D e a r Satyendra Kumar

Sharma ,
Here is suggested diet plan for you

Diet Plan Summary

Satyendra Kumar Sharma , Male 33 Height : 165 cm. 1499 Kcal Plan
Years

Weight BMI BMR

78 Kgs 28.65 Overweight 1666 Kcal
Ideal weight : 61 Kgs

Suggested Plan for you

Based on your Daily Calorie, nutrients you require: 3 Week Plan 1499 Kcal Plan

Protein Fat Carbs Fiber

56 gm Per day 41 gm Per day 224 gm Per day 35 gm Per day

Your Health Goals Your food choice Your Lifestyle

Goal Food preference Activity

Weight Loss Vegetarian Sedentary

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

Satyendra Kumar Sharma ,

Monday Diet Schedule 1795 Kcal

Morning

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

07:30AM 1 Glass-250 ml Green Vegetable Juice, 7 pc Pistachio

10:00AM 2 pc - 50g Moonglet Chila, 1 Glass-250 ml Sambaram Or Butter Milk

Lunch

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

01:30PM 1 portion Cucumber Salad, 1.5 Bowl-150 gm Chana Palak Sabzi/Curry, 2 pc Whole Wheat
Chapati/ Roti/ Phulka, 1 Bowl-150 gm Curd, 1 Bowl-150 gm Cabbage/Patta Gobhi Sabzi

03:00PM 1 cup-150ml Ginger Cinnamon Tea

Evening Snacks

05:00PM 1 Bowl-150 gm Popcorn

Dinner

07:30PM 1 portion Carrot Salad, 1 plate-250 gm Stir Fry Vegetables & 50G Grilled Paneer

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

Satyendra Kumar Sharma ,

Tuesday Diet Schedule 1830 Kcal

Morning

06:30AM 2 Glass-250 ml Warm Water

07:30AM 1 Glass-250 ml Abc Juice/ Apple Beetroot Carrot Juice, 7 pc Overnight Soaked Walnuts

10:00AM 2 portion Idli Sambar, 1 cup- 200ml Toned Milk

Lunch

11:30AM 1 tbsp - 15g Sunflower Seeds, 1 Bowl-150 gm Muskmelon

01:30PM 1 quarter plate Green Salad, 1 Bowl-150 gm Matar Paneer (50 Gm) Bhurji/ Scrambled Cheese
Peas, 1 pc Multigrain Chapati + 0.5 tsp ghee, 1 Bowl-150 gm Ghia Raita With Milk
Curd/Vegan Curd

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

Evening Snacks

05:00PM 1 bowl-150g Cauliflower Soup, 4 pc Indian Blackberry (Black Jamun)

Dinner

07:30PM 1 quarter plate Cucumber, Carrot And Seeds Salad, 2 pc Ragi Idli With Vegetables And
Coconut Chutney

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

Satyendra Kumar Sharma ,

Wednesday Diet Schedule 1822 Kcal

Morning

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

07:30AM 1 Glass-250 ml Mixed Vegetable Juice Of Choice, 7 pc Over Night Soaked Almonds

10:00AM 2 pc Oats Vegetable Chilla Small + Coconut Chutney, 1 cup- 200ml Double Toned/ Skim Milk

Lunch

11:30AM 1 tbsp - 15g Pumpkin Seeds, 10 pc Grapes (Red)

01:30PM 1 quarter plate Carrot And Cabbage Salad (Coleslaw), 1.5 Bowl-150 gm Mixed Veg (Without
Potato), 2 pc Missi Roti, 1 Bowl-150 gm Vegetable Salad Raita With Milk Curd/Vegan Curd, 1
Bowl-150 gm Tofu Curry

