HFEN's NEW Healthy Lifestyle

Challenge Programme- Just 60 days

Week-7 Challenge
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Grocery List

1 Turmeric Powder 1 Coriander leaves (always available) 1 Almond nuts (no fried or salted)

2 Cinnamon Powder 2 Mint Leaves (always available 2 Cashew nuts (no fried or salted)

3 Fenugreek seeds/powder 3 Curry Leaves (always available) 3 Walnuts (no fried or salted)

4 Whole Black Pepper 4 Tomato (always available) 4 Pista Nuts (no fried or salted)

5 Fresh Ginger 5 Carrot (always available) 5 Peanuts (ONLY boiled)

6 Honey (any good one) 6 Apple (always available) 6 Sesame seeds

7 Jeera 7 Orange (always available) 7 Pumpkin seeds

8 Brown Rice 8 Any Melons (always available) 8 Flax Seeds orPowder

9 Oats Bran or Oats 9 Lemon/Lime (always available) 9 Sunflower Seeds

10 Raagi or Millet Dosa Mix (Optional) 10 Green Chilli (always available) 10 Chia Seeds

11 Raagi or Millet Porridge Powder (Optional) 11 Peppers (Capsicum) 11 Quinoa (Optional)

12 Wheat Flour 12 Parsley leaves (Optional) 12 Raisins

13 Varieties of Millets 13 Any Low fat or zero fat milk 13 Apricot (dry)

14 Jaggery (Vellam or Karpatti) 14 Yogurt (Curd) 14 Fig(Optional)

15 Pulses/Dal varieties 15 Green Peas & Sweet Corn 15 Dates

16 Soya (minced or small chunks) 16 Onion (small)

17 Green Tea (MUST) 17 Any Spinach

18 Broken Wheat 18 Eggs (Ignore if you are Veg) 1 Codliver Oil Capsule

19 Olive Oil/Sesame Oil/Gingelly oil 19 Tuna Chunks (Ignore if you are Veg) 2 Multivitamin Tablet

20 Sesame Oil 20 Garlic

21 Fresh Amla/Amla juice 21 Almond milk or Soy milk

 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Monday DAY-43
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine MUST DO
05:30 AM Protecting our Planet
Morning Rituals
Morning Cleansing starts with you
Oil Pulling (10 Mins)
Drink MUST Wheatgrass drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts)
5 Mins Steaming + Tip -1 CONSUME LESS
06:00 AM
Exercise to increase Immunity Cut down on what you throw
Breakfast
MUST NO Breakfast (Drink Water) & 1 Green Tea (Pls check the shared video clip) away.Follow the three R's-
07:30 to 08:00 AM
+ 10 count Super Brain Yoga REDUCE, REUSE,RECYCLE- to
Morning Snack + 10 Mins Pranayama conserve natural resources
MUST NO Morning Snack (Drink Water) & 1 Green Tea or 1 Black Coffee
10:00 to 10:30 AM and landfill space.Take
Before Lunch Morning Workout reusable bags to the grocery,
MUST 1 Dates + 1 dried figs + 1 Prunes + a small bowl of mixed locally available fruits
12:00 PM HFEN OFWS and avoid using disposable
Enjoy your Lunch like plates, spoons, glass, cups and
Raagi Ball (made of raagi + Brown rice) + Subjee made of Spinach & Cabbabge + Power-Pack Tabata
Prince MUST napkins.
After 10 to 15 mins of Lunch have 100 ml of warm or bit hot Zeera Water
12:00 to 12:30 PM
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule INTERMITTENT FAST
01:00 PM
POWER NAP DAY
Afternoon Power 1 Glass (150 - 200 ml) of Tender Coconut Water + Just for 15 to 20 Minutes ------------
Booster MUST Nuts (2 Almonds + 1 Walnut + 1 Brazil Nut + 1 Pistachio + 4 Rasins + 1 Cashew between 1 PM to 3 PM 2.5 to 3 Litres Water
------------
03:00 PM nut) + One spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame)
1 small spoon of Ghee
------------
20 to 25 gms of Sprouted Kaala Channa Salad (Can add any herbs & spices, 1 Egg,
Evening Energiser
MUST bit of onion, bit of ginger, salt, lemon juice, bit of cut mango, 1 Apple or Guava, 1 Orange,1
05:00 PM Carrot, 1 tomato,
coriander leaves etc) + Green Tea or Black Coffee Evening Workout
1 small banana
HFEN OFWS ------------
Any healthy food (high in Protein & Very low in Carbs) not more than 250
Have your Dinner like
calories Options: NV - Grilled Chicken or Turkey Breast or fish + Vegetables | ZKT 2.0 1 Glass Coconut Water
Pauper MUST ------------
V - Wheat Roti + Soya chunks or Tofu or Quorn or Egg [NO RICE] + GARGLE your mouth after
07:00 to 08:30 PM
After 10 to 15 mins of Dinner have 100 ml of warm or bit hot Zeera Water every meal

