FITTER AND HEALTHIER YOU

Name: Aarya N S
Week 10
Weight:
Date: 8th February – 13th February
Nutrition Plan 19
EARLY MORNING Coriander seeds water (lukewarm)(6: 30AM)
(6:45 AM) 5 soaked almonds + 1 soaked walnut
(7:00 AM) Tea/coffee (optional) (Low fat milk)
BREAKFAST Milk (200 ml) + Wheat flakes/ Museli(3-4 tbsp) +
(8:30 -9:30 AM) apple/banana/
or
1-2 stuffed chapati (carrot/fenugreek leaves)/
1 small plate vegetable upma (3-4 tbsp rawa/semolina
+ veggies)
+ green chutney + 1 glass thin buttermilk
MID MORNING Lemonade (1 tspn soaked chia seeds)/4-5 black raisins
(11:00–11:30 AM) soaked water (chew raisins) + 1 allowed fruit
LUNCH 1 small plate soya chunks vegetable pulao (steamed
(1:00 – 1:30 PM) rice + 5-6 soya chunks + veggies)/
1 small plate quinoa/rice vegetable pulao/
1 small plate vegetable broken wheat porridge
(3-4 tbsp broken wheat (dalia) + 2-3 tbsp moong dal
+ veggies)
+ green chutney + salad
EVENING SNACK Coriander seeds water ( lukewarm) (4:00 PM)
(4:30-5:00 PM) 1 bowl roasted lotus seeds/1 fruit
(5.30 PM) Tea/coffee (optional)
DINNER 1 bowl rawa payasam (1-2 tbsp. rawa +150 ml low fat
(7:30 – 8:00 pm) milk + cardamom powder +small piece jaggery)/
1 bowl rice ada payasam (1-2 tbsp. rice ada +150 ml
low fat milk + cardamom powder + 1 black date)
Fruit salad (1 apple + 2 cucumber + half pomegranate
seeds )
(no sugar in Payasam)
POST DINNER 1 small bowl Papaya (100g approx.)
(9:00 –9:30 PM) Turmeric water (raw turmeric + 2 peppercorn crushed
boil in water)