03:00PM 1 cup- 200ml Black Coffee

Evening Snacks

05:00PM 1 bowl 250 ml Mix Vegetables Soup

Dinner

07:30PM 1 portion Tomato Salad, 1 Bowl-150 gm Matar Paneer Pulao

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

Satyendra Kumar Sharma ,

Thursday Diet Schedule 1830 Kcal

Morning

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

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

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

Lunch

11:30AM 1 tbsp - 15g Roasted Flax Seeds/ Alsi , 1 piece-100g Kiwi

01:30PM 1 quarter plate Beet And Cucumber Salad, 1.5 Bowl-150 gm Kathal/ Jackfruit sabzi, 2 pc
Millet Chapati, 1 Bowl-150 gm Cucumbur Raita With Milk Curd/Vegan Curd, 1 Bowl-150 gm
Moth Dal Curry

03:00PM 1 cup- 200ml Black Tea

Evening Snacks

05:00PM 1 Bowl-250 ml Tomato Soup, 1 pc Star Fruit

Dinner

07:30PM 1 portion Radish Salad, 1.5 plate-250 gm Grilled Tofu (50 Gm) And Stir Fry Veggies

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

Satyendra Kumar Sharma ,

Friday Diet Schedule 1827 Kcal

Morning

06:30AM 2 Glass-250 ml Warm Water

07:30AM 1 Glass-250 ml Abc Juice/ Apple Beetroot Carrot Juice, 8 pc Overnight Soaked Walnuts And
Almonds

10:00AM 2 bowl-150g Oats Khichdi, 1 cup- 200ml Toned Milk

Lunch

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

01:30PM 1 quarter plate Green Salad, 1.5 Bowl-150 gm Mushroom Sabzi, 2 pc Amaranth Flour/
Rajgira Roti + 1/2 Tsp Ghee, 1 Bowl-150 gm Curd

03:00PM 1 cup- 200ml Lemon Tea

Evening Snacks

05:00PM 1 Bowl-250 gm Sprout Salad With Paneer

Dinner

07:30PM 1 portion Carrot Salad, 1 portion Millet Chapati With Mix Vegetables In Spinach Curry

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

Satyendra Kumar Sharma ,

Saturday Diet Schedule 1818 Kcal

Morning

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

07:30AM 1 Glass-250 ml Mixed Vegetable Juice Of Choice, 7 pc Pistachio

10:00AM 2 Bowl- 150 g Cauliflower Upma, 1 cup- 200ml Double Toned/ Skim Milk

Lunch

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

01:30PM 1 portion Cucumber Salad, 1.5 bowl-150g Vegan Kadhi (No Curd Kadhi), 1 Bowl-150 gm
Brown Rice, 1 Bowl-150 gm Ghia Raita With Milk Curd/Vegan Curd, 1 Bowl-150 gm Tandoori
Gobhi/ Cauliflower

03:00PM 1 cup-150ml Green Tea

Evening Snacks

05:00PM 1 bowl 250 ml Carrot Beetroot Soup, 8 pc Mulberry (Shehtoot)

Dinner

07:30PM 1 quarter plate Cucumber, Carrot And Seeds Salad, 1 pc Ragi Dosa With Vegetables And
Coconut Chutney

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

Satyendra Kumar Sharma ,

Sunday Diet Schedule 1812 Kcal

Morning

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

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

10:00AM 2 pc Paneer Stuffed Green Moong Chila, 1 Glass-250 ml Sambaram Or Butter Milk

Lunch

11:30AM 1 tbsp - 15g Roasted Flax Seeds/ Alsi , 10 pc Grapes (Black)

01:30PM 1 quarter plate Green Salad, 1.5 Bowl-150 gm Safed Chana Curry/ Kabuli Chana/ Chickpea
Curry, 2 pc Whole Wheat Chapati/ Roti/ Phulka, 1 Bowl-150 gm Vegetable Salad Raita With
Milk Curd/Vegan Curd, 1 Bowl-150 gm Tinda Sabzi

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

Evening Snacks

05:00PM 1 Bowl-150 gm Peanut With Chopped Onion & Tomato

Dinner

07:30PM 1 portion Tomato Salad, 1 Bowl-150 gm Brown Rice Pulao

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