:30 PM) 1 small cup low fat milk (150 ml, only for breastfeeding mother)