Dear Rohit V Hegde ,

Here is suggested diet plan for you

Diet Plan Summary

Rohit V Hegde , Male 21 Years Height : 180 cm. 1625 Kcal Plan

Weight BMI BMR

70 Kgs 21.6 Normal 1562 Kcal
Ideal weight : 77 Kgs

Suggested Plan for you

Based on your Daily Calorie, nutrients you require: 3 Week Plan 1625 Kcal Plan

Protein Fat Carbs Fiber

60 gm Per day 45 gm Per day 243 gm Per day 35 gm Per day

Your Health Goals Your food choice Your Lifestyle

Goal Food preference Activity

Maintain Weight Vegetarian Sedentary

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Monday Diet Schedule 2012 Kcal

Morning

06:30AM 1 Glass-250 ml Overnight Soaked Methi Water

07:30AM 2 pc Overnight Soaked Walnuts

10:00AM 2 Bowl-150 gm Ragi Vermicelli Upma

Lunch

11:30AM 1 tbsp - 15g Sesame Seeds, 1 Bowl-150 gm Papaya

01:30PM 1 quarter plate Green Salad, 1.5 Bowl-150 gm Shimla Mirch Paneer (40 Gm), 1 Bowl-150 gm
Brown Rice, 1 Bowl-150 gm Ghia Raita With Milk Curd/Vegan Curd

03:00PM 1 cup-150ml Green Tea

Evening Snacks

05:00PM 1 bowl 250 ml Mix Vegetables Soup, 1 pc Pears (Nashpati)

Dinner

07:30PM 1 portion Tomato Salad, 1 bowl-150g Munagaku Pappu/ Drumstick Leaves Dal, 1 pc Whole
Wheat Chapati/ Roti/ Phulka

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Tuesday Diet Schedule 1575 Kcal

Morning

06:30AM 1 Glass-250 ml Jira Water/ Jeera/ Cumin Seeds Water

07:30AM 1 portion Crushed Garlic, 2 pc Overnight Soaked Walnuts

10:00AM 2 pc-30g Rava Dosa/ Suji Dosa

Lunch

11:30AM 1 pc Pears (Nashpati)

01:30PM 2 pc Jowar Roti, 1 Bowl-150 gm Vegetable Salad Raita With Milk Curd/Vegan Curd, 1 Bowl-
150 gm Bhindi/ Ladies Finger/ Okra

03:00PM 1 Cup - 150 ml Clove Tea (Laung Tea)

Evening Snacks

05:00PM 10 piece Blueberry

Dinner

07:30PM 1 portion Cucumber, Carrot And Seeds Salad, 1 pc Multigrain Chapati + 0.5 tsp ghee, 1 Bowl-
150 gm Toor Or Arhar Dal Curry/ Red Gram Curry

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Wednesday Diet Schedule 1811 Kcal

Morning

06:30AM 1 Glass-250 ml Dhaniya Seeds Water/ Coriander Seeds Water

07:30AM 2 pc Overnight Soaked Walnuts

10:00AM 4 pc Oats Vegetables Chilla-Small

Lunch

11:30AM 1 tbsp - 15g Roasted Flax Seeds/ Alsi , 1 pc Red Apple

01:30PM 1 Bowl-250 gm Green Salad, 1 pc Millet Chapati, 1 Bowl-150 gm Cabbage/Patta Gobhi Sabzi

03:00PM 1 cup- 200ml Black Tea

Evening Snacks

05:00PM 1 Bowl-250 ml Tomato Soup

Dinner

07:30PM 1 portion Carrot Salad, 1 pc Moong Dal Chilla/ Puda /Dal Pancakes (Medium)

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Thursday Diet Schedule 1916 Kcal

Morning

06:30AM 1 Glass-250 ml Lukewarm Water With Lemon

07:30AM 1 portion Crushed Garlic

10:00AM 2 pc- 50g Besan Chilla Medium + Green Chutney, 1 cup- 200ml A2 Cow's Milk

Lunch

11:30AM 1 tbsp-9 g Black Sesame Seeds, 1 Bowl-150 gm Pineapple

01:30PM 1 portion Cucumber Salad, 1.5 Bowl-150 gm Tinda Sabzi, 2 pc Missi Roti

03:00PM 1 Glass-250 ml Lemon , Mint, Ginger, Salt Sherbet

Evening Snacks

05:00PM 1 portion Avocado (100 Gms)

Dinner

07:30PM 1 portion Tomato Salad, 1 bowl-150g Ponnaganti Pappu/ Amaranth Leaves Dal, 1 pc Ragi
Roti With 1/2 Tsp Ghee (Finger Millet Chapati)

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Friday Diet Schedule 1818 Kcal

Morning

06:30AM 1 Glass-250 ml Overnight Soaked Methi Water

07:30AM 2 pc Overnight Soaked Walnuts

10:00AM 2 Bowl-150 gm Ragi Iddiyapam + Coconut Chutney

Lunch

11:30AM 1 tbsp - 15g Sesame Seeds, 1 piece-100g Kiwi

01:30PM 1 portion Beet And Cucumber Salad, 1.5 Bowl-150 gm Tori Sabzi/ Turai/ Ridge Gourd Curry,
2 Bowl-150 gm Red Rice, 1 Bowl-150 gm Ghia Raita With Milk Curd/Vegan Curd

03:00PM 1 cup- 200ml Lemon Tea (Without Sugar)

Evening Snacks

05:00PM 1 bowl 250 ml Carrot Beetroot Soup

Dinner

07:30PM 1 portion Cucumber, Carrot And Seeds Salad, 1 Bowl-150 gm Chana Dal, 1 pc Pro Chapati
(High-Protein Chapati)

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Saturday Diet Schedule 1862 Kcal

Morning

06:30AM 1 Glass-250 ml Jira Water/ Jeera/ Cumin Seeds Water

07:30AM 1 portion Crushed Garlic

10:00AM 2 Bowl- 150 g Cauliflower Upma, 1 glass - 200 ml Curry Leaves Lassi

Lunch

11:30AM 1 pc Orange

01:30PM 1 quarter plate Green Salad, 1.5 Bowl-150 gm Rasam, 2 pc Multigrain Roti, 1 Bowl-150 gm
Vegetable Salad Raita With Milk Curd/Vegan Curd

03:00PM 1 tbsp-15g Psyllium Husk In Warm Water

Evening Snacks

05:00PM 1 Bowl-250 ml Palak Soup/ Spinach Soup

Dinner

07:30PM 1 portion Carrot Salad, 1.5 bowl-150g Chukakura Koora/Khatta Palak Dal, 1 Bowl- 200 g
Cauliflower Rice

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Rohit V Hegde ,

Sunday Diet Schedule 1668 Kcal

Morning

06:30AM 1 Glass-250 ml Dhaniya Seeds Water/ Coriander Seeds Water

07:30AM 2 pc Overnight Soaked Walnuts

10:00AM 2 pc Oats Vegetable Chilla Small + Coconut Chutney

Lunch

11:30AM 1 tbsp - 15g Roasted Flax Seeds/ Alsi , 1 pc Guava- Medium

01:30PM 2 pc Amaranth Flour/ Rajgira Roti + 1/2 Tsp Ghee, 1 Bowl-150 gm Curd, 1 Bowl-150 gm
Mixed Veg (Without Potato)

03:00PM 1 cup- 200ml Black Coffee

Evening Snacks

05:00PM 4 pc Zizyphus (Ber)

Dinner

07:30PM 1 portion Tomato Salad, 2 pc Vegetable Pancake

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com