FITTER AND HEALTHIER YOU

FHY- 3R (Reset-Rebuild-Renew) 2.0

WEEK 1
Date: 10th April – 16th April
Nutrition Plan 1
EARLY MORNING Fennel /Cumin Seed water (Lukewarm) (6 : 00 AM)
(6:30 AM) 5 soaked almond + 1 soaked walnut
(7:00 AM) Tea/coffee (optional) (Low fat milk)
BREAKFAST 1 small plate vegetable aval upma (poha)/sago upma
(8:00 -9:00 AM) (3-4 tbsp rice flakes/sago + veggies)/
1-2 small stuffed chapathi/wheat dosa (carrot/onion/bottlegourd)
+ green chutney + 1 small cup low fat milk (150ml)
Or banana fig smoothie (1 banana + small cup low fat curd
+ 2 soaked figs)

MID MORNING (11:30– Lemonade / Buttermilk (with pink salt)/coconut water

11:30 AM) + 1 allowed fruit

LUNCH 1 small plate grilled paneer chaat (150 g paneer + sauteed veggies)/
(1:30 – 2:00 PM) 1 small plate baked/boiled potato/sweet potato chaat
(2 small potato/1 medium sweet potato + veggies + lemon)/
1 bowl gourd veggies curry/cucumber raita
+ 1-2 small whole wheat chapathi/1 small plate steamed rice
+ green chutney +1 small plate salad (cucumber, onion, tomato,
beetroot, carrot, bell pepper, lettuce)

EVENING SNACK Fennel/Cumin Seed water (lukewarm) (4:00 PM)

(4:30-5:00 PM) 1 medium bowl roasted makhana/ 1 allowed fruit
(5:30 PM) Tea/Coffee (optional)
DINNER 1 bowl veggies/ 1 bowl yellow moong dal (thin consistency)
(7:00 – 7:30 PM) + 1 whole wheat chapathi/wheat dosa
1-2 small stuffed chapathi (carrot/bottlegourd)/
2 slice whole wheat bread vegetable sandwich
+ green chutney (small quantity) + salad

POST DINNER Green Tea

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