meal
Days Early Morning(8:30a.m.) Pre breakfast (9 :00 am) Breakfast(10:30