20 to 30 mins Glass of warm Almond or Soy Milk (100-150 ml) + Turmeric Powder Before Bed Rituals
Soothing Drink
Before Bed Drink + Little bit of Jaggery 5 Mins Steaming + MUST DO
5 Mins Turmeric Herbal Smoking 12,000
Bed Time Brush your teeth before Bed STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM 5 -10 Mins Meditation
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Monday DAY-43
Frequently Asked Questions
Q: Are rice flakes/rava allowed?
1
A: No rice made items - poha/rava/dosa/idli not allowed

Q: Can I add honey or jaggery to coffee or green tea?

2
A: It is good to have coffee without any sweetner
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Tuesday, DAY-44
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO Protecting our Planet
Morning Cleansing Ginger Water (350-500ml)+ 1 small Orange or Clementine (Tangerines) or starts with you
Drink MUST Grapefruit or Saathukudi (Mosambi) + 1 small tomato + 5-10 Thulasi leaves or Morning Rituals Tip -2 PLANT A TREE
06:00 AM Neem leaves (Veppam Kolunthu) Oil Pulling (10 Mins) Trees provide food and
Eat your Breakfast like Exercise to increase Immunity oxygen.They help save
NO Any healthy food (No Wheats/Oats) + Must have 1 small spoon of FLAX SEEDS +
King (Pls check the shared video clip) energy,clean the air and help
WHEAT/OATS After 10 to 15 mins of Lunch have 100 ml of warm or bit hot Zeera Water
07:30 to 08:00 AM + 10 count Super Brain Yoga combat climate change.They
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1 + 10 Mins Pranayama also beautify our
Mid Day Healthy Bite
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one ------------ neighbourhoods, prevent soil
10:00 to 10:30 AM
small spoon + 1 Green Tea Morning Workout erosion, and, alongside other
Enjoy your Lunch like ONLY steamed Vegetables (1 potato or 1 sweet potato with skin) + Any Healthy HFEN OFWS plants, absorb roughly half of
STEAMED
Prince
VEGGIES
high Protein food + (10-15 gm of coconut) + few mixed olives SCULPT & SHAPE manmade carbon emissions.
12:00 to 12:30 PM + 1 Raw small onion + after Lunch have 100 ml of hot water.
NO WHEAT/OATS Day
Nutrition AddOns ------------
MUST 1 Codliver Oil Capsule + 1 Multi Vitamin tablet
01:00 PM POWER NAP 2.5 to 3 Litres Water,Olives
Just for 15 to 20 Minutes for Lunch
Afternoon Power between 1 PM to 3 PM ------------
1 Pears + Any berries or Cherries Or Grapes + 1 Carrot + Small cup of NO fat
Booster MUST 1 Egg,1 Apple or Guava, 1
Yogurt + Green tea/Black Coffee Orange, 1 Carrot, 1 tomato,
03:00 PM
1 small banana
Evening Energiser ------------
JUICE 1 Glass of Carrot Juice (100 ml) Evening Workout
05:00 PM 1 Glass Coconut Water & 1
HFEN OFWS Glass of low fat Buttermilk
SWEAT ZONE not after sun set or early
Have your Dinner like morning
NO Any healthy low calorie food (Except wheat/oats) + ------------
Pauper ------------
WHEAT/OATS After 10 to 15 mins of Lunch have 100 ml of warm or bit hot Zeera Water Shower After Workout
07:00 to 08:30 PM GARGLE your mouth after
every meal

