Dear Madhu ,

Here is suggested diet plan for you

Diet Plan Summary

Madhu , Male 34 Years Height : 178 cm. 2628 Kcal Plan

Weight BMI BMR

77 Kgs 24.3 Normal 1840 Kcal
Ideal weight : 75 Kgs

Suggested Plan for you

Based on your Daily Calorie, nutrients you require: 3 Week Plan 2628 Kcal Plan

Protein Fat Carbs Fiber

98 gm Per day 73 gm Per day 394 gm Per day 35 gm Per day

Your Health Goals Your food choice Your Lifestyle

Goal Food preference Activity

Weight Loss Vegetarian Active

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

Madhu ,

Monday Diet Schedule 2810 Kcal

Morning

06:30AM 2 Glass-250 ml Warm Water

07:30AM 1 Glass-250 ml Green Vegetable Juice, 7 pc Overnight Soaked Walnuts

10:00AM 2 Bowl-150 gm Ragi Iddiyapam + Coconut Chutney, 1 cup- 200ml Double Toned/ Skim Milk

Lunch

11:30AM 1 tbsp-15g Crushed Sesame Seeds (Till Kuttmi), 1 Bowl-150 gm Muskmelon

01:30PM 1 quarter plate Green Salad, 1.5 bowl-150g Menthikura Pappu/Methi Dal, 2 bowl-150g
Kobbari Annam/Coconut Rice, 1 Bowl-150 gm Cucumbur Raita With Milk Curd/Vegan Curd, 1
Bowl-150 gm Matar Mushroom Sabji/ Peas Mushroom Curry

03:00PM 1 Glass-250 ml Sabja (Basil) Seed And Lemon Juice

Evening Snacks

05:00PM 1 Bowl-150 gm Peanut With Chopped Onion & Tomato, 1 piece-100g Kiwi

Dinner

07:30PM 1 portion Carrot Salad, 1.5 Bowl - 150g Avarekali Sagu, 2 pc Ragi Roti With 1/2 Tsp Ghee
(Finger Millet Chapati)

08:30PM 1 cup- 200ml Mint (Pudina) Tea

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

Madhu ,

Tuesday Diet Schedule 2600 Kcal

Morning

06:30AM 1 tsp- 5 gms Apple Cider Vinegar with Water

07:30AM 1 Glass-250 ml Mixed Vegetable Juice Of Choice, 8 pc Overnight Soaked Walnuts And
Almonds

10:00AM 2 pc- 30g Medu Vada/ Garellu, 1 cup- 200ml Toned Milk

Lunch

11:30AM 1 tbsp - 15g Sesame Seeds, 0.5 cup- 200gm Pomegranate Peeled

01:30PM 1 quarter plate Green Salad, 1.5 Bowl-150 gm Tori Sabzi/ Turai/ Ridge Gourd Curry, 2 Bowl -
150g Kambu Choru , 1 Bowl-150 gm Vegetable Salad Raita With Milk Curd/Vegan Curd, 1
bowl-150g Mullakada Curry/ Drumstick

03:00PM 1 cup- 200ml Ginger Turmeric Tea

Evening Snacks

05:00PM 1 bowl-250ml Mushroom Soup, 1 pc Pummelo (Chakotra)

Dinner

07:30PM 1 quarter plate Cucumber, Carrot And Seeds Salad, 1.5 pc Vegetables Oats Omelette-Small

08:30PM 1 Cup- 150ml Hibiscus Flower Ginger Tea

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

Madhu ,

Wednesday Diet Schedule 2849 Kcal

Morning

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

07:30AM 1 Glass-250 ml Abc Juice/ Apple Beetroot Carrot Juice, 10 pieces Raisins

10:00AM 2 pc- 20g Oats Idli + Sambhar, 1 Glass-250 ml Sambaram Or Butter Milk

Lunch

11:30AM 1 tbsp - 15g Sunflower Seeds, 1 pc Red Apple

01:30PM 1 quarter plate Beet And Cucumber Salad, 1.5 bowl-50g Kanda Gadda Pachadi/ Yam
Chutney, 2 pc-40g Ragi Sangati/Ragi Mudde, 1 Bowl-150 gm Curd, 1 Bowl - 150g Beetroot
Thoran

03:00PM 1 cup-150ml Green Tea

Evening Snacks

05:00PM 1 bowl-150g Cauliflower Soup, 10 pc Grapes (Black)

Dinner

07:30PM 1 portion Tomato Salad, 2.25 Bowl-150 gm Moong Dal Khichdi

08:30PM 1 cup-150ml Chamomile Tea

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

Madhu ,

Thursday Diet Schedule 2439 Kcal

Morning

06:30AM 2 Glass-250 ml Warm Water

07:30AM 1 Glass-250 ml Green Vegetable Juice, 6 pc Overnight Soaked Black Raisins

