Minal Dinesh Gada

Nutritionist
7021188036

Sonalkumar Kanchankumar Pardeshi | 31 years | male

Sonalkumar
10-FEB-2024
Remarks
Morning: On waking :6.30 am
1 glass water +1 TSP Fenugreek seeds ( soaked overnight ) +
+2 black dates + 5 Almonds +2 walnuts

Breakfast: 8.30 am
1 bowl boiled moong / sprouts/1 whole egg +2 whites omlette /2 besan chilla /2 moong dal chilla

Mid morning :-11.00 am

1 glass water +1 TSP chia seeds

Lunch:1.00 pm
1 bowl vegetable cooked salad/ soup / stir fry veggies+
1 bowl curd /buttermilk+
1 bowl dal / pulses/100 g non veg cooked in less oil thrice a week+
1 bowl of vegetable sabji (leafy veggies -3 times a week)+
1/2 bowl rice/1 fulka roti/ 1/2 bhakri /1/2 bowl daliya

Evening:4.30 pm
1 bowl fruit+
1/2 bowl of puffed rice/ popcorn / makhana/ roasted channa

Dinner:8.30 pm
Same as lunch
or
1 bowl stir fry veggies / salad/ soup +
1 bowl curd/ kadhi+
1 bowl vegetable dal khichadi /broken wheat khichadi/ oats khichadi

Instructions:
45 mins cycling /+20-30 mins weight/ strength training
Have 2 pinch ajwain after each meal
Avoid bakery products, fried products,Packaged foods,sugar,jaggery,honey
Reduce stress levels
10 mins meditation daily
Take 6-7 hrs of sound sleep
3 litres water
3 TSP oil/ day
Ghee -1TSP / day
Avoid spicy food

Minal Dinesh Gada