20 to 30 mins
Soothing Drink Glass of warm skimmed cow milk(100-150 ml) + 1 Garlic (Raw) Before Bed Rituals
Before Bed MUST DO
5 Mins Steamin
Brush your teeth before Bed 12,000
Bed Time STEPS Today
Thank to the Almighty for the wonderful day and sleep peacefully like an angel. 5 -10 Mins Meditation
09: 30 to 10:00 PM
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Tuesday, DAY-44
Frequently Asked Questions
Q: Oranges not available in this season, what can I use as substitute?
1
A: Please have a small tomato if you don’t get orange or mosambi.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Wednesday, DAY-45
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine MUST DO Protecting our Planet
05:30 AM starts with you
Morning Cleansing Wheatgrass Water (350-500ml) + Fresh curry leaves (7 - 10 counts) Morning Rituals Tip -3 - EDUCATE
Drink MUST + 1 small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi Oil Pulling (10 Mins) One of the best ways to
06:00 AM (Mosambi) + 1 small tomato 5 Mins Steaming + encourage other people to
Eat your Breakfast like Exercise to increase Immunity care more about the
King FRUITS ONLY Fruits (more water melons) (Pls check the shared video clip) environment is by talking
07:30 to 08:00 AM + 10 count Super Brain Yoga about it. Within your social
+ 10 Mins Pranayama groups and on your social
Mid Day Healthy Bite ------------ media, talking about the
FRUITS 1 Apple + 1 Orange + Guava + Green Tea
10:00 to 10:30 AM Morning Workout things you are doing to
HFEN OFWS protect nature in your
Enjoy your Lunch like neighbourhood helps to
Prince FRUITS All session ONLY Fruits (only 1 banana) TONE- TIME
educate other people about
12:00 to 12:30 PM climate change.
ONLY FRUITS DAY
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule POWER NAP ------------
01:00 PM Drink ONLY detox water
Just for 15 to 20 Minutes Normal water can be taken
Afternoon Power between 1 PM to 3 PM once detox water is finished
Booster FRUITS Melons + Grapes or Berries + 1 Green tea ------------
03:00 PM GUAVA, WATER MELON,
Evening Workout MUSK MELON, CITRUS
Evening Energiser FRUIT (E.G. ORANGE,
SMOOTHIE Fruits Juice or Smoothie (No melons or citrous fruits) HFEN OFWS
05:00 PM TANGERINE, GRAPEFRUIT,
REGIMENT-2020 CLEMENTINE, LEMON, LIME)
Have your Dinner like ------------ PLUMS, CHERRIES,
Pauper FRUITS ONLY Fruits (NO MELONS for Dinner) Shower After Workout BERRIES, KIWI, MANGO,
07:00 to 08:30 PM JACKFRUIT and any other
fruits
20 to 30 mins ------------
Soothing Drink Coriander water(100-150ml) Before Bed Rituals
Before Bed 1 Banana - (RED or YELLOW)
5 Mins Steaming +
5 Mins Turmeric Herbal Smoking
MUST DO
Bed Time Brush your teeth before Bed
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. 6,000-8,000
09: 30 to 10:00 PM 5 -10 Mins Meditation
STEPS Today
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Wednesday, DAY-45
Frequently Asked Questions
Q: Do I need to refrigerate detox water?
1 A: Detox water has to be prepared the previous day as per the procedure mentioned in the recipes section and refrigerate overnight. Bring it out on the detox day morning
and allow it to come to room temperature before consuming it.

Q: Can we have mango/Chikku/Jackfruit?

2
A: Yes, you can have few pieces on detox day.

Q: Can we start drinking normal water if detox water is over?

3
A: Yes, you can drink normal water.

Q: I am diabetic, can I follow fruits day?