10:00AM 2 Bowl-150 gm Ragi Vermicelli Upma, 1 cup- 200ml Double Toned/ Skim Milk

Lunch

11:30AM 1 tbsp-9 g Black Sesame Seeds, 10 pc Strawberries

01:30PM 1 quarter plate Carrot And Cabbage Salad (Coleslaw), 1.5 Bowl-150 gm Mushroom Sabzi, 2
pc-30g Punugulu/Ponganalu, 1 Bowl-150 gm Cucumbur Raita With Milk Curd/Vegan Curd, 1
Bowl-150 gm Bitter Gourd (Karela) Curry

03:00PM 1 cup- 200ml Black Coffee

Evening Snacks

05:00PM 1 Bowl-150 gm Popcorn, 1 portion 200 Gms Seasonal Fruit

Dinner

07:30PM 1 portion Radish Salad, 1.5 Bowl-150 gm Bitter Gourd (Karela) Subzi, 2 pc Jowar Roti

08:30PM 1 cup- 200ml Mint (Pudina) Tea

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

Madhu ,

Friday Diet Schedule 2306 Kcal

Morning

06:30AM 1 tsp- 5 gms Apple Cider Vinegar with Water

07:30AM 1 Glass-250 ml Mixed Vegetable Juice Of Choice, 3 piece-5g Brazil Nuts

10:00AM 2 pc Rava Idli (2 Pcs) + Sambhar, 1 cup- 200ml Toned Milk

Lunch

11:30AM 1 tbsp - 15 g Water Melon Seed powder, 1 pc Medium Size Banana

01:30PM 1 portion Cucumber Salad, 1.5 bowl-150g Potlakaya Curry/Snake Gourd Curry, 2 Bowl-150
gm Steamed Vegetable Rice, 1 Bowl-150 gm Vegetable Salad Raita With Milk Curd/Vegan
Curd, 1 Bowl-150 gm Baingan Bharta/ Brinjal/ Eggplant

03:00PM 1 cup- 200ml Black Tea

Evening Snacks

05:00PM 1 Bowl - 150g Kosambari , 4 pc Indian Blackberry (Black Jamun)

Dinner

07:30PM 1 portion Carrot Salad, 1.5 pc Oats Vegetables Chilla-Small

08:30PM 1 Cup- 150ml Hibiscus Flower Ginger Tea

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

Madhu ,

Saturday Diet Schedule 2693 Kcal

Morning

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

07:30AM 1 Glass-250 ml Abc Juice/ Apple Beetroot Carrot Juice, 7 pc Over Night Soaked Almonds

10:00AM 2 pc-40g Pesarattu/Whole Green Moong Dosa, 1 Glass-250 ml Sambaram Or Butter Milk

Lunch

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

01:30PM 1 quarter plate Green Salad, 1.5 Bowl - 150g Akura Pappu, 2 bowl-150g Pudina Rice, 1 Bowl-
150 gm Curd, 1 Bowl-150 gm Pumpkin/ Petha Sabzi

03:00PM 1 cup- 200ml Lemon Tea

Evening Snacks

05:00PM 1.5 cup- 200ml Pumpkin Soup, 10 pc Black Currants (Munnaka)

Dinner

07:30PM 1 quarter plate Cucumber, Carrot And Seeds Salad, 1.5 Bowl-150 gm Garlic Rasam, 2 pc-30g
HiFi Chapati with 1 tsp Ghee (High- Fibre Chapati)

08:30PM 1 cup-150ml Chamomile Tea

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

Madhu ,

Sunday Diet Schedule 2667 Kcal

Morning

06:30AM 2 Glass-250 ml Warm Water

07:30AM 1 Glass-250 ml Green Vegetable Juice, 8 pc Cashews -Plain/ Roasted(Non Salty/Non Fried)

10:00AM 2 pc Neer Dosa + Sambhar, 1 cup- 200ml Double Toned/ Skim Milk

Lunch

11:30AM 1 tbsp-15g Crushed Sesame Seeds (Till Kuttmi), 1 pc Orange

01:30PM 1 quarter plate Green Salad, 1.5 Bowl- 150 gm Barbatti Aloo Sabzi (Chawli Aloo Phali), 2 pc
Amaranth Flour/ Rajgira Roti + 1/2 Tsp Ghee, 1 Bowl-150 gm Cucumbur Raita With Milk
Curd/Vegan Curd, 1 Bowl - 150g Gutti Vankaya kura

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

Evening Snacks

05:00PM 1 Bowl-250 ml Vegetable Dal Soup, 5 piece Cranberry Dried

Dinner

07:30PM 1 portion Tomato Salad, 1.5 Bowl-150 gm Spinach Dal/ Palak Dal, 2 pc Multigrain Roti

08:30PM 1 cup- 200ml Mint (Pudina) Tea

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