Professional Documents
Culture Documents
Early 6.00AM Diluted Milk/ Green Tea/ Light Tea/ Filter Coffee – 1Cup (100ml)
Morning Methi Water/ Detox water – 1glass (150ml)
Soaked Almonds – 4Nos
(No Sugar or Pinch of Sugar)
Breakfast 8.00AM Millet Idly/ Dosa/ Adai/ Aappam/ Chappathi & Varieties – 1No
Or
Upma/ Sevai/ Pongal/ Semiya/ Kichadi – ¾ Cup
(No Ghee or Oil/ Cashews)
Or
Wheat Bread Sandwich – 1 or 2 sets
With ½ Cup of Sambar and ¼ cup of Any variety Chutney
(No Coconut)
Mid-Morning 11.00AM Soup/ Juice/ Tender coconut water/ Butter Milk – 1Big glass (200ml)
And / Or
Fruit Salad / Vegetable Salad / Germinated Pulses – 1 Cup
Or
Any whole Fruit – 1No or 1Cup
Lunch 1.30PM White Rice / Millet Rice – ¾ Cup or Any Roti Varieties – 1No
Vegetables – 1Cup and Greens in any form – 1Cup
Sambar/ Dhal/ Gravy Varieties – ½ Cup
Any Variety Rasam – ½ Cup
Lite Curd/ Butter Milk – ½ or ¾ Cup
No Sweets or Payasam
Evening 5.00PM Diluted Milk/ Green Tea/ Light Tea/ Filter Coffee – 1Cup (100ml)
Sprouted Dhal/ Sundal – ½ Cup or
Biscuits/ Crackers – 2Nos or
Sandwich – 1No
Dinner 8.00PM Millet Idly/ Dosa/ Adai/ Aappam/ Chappathi & Varieties – 2Nos
Or
Upma/ Sevai/ Pongal/ Semiya/ Kichadi – 1 Cup
(No Ghee or Oil/ Cashews)
Or
Wheat Bread Sandwich – 1 or 2 sets
With ½ Cup of Sambar and ¼ cup of Any variety Chutney
(No Coconut)
Bed Time 10.00PM Diluted Milk – 1 Cup (100ml)
WEEKLY DIET PLAN FOR Gym-Goer CLIENT