4
A: It is recommended not to follow fruits day, you can follow the previous day challenge again.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Thursday, DAY-46
SESSIONS FOOD CHALLENGE FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE

Wake Up Time
Rise and Shine
05:30 AM
MUST DO Protecting our Planet
Morning Cleansing Zeera Water (350-500ml) + Thulasi leaves or Neem leaves (Veppam Kolunthu) starts with you
Drink MUST + 1 small Orange or Clementine (Tangerines) or Grapefruit or Morning Rituals
Oil Pulling (10 Mins) Tip -4
06:00 AM Saathukudi (Mosambi) + 1 small tomato
5 Mins Steaming + Plant a Tree, they provide
Eat your Breakfast
Any healthy food + Must have 1 small spoon of FLAX SEEDS + after Lunch have Exercise to increase Immunity food and oxygen.They help
like King MUST (Pls check the shared video clip) save energy,clean the air
100 ml of hot water
07:30 to 08:00 AM + 10 count Super Brain Yoga and help combat climate
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 10 Mins Pranayama change
Mid Day Healthy Bite ------------
MUST + 1 Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds
10:00 to 10:30 AM Morning Workout
one small spoon + 1 Green Tea
HFEN OFWS
Enjoy your Lunch like
Any Healthy Soup/Salad + 1 Raw small onion + (10-15 gm of coconut) #mkf_UBWO SPINACH LUNCH DAY
Prince SPINACH
+ 1 small bowl of fresh Spinach (no salt) + after Lunch have 100 ml of hot water.
12:00 to 12:30 PM &
NO RICE DAY
Nutrition AddOns ------------
MUST 1 Codliver Oil Capsule + 1 Multi Vitamin tablet
01:00 PM POWER NAP 2.5 to 3 Litres Water
Just for 15 to 20 Minutes Olives for Lunch
Afternoon Power 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot + ------------
between 1 PM to 3 PM
Booster MUST 2 small pieces of Dark Chocolate (high in Cocoa) + 1 Egg,
03:00 PM Small cup of NO fat Yogurt + Green tea/Black Coffee 1 Apple or Guava, 1 Orange,
1 Carrot, 1 tomato,
Evening Energiser Evening Workout
SMOOTHIE/JUICE Fruits Juice or Smoothie (No melons or citrous fruits) 100 ml 1 small banana
05:00 PM HFEN OFWS ------------
Have your Dinner like ZKT 2.0 1 Glass Coconut Water & 1
Glass of low fat Buttermilk
Pauper MUST Any Low Calorie healthy Dinner ------------
not after sunset
07:00 to 08:30 PM Shower After Workout

20 to 30 mins
Soothing Drink Glass of warm skimmed cow milk(100-150 ml) + 1 Garlic (Raw) Before Bed Rituals
Before Bed Drink MUST DO
5 Mins Steaming
Brush your teeth before Bed 12,000
Bed Time STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. 5 -10 Mins Meditation
09: 30 to 10:00 PM
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Thursday, DAY-46
Frequently Asked Questions
Q: Oranges not available in this season, what can I use as substitute?
1
A: Please have a small tomato if you don’t get orange or mosambi.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Friday, DAY-47
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
05:30 AM
Rise and Shine MUST DO Protecting our Planet
Morning Cleansing
Fig Water (350 ml-500 ml)+ Fresh curry leaves (7 - 10 counts) + 1 small starts with you
Drink MUST Morning Rituals Tip -5 GIVE UP PLASTICS
tomato
06:00 AM Oil Pulling (10 Mins)
Eat your Breakfast like
Say no to plastic shopping
Any Millet Break fast + Must have 1 small spoon of FLAX SEEDS + (10-15 gm of Exercise to increase Immunity
King MUST (Pls check the shared video clip) bags and use cloth bags
coconut) + after breakfast have 100 ml of warm water. instead. Don't use plastic
07:30 to 08:00 AM + 10 count Super Brain Yoga
+ 10 Mins Pranayama straws. Drink from a
Any locally available Fruits + 1 Dates + 1 Apricot + 1 Almond + 1 Cashew Nut + 1
Mid Day Healthy Bite ------------ reuseable cup instead of a
MUST Walnut + 1 Brazil Nut + 1 Pistachio + Sunflower, Flax Seeds & Sesame Seeds one
10:00 to 10:30 AM Morning Workout plastic one. Avoiding plastic
small spoon
HFEN OFWS can divert a ton of waste
Enjoy your Lunch like
Any Mixed lentils Soup with Carrot & Soya Chunks (300 -350ml) + EXCEL PILATES from the oceans and
Prince MUST
after Lunch have 100 ml of warm water. landfill.
12:00 to 12:30 PM

