FITTER AND HEALTHIER YOU

Name: Aarya
Week 11
Weight:
Date: 15th February – 20th February
Nutrition Plan 21
EARLY MORNING Curry leaves water (15-20 leaves, lukewarm)
(7:15 AM) 5 soaked almonds + 1 soaked walnut
(7:30 AM) Tea/coffee (optional) (Low fat milk)
BREAKFAST (ON 13th and 16th) 2 slice vegetable sandwich
(9:00 -9:30 AM) (2 slice brown bread +veggies+ green chutney base)
(ON 14th and 17th) 1-2 moong dal vegetable chilla
(ON 15th and 18th) 1-2 bottle gourd/cucumber stuffed
dosa/uttapam
+ 1 glass thin buttermilk (low fat curd) + green chutney
MID MORNING Lemonade + 1 fruit/
(11:00 AM) Tender coconut water thrice a week
LUNCH (ON 13th and 16th) 1 bowl veggies + 1-2 wheat
(1:00 – 1:30 PM) chapati/wheat dosa
(ON 14th and 17th) 1 small plate vegetable moong dal
khichadi (50 % dal + 50% rice) (thin consistency)
(ON 15th and 18th) 1 bowl gourd veggies + 1 small plate
steamed rice
+ Salad
EVENING SNACK Curry leaves water (lukewarm) (4:00 PM)
(4:30-5:00 PM) 1 bowl roasted puffed rice/lotus seeds/
1 allowed fruit
Tea/coffee (optional)
DINNER (ON 13th and 16th) 2 slice vegetable sandwich
(7:00 PM) (2 slice brown bread +veggies+ green chutney base)
(ON 14th and 17th) 1-2 moong dal vegetable chilla
(ON 15th and 18th) 1-2 bottle gourd/cucumber stuffed
dosa/uttapam
+ salad
POST DINNER 1 small bowl Papaya (100g approx.)
(9:00 –9:30 PM) + Warm water