SKIN DIETS

Thanks for showing trust and believing in me.

Miduty is not any other healthcare company but a community with a goal to bring a healthier, disease free and energetic lifestyle to your doorstep.

Hyperpigmentation is a condition that causes skin to darken ,often due to more than enough level of melanin cells ,this may be due to poor lifestyle ,hormonal imbalance
sun exposure, acne, disturbed metabolism .

Well I have tried to help you out with the issue by drafting this diet plan, which is focused on skin cell rejuvenation ,skin cell replacement rate.

I hope you will find this diet plan effective.

For any health-related queries feel free to mail us at fitnessguardians@miduty.in

For support reach us at troublehunters@miduty.in

Hope to see you soon with much more energy you have now.

Till then Stay Fit, Stay Healthy.

With Love,
Palak
I strongly recommend you to take supplements for fast & better results

Lunch + Supplement

Liver Detox :Take 1 capsule after lunch

Collagen - Mix 1 scoop with around 200 ml of water

Post dinner -

Krill omega 3 :Take 1 soft gel before bedtime with water, on alternate days

Foods Not Allowed:

● Organ meat likes chicken liver, goat liver

● Added sugar
● Carbonated drinks
● Refined oils
● Alcohol
● White bread
● Brown Bread
● Puffed rice
● Poha
● Upma
● White rice
● White pasta
● White potatoes
● Melon, Banana, Dates and other sweet fruit.
● Popcorn
● Processed foods, like bakery, canned food products

● Grocery list
 ● Oats flakes
● Coconut Water
● Quinoa
● Green Tea
● Makhana
● Ghiya
● Cauliflower
● Besan
● White channa
● Rice
● Dal
● Jowar flour
● Mushroom
● Chicken
● Onion
● Mint
● Curd
● Oats flour
● Paneer
● Sorghum pellets
● Quinoa pellets
● Egg
● Apple ,Beetroot, avocado
● Poha
● Ragi flour
● Amaranth flour /amaranth flakes
● Matcha tea
● Makhane
● Peppermint tea
● Green coffee/Green tea

WEEK - 1 Breakfast Mid Meals Lunch Dinner

Day -1 Strawberries +beetroot smoothie Sunflower seeds +pumpkin Egg bhurji with oats roti/ Spinach raita with jowar kneaded roti
(add one scoop of protein shake seeds
 in it )
Oats roti with any light vegetable

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Krill omega - 1

Day -2 Besan chilla with curd /mint Aloe Vera juice lotus stem veg + Oats chapati + curd + salad Dal palak shorba
chutney (lentil and spinach soup)

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day- 3 Spinach hummus,bell peppers Baked mushroom and Pumpkin vegetable + jowar chapati + 1 cup Salmon and spinach salad /
wraps/ spinach egg omelet spinach / collard beans salad
Moong dal sprouts with sauteed salad
Saute veggies

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water Krill omega - 1

Day 4 Rajma chaat with sauteed Rose tea +roasted makhana Any daal with brown rice pulao/ Vegetable oats added veggies in it
veggies Fish curry + brown rice + beetroot salad

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water

Day- 5 Beetroot oats paratha + curd Rose tea +roasted makhana Jowar dalia with curd 2 Bowl Fish with Saute Veggies
/ Cabbage peas + ragi chapati + cucumber salad
 Krill omega - 1
Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day- 6 Cauliflower/ Onion kneaded Aloe vera juice Bajra roti with pumpkin vegetable Buckwheat upma / Potato and capsicum + oats chapati +
jowar roti + mint chutney or curd cucumber salad

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water

Day- 7 Oats +chia porridge ( add nut Rose tea +seeds mixture Oats idli with mint chutney / coconut chutney / Oats upma with veggies
mixture in it ) sambar

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water
Krill omega - 1

WEEK - 2 Breakfast Mid Meals Lunch Dinner

Day- 1 Red smoothie (add one scoop of Rose tea+roasted makhana Kadi with brown rice pulao Amaranth puffs upma with veggies and paneer
protein shake in it )

(add apple+
beetroot mint leaves) Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water
Day-2 Cauliflower veggies poha with Spinach and bean sprout salad Ragi roti stuffed with paneer pesto / any other Creamy pumpkin soup
tomato chutney sauce

(pesto - a sauce made especially of fresh basil,

garlic, oil, pine nuts)

Krill omega - 1
Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water

Day- 3 1 cup quinoa salad+orange juice Rose tea Fish curry with brown rice +beetroot salad fenugreek with pea vegetable + jowar chapati + onion salad

Oats roti with any veg +beetroot salad

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day-4 Spinach orange smoothie (add 1 Saute veggies /lemon chia Arhar dal + carrot salad Moong dal sprouts salad
scoop of protein shake in it ) water +oats roti

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of Krill omega - 1

water

Day- 5 Vegetable oats Aloe vera juice Rajma with brown rice Broccoli and egg omelet

Liver detox -1 /Besan colorful veggies chilla with curd

Collagen - Mix 1 scoop with around 200 ml of
water

Day - 6 Oats uttapam with veggies + Walnut +Tomato salad Palak paneer with oats roti Spinach hummus with cucumber sticks
veggies raita
 Liver detox -1
Krill omega - 1
Collagen - Mix 1 scoop with around 200 ml of
water

Day - 7 1 cup rolled oats with milk and Lemon chia seeds water Kadhi with oats roti Apple curd smoothie add seeds mixture in it
fresh fruits

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

WEEK - 3 Breakfast Mid Meals Lunch Dinner

Day- 1 Beetroot +apple smoothie (add 1 Seeds mixture Pumpkin vegetable +bajra roti Oats roti with bharwa bhindi veg
scoop of protein shake in it )

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of Krill omega - 1
water

Day-2 Lettuce wraps with veggies and Rose tea +walnut +almond+ Jowar beetroot stuffed roti with veggies raita Mixed vegetable curry + oats roti + 1 cup raita
chicken/mushroom/paneer + 1 Raisin
cup buttermilk

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day- 3 Cauliflower oats tikki with Aloe vera juice Jowar roti with ghiya veg Chickpea, Cumin, and Coriander Salad
coconut chutney

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water
Krill omega - 1
Day - 4 Papaya curd smoothie (add chia Rose tea +seeds mixture Mix vegetable curry with oats roti Pumpkin soup added veggies in it
seeds +nuts mixture

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day- 5 Lettuce wrap with veggies Walnut +almond (soaked and Jowar kneaded mooli / methi roti with rose raita Paneer tikka with sauteed veggies
peeled )
/ egg omelet

Liver detox -1
Collagen-
scoop with around 200 ml of water Krill omega - 1

Day - 6 Peach +beetroot smoothie (add Green tea Bajra roti with any light vegetable Oats roti with any light vegetable
one scoop pf

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day - 7 Black chana chaat with sauteed Rose tea + nut mixture Ragi appe with mint chutney Clear soup with spinach and mushroom
colorful veggies

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water Krill omega - 1

WEEK - 4 Breakfast Mid Meals Lunch Dinner

Day - 1 Papaya curd smoothie (add chia Lemon chia seeds water Brown rice pulao with veggies raita Bajra whole moong dal green pea khichdi with curd
seeds +nuts mixture

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
 water

Day-2 Dhokla with mint chutney Paneer carrot pepper salad Jowar roti with any light vegetable Chicken with cauliflower rice /

Cauliflower beans rice with tomato cucumber raita

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of Krill omega - 1

water

Day - 3 Ragi chilla stuffed with spinach and methi with Soup +saute veg (add paneer cubes in soup )
Mint green smoothie Lemon chia seeds water veggies raita

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water

Day - 4 Cauliflower pancakes Chia seeds water Roasted chicken /Rajma with oats roti Jowar khichdi with curd

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of Krill omega - 1
water

Day- 5 Oats idli with mint chutney Rose tea +saute salad Egg omelet with spinach and shredded Bean vegetable with jowar roti
vegetable
/
Moong dal chilla with curd

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water
Day- 6 Apple chia pudding Lemon chia water White chana with jowar roti Amaranth puffs upma with veggies and paneer

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of Krill omega - 1

water

Day - 7 Strawberries +beetroot smoothie Rose tea Bajra roti with any dal Oats cheela with curd
(add one scoop of protein shake
in it )

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water

Day - 8 Paneer Oats wrap +sauteed Rose tea+almond +walnut Oats roti with capsicum / pepper veggies Vegetable Paneer cauliflower poha
mixed vegetable salad

Liver detox -1
Collagen - Mix 1 scoop with around 200 ml of
water Krill omega - 1

Day - 9 Moong dal chilla with curd Rose tea Ragi idli with coconut /mint chutney Oats uttapam /boiled egg

Liver detox -1

Collagen - Mix 1 scoop with around 200 ml of

water