Nutrition AddOns
MUST 1 Multivitamin tablet VEGAN DAY
01:00 PM POWER NAP ------------
Just for 15 to 20 Minutes 2.5 to 3 Litres Water
Afternoon Power
between 1 PM to 3 PM ------------
Booster MUST Any healthy snack (green tea, coffee, Fruits (200 gm))
1 Apple or Guava, 1 Orange,
03:00 PM
1 Carrot, 1 tomato,
Evening Workout 1 small banana
Evening Energiser ------------
MUST 1 glass of Pomegranate Juice (100 ml)
05:00 PM HFEN OFWS 1 Glass Coconut Water
SWEAT ZONE ------------
Have your Dinner like GARGLE your mouth after
Any healthy vegetarian dinner + Few pieces of Pineapple ------------
Pauper MUST every meal
+ after Dinner have 100 ml of warm water. Shower After Workout
07:00 to 08:30 PM

20 to 30 mins Before Bed Rituals

Soothing Drink Glass of warm almond milk or soymilk(100-150 ml) + 1 Garlic (Raw)
Before Bed UNWIND SOUND-BATH MUST DO
5 Mins Steaming + 12,000
Bed Time 5 Mins Turmeric Herbal Smoking STEPS Today
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Brush your teeth before Bed
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Friday, DAY-47
Frequently Asked Questions
Q: Oranges not available in this season, what can I use as substitute?
1
A: Please have a small tomato if you don’t get orange or mosambi.

Q: Do the mungbeans for the afternoon snack has to be cooked?

2
A: Mungbeans to be sprouted and added to salad.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Saturday, DAY-48
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time Protecting our Planet
05:30 AM
Rise and Shine MUST DO starts with you
Morning Cleansing Tip -6 -WALK MORE DRIVE
Fresh Thulsi Leaves (7 - 10 counts) or Curry Leaves + 1 Amla Morning Rituals
Drink MUST Oil Pulling (10 Mins)
LESS
+ Fenugreek Water (350 ml-500 ml) Walking and biking are
06:00 AM
5 Mins Steaming +
obvious ways to reduce
Breakfast Exercise to increase Immunity greenhouse gases. Plus you'll
MUST NO Breakfast (Drink Water) & 1 Green Tea (Pls check the shared video clip)
07:30 to 08:00 AM get some good cardio and
Morning Snack + 10 count Super Brain Yoga burn some calories while you
MUST NO Morning Snack (Drink Water) & 1 Green Tea or 1 Black Coffee + 10 Mins Pranayama do it. If you live in an area
10:00 to 10:30 AM
that's not walkable, take
Before Lunch
MUST 1 Dates + 1 dried figs + 1 Prunes + a small bowl of mixed locally available fruits advantage of your local mass
12:00 PM Morning Workout
transit if you can. Or carpool.
Enjoy your Lunch like Wheat + Raagi + Jowar Ball (made of raagi + Brown rice) + Subjee made of HFEN OFWS Even one car off on the road
Prince MUST Tomato, Spinach, Garlic & Ginger + After 10 to 15 mins of Lunch have 100 ml of
STRENGTH & CARDIO makes a difference.
12:00 to 12:30 PM warm or bit hot Zeera Water
INTERMITTENT FAST
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule DAY
01:00 PM POWER NAP Castor Oil Bath (Morning)
Afternoon Power 1 Glass (150 - 200 ml) of Tender Coconut Water + Just for 15 to 20 Minutes ------------
Booster MUST Nuts (2 Almonds + 1 Walnut + 1 Brazil Nut + 1 Pistachio + 4 Rasins + 1 Cashew between 1 PM to 3 PM 2.5 to 3 Litres Water
03:00 PM nut) + One spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) ------------
1 small spoon of Ghee
20 to 25 gms of Sprouted Chick Peas Salad (Can add any herbs & spices, ------------
Evening Energiser 1 Egg,1 Apple or Guava, 1
MUST bit of onion, bit of ginger, salt, lemon juice, bit of cut mango,
05:00 PM Evening Workout Orange, 1 Carrot, 1 tomato,
coriander leaves etc) + Green Tea or Black Coffee
REST 1 small banana
Any healthy food (high in Protein & Very low in Carbs) not more than 250 ------------
Have your Dinner like Whole Body Massage & take a
calories Options: NV - Grilled Chicken or Turkey Breast or fish + Vegetables | 1 Glass Coconut Water
Pauper MUST good BATH ------------
V - Wheat Roti + Soya chunks or Tofu or Quorn or Egg [NO RICE] +
07:00 to 08:30 PM GARGLE your mouth after
After 10 to 15 mins of Dinner have 100 ml of warm or bit hot Zeera Water
every meal
20 to 30 mins Glass of warm Almond or Soy Milk (100-150 ml) + Turmeric Powder Before Bed Rituals
Soothing Drink
Before Bed Drink + Little bit of Jaggery 5 Mins Steaming + MUST DO
5 Mins Turmeric Herbal Smoking 12,000
Bed Time Brush your teeth before Bed STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM 5 -10 Mins Meditation
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Saturday, DAY-48
Frequently Asked Questions
Q: Are rice flakes/rava allowed?
1
A: No rice made items - poha/rava/dosa/idli not allowed

Q: Can I add honey or jaggery to coffee or green tea?

2
A: It is good to have coffee without any sweetner

Q: I am allergic to peanut,What can I use as alternative?

3
A: Please use any other bean - kidney bean or peas or chickpeas
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Sunday, DAY-49
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine Protecting our Planet
05:30 AM MUST DO
Morning Cleansing Wheatgrass drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts) + 1 small Orange Morning Rituals
starts with you
Drink MUST or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small plum Oil Pulling (10 Mins) Tip -7 CONSERVE WATER
06:00 AM tomato 5 Mins Steaming + Water is wasted more
Exercise to increase Immunity frequently than we can see.
Eat your Breakfast like Turn off the faucet as you are
Mixed Vegetables Soup + Must have 1 small spoon of FLAX SEEDS + (Pls check the shared video clip)
King SOUP
(10-15 gm of coconut) + 10 count Super Brain Yoga brushing your teeth. Don’t
07:30 to 08:00 AM
+ 10 Mins Pranayama turn your shower on until
you’re ready to get in and
Mid Day Healthy Bite
MUST 1 Banana + 1 Orange + Green Tea Morning Workout wash your hair. Limit your
10:00 to 10:30 AM
water usage as you wash
HFEN OFWS dishes. Changing old habits
Enjoy your Lunch like
will be good for both the
Prince SOUP Any Veg or Non Veg Soup + after Lunch have 100 ml of hot water. FIND YOUR BALANCE environment and your wallet!
12:00 to 12:30 PM

Nutrition AddOns SOUP DAY &

MUST 1 Codliver Oil Capsule + 1 Multi Vitamin tablet Whole Body Massage
01:00 PM POWER NAP
Just for 15 to 20 Minutes DAY
Afternoon Power ------------
1 Apple or 1 Guava & few pieces of anys melons or any healthy fruits + between 1 PM to 3 PM
Booster FRUITS 2.5 to 3 Litres Water
Green Tea/Black Coffee
03:00 PM ------------
1 Egg, 1 Apple or Guava, 1
Evening Energiser Orange,
MUST Heart Helper Smoothie (Please check Facebook group for recipe) Evening Workout 1 Carrot, 1 tomato,
05:00 PM
HFEN OFWS 1 small banana
TONE TIME ------------
Have your Dinner like 1 Glass Coconut Water
------------
Pauper SOUP Any healthy veg or non veg soup (low calorie) ------------
Shower After Workout GARGLE your mouth after
07:00 to 08:30 PM
every meal

20 to 30 mins
Soothing Drink Glass of warm skimmed cow milk(100-150 ml) + 1 Garlic (Raw) Before Bed Rituals
Before Bed Drink MUST DO
5 Mins Steaming
Brush your teeth before Bed 10,000
Bed Time STEPS Today
Thank to the Almighty for the beautiful day and sleep peacefully like an angel. 5 -10 Mins Meditation
09: 30 to 10:00 PM
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Sunday, DAY-49
Frequently Asked Questions
Q: Oranges not available in this season, what can I use as substitute?
1
A: Please have a small tomato if you don’t get orange or mosambi.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI)
DAYS HFEN Morning Drinks Recipe

WheatGrass Water
MONDAY Add 2 table spoon of wheatgrass powder to 350-500ml warm water + 1 small spoon of Honey (recommended Manuka Honey) + few drops of lime or
lemon + pinch of turmeric powder + pinch of cinnamon powder + pinch of black pepper

Ginger Water
TUESDAY Boil the water with the Ginger cut into small pieces for few minutes and filter it. Later once the water temperature has come
down to lukewarm water temperature, mix with a bit of honey (manuka), bit of turmeric powder and lime or lemon juice

WheatGrass Water
WEDNESDAY Add 2 table spoon of wheatgrass powder to 350-500ml warm water + 1 small spoon of Honey (recommended Manuka Honey) + few drops of lime or
lemon + pinch of turmeric powder + pinch of cinnamon powder + pinch of black pepper

Zeera Water
THURSDAY Boil 350 ml-500 ml of water with 2 small tea spoons of Zeera. Add 1 small spoon of Honey (recommended Manuka Honey) + 1 small spoon Lemon/Lime
Juice + pinch of turmeric powder + pinch of black pepper + pinch of cinnamon powder

Fig Water
FRIDAY Cut 2 or 3 dry figs into small pieces and soak it in a 350 to 500 ml of water and leave it overnight. Next day morning filter it
and just drink the water.

Fenugreek Water
SATURDAY Soak the water with a bit of turmeric powder, spoon of fenugreek and few cut pieces of lime or lemon over night. Boil that water in the morning and
filter it and have it once the water temperature has come down to lukewarm water temperature.

WheatGrass Water
SUNDAY Add 2 table spoon of wheatgrass powder to 350-500ml warm water + 1 small spoon of Honey (recommended Manuka Honey) + few drops of lime or
lemon + pinch of turmeric powder + pinch of cinnamon powder + pinch of black pepper
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI)
Food Recipes
Ragi Dosa https://www.indianhealthyrecipes.com/ragi-dosa-recipe/
Ragi Upma https://www.indianhealthyrecipes.com/ragi-rava-upma-recipe/
Ragi Poridge https://recipes.timesofindia.com/recipes/ragi-porridge/rs68685771.cms
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Ragi Idli https://veggibites.blogspot.com/2016/02/ragi-idli.html
Millet Upma https://www.saffrontrail.com/thinai-recipe-panivaragu-upma-millet-upma/
Millet Pongal https://rakskitchen.net/samai-pongal-little-millet-pongal-recipe/
Millet Porridge https://fountainavenuekitchen.com/millet-breakfast-porridge/
Oats Porridge https://www.bbcgoodfood.com/howto/guide/how-make-porridge-best-breakfast-ever
Oats Upma https://www.indianhealthyrecipes.com/oats-upma/
Masala Oats https://www.indianhealthyrecipes.com/masala-oats-recipe/
Multigrain Millet Porridge https://www.mylittlemoppet.com/multigrain-millet-porridge-recipe/
Vegetable Soups https://www.bbcgoodfood.com/recipes/collection/vegetable-soup
Take a big jar with 2 litres of water and add cut cucumber half + water melon 300 gms + 1 lemon or lime + handful of mints.
Detox water
Mix it well and make it ready by Tuesday Evening and use it on Wednesday
Heart Helper Smoothie Please check Facebook closed group for receipe
Cabbage soup Please check Facebook closed group for receipe
Vitamin Booster smoothie Please check Facebook closed group for receipe
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal

Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms

https://www.virundhombal.com/2017/01/drumstick-leaves-thuvaram.html
Moringa Leaves
https://www.saffrontrail.com/14-ways-cook-eat-drumstick-moringa-leaves/