BASIC INFORMATION

Weight (Kgs): 76.5 KG

Age: 15 YRS
Client Name: AISHWARYA GOEL
Current weight: 74.9 KG
Height (cm): 156 CM
Program Duration 3 MONTHS Blood Group: B + VE
Program Start Date: 5TH JANUARY’24 Blood Pressure:
Program End Date: 4TH APRIL’24 Dietician Name

Family History: Obesity- Father, grandfather DT. ASTHA PANT

Eating Habits (Veg/Non- VEGETARIAN + EGGS (NOT ON MONDAYS AND TUESDAYS) Diet Chart:
Veg/Egg):
6TH
Diet Chart Period: 14 MARCH’24 TO 23 MARCH’24
th rd

Extension/Hold
Score LAQ= 4 POINTS, CHO= 7 POINTS, TAQ= 5 POINTS
Other Information Weight loss diet, lower back pain, difficulty losing weight, dry hair and scalp, hair loss, tired post workout
Likes Soya chaap, paratha, pasta, burger, noodles

Avoid

Medicines
 Medicines prescribed by
dietitian
Exercise recommended Exercise (Gym)
16 GLASSES Oil Intake Per
4 Litres Day
Water Intake Per Day (teaspoon): 5 teaspoon

6:30 AM
WAKE UP
Methi cinnamon water (use 1 tspn methi, 1inch cinnamon stick soaked overnight in 1 glass if water lukewarm it in
morning and have it) + 10ml aloe vera gel
6:40 AM
Prickly pear juice- 20ml squeeze lemon in it

DAYS MEALS
BREAKFAST MID MEAL BREAK LUNCH PRE-GYM POST-GYM DINNER
7:45 AM 9:00 AM 11:20-11:30 AM 3:45-4:00 PM 4:45 PM 6:00 PM 7:30 PM
14TH,18TH,22ND Paneer sandwich (use 1 Apple + ½ 1 Paratha (use Beetroot tomato 15gm 1 Glass veg 1 plate millet noodles
MARCH 2 slices multigrain bread pomegranate 15gm oats atta + salad (sprinkle 5gm flaxseeds + juice (use ½ (use 30gm millet noodles
rest add 20gm paneer 15gm oats bran, nutritional yeast + 15gm ghia, rest add chopped onion,
slice along with chopped add methi/palak 5gm wheat germ pumpkin cucumber, cabbage, capsicum,
onion, tomato, while kneading the over salad) + 1 bowl seeds + tomato, 50gm paneer, salt and
cucumber, green dough) + 1 bowl moong masoor mix Almonds- 4 amla, spices to taste)
chutney) gobhi dal + 1 bowl bhindi pcs + coriander
veg/cabbage veg/carrot peas veg Walnuts- 2 leaves)
peas veg + 1 chapati (use halves +
15gm oats atta + Pecans- 2 pcs
15gm oats bran, add + Anjeer- 1 pc
methi/palak while
kneading the dough) +

**use 1 tspn extra virgin
olive oil for preparing this
meal
15TH,19TH Scrambled paneer taco
MARCH (use 30gm oats atta for
making wrap stuffed with
20gm scrambled paneer,
sliced cucumber, tomato,
onion, green chutney)
16TH,20TH,23RD 1 plate millet/quinoa
MARCH upma (use 30-45gm
millet/quinoa rest add
chopped veggies, curry
leaves, mustard seeds
Buttermilk (use
100gm curd)
**add pinch on hing
and cumin powder in
curd
**use 1 tspn extra **use 1 tspn mustard oil **use 1 ½ tspn extra virgin
virgin olive oil for for cooking veggies, ½ olive oil for preparing this
preparing this meal tspn ghee for dal tadka meal
1 Guava + ½ 3-4 Foxtail millet Onion cucumber 15gm 1 Glass veg Mushroom bruschetta
pomegranate idli (use 30gm salad 3-4 (sprinkle flaxseeds + juice (use ½ with oat base (use 30gm
foxtail millet) + 1-2 5gm nutritional 15gm ghia, oats atta for making base,
bowls sambhar yeast + 5gm wheat pumpkin cucumber, bake it add saute onions
(use 2tbsp dal with germ over salad) + seeds + tomato, and mushrooms over it
lots of veggies like Foxtail millet idli Almonds- 4 amla, along with 30gm
onion, tomato, (use 30gm foxtail pcs + coriander shredded paneer, salt and
ghia, carrot, millet) + 1-2 bowls Walnuts- 2 leaves) herbs as per taste)
beans, capsicum, sambhar (use 2tbsp halves +
chilli, salt and dal with lots of Pecans- 2 pcs
spices to taste) veggies like onion, + Anjeer- 1 pc
tomato, ghia, carrot,
beans, capsicum,
chilli, salt and spices
to taste) + Buttermilk
(use 100gm curd) +
5gm/1tspn overnight
soaked chia seed
**use 1 tspn extra **use 1 tspn mustard oil **use 1 ½ tspn extra virgin
virgin olive oil for for cooking veggies, ½ olive oil for preparing this
preparing this meal tspn ghee for dal tadka meal
1 bowl 1 Gobhi paratha Beetroot cucumber 15gm 1 Glass veg Millet uttapam (use
papaya + ½ (use 15gm oats tomato salad flaxseeds + juice (use ½ 30gm foxtail millet soak it
pomegranate atta + 15gm oats (sprinkle 5gm 15gm ghia, for 5-6 hours make batter
bran grated gobhi, nutritional yeast + pumpkin cucumber, out of it, topped with
chilli, coriander 5gm wheat germ seeds + tomato, chopped onion, capsicum,
 for tadka along with salt
and spices to taste)
**use 1 tspn extra virgin
olive oil for preparing this
meal
17TH,21ST 1 bowl overnight oats
MARCH (use 200ml toned milk
rest add 30gm oats soak
it overnight topped with
sliced apple and
almonds)
leaves, salt to over salad) + 1-2 Almonds- 4 amla, 30gm shredded paneer) +
taste) + green bowl dal palak + 1 pcs + coriander green chutney
chutney bowl baigan veg + 1 Walnuts- 2 leaves)
chapati (use 15gm halves +
oats atta + 15gm oats Pecans- 2 pcs
bran, add methi/palak + Anjeer- 1 pc
while kneading the
dough) + Buttermilk
(use 100gm curd) +
5gm/1tspn overnight
soaked chia seed
**add pinch on hing
and cumin powder in
curd
**use 1 tspn extra **use 1 tspn mustard oil **use 1 ½ tspn extra virgin
virgin olive oil for for cooking veggies, ½ olive oil for preparing this
preparing this meal tspn ghee for dal tadka meal
1 Orange + ½ 1-2 bowl bhaji (use Onion tomato salad 15gm 1 Glass veg Paneer frankie (use
pomegranate lots of veggies like (sprinkle 5gm flaxseeds + juice (use ½ 30gm oats atta for making
onion, tomato, nutritional yeast + 15gm ghia, wrap stuffed with 50gm
carrot, peas, beans, 5gm wheat germ pumpkin cucumber, paneer, onion, cucumber,
capsicum, chilli, over salad) + 1 plate seeds + tomato, carrot, green chutney)
coriander leaves, millet khichdi (use Almonds- 4 amla,
salt and spices to 30gm millets rest add pcs + coriander
2tbsp dal along with Walnuts- 2 leaves)
taste) + 2 slices
chopped veggies, salt halves +
multigrain
and spices to taste) + Pecans- 2 pcs
pav/bread Buttermilk (use + Anjeer- 1 pc
100gm curd) +
5gm/1tspn overnight
soaked chia seed
 **add pinch on hing
and cumin powder in
curd

**use 1 tspn extra **use 1 tspn mustard oil **use 1 ½ tspn extra virgin
virgin olive oil for for cooking veggies, ½ olive oil for preparing this
preparing this meal tspn ghee for dal tadka meal

BED-TIME
1 MUG LIGHT BLENDED CHAMOMILE TEA
10:30 PM
SLEEP

General Guidelines:
 Drink minimum of 12-16 glasses of water/day.
 Keep a gap of at least 3 hrs. Between the dinner & sleep.
 Water must be taken ½ an hr. before and 1½ hr. after the meal.
 Avoid smoking & alcohol.
 8 hrs. Of sound sleep are a must.
 Don’t sit after taking your meals, walk for 15-30min.
 Do some cardiac vascular exercises like brisk walk, jog, trade mill, swimming, skipping or yoga daily

Foods Avoided:
 Tea with full fat milk, coffee, sweet aerated drinks – strictly no, sweet lassi, fruit juices, squashes, hard drinks.
 Refined wheat flour and its products.
 Full cream and single toned milk and its products.
 Veg.: potato, sweet potato, yam, Colocasia, beetroot, jackfruit.
 Packet wheat flour for chapatis.
 Fats: Refined oil, buffalo’s desi ghee and butter, margarine, fresh cream.
 Processed cheese
 white bread
 Fruits: Mango, grapes, banana, Cheeku, lichi, custard apple.
 White rice, rice flakes, puffed rice,
 Potato chips, waffles, burgers, pizza etc.- strictly NO
 No carrot, turnip, peas, beans, spinach, etc. high glycemic index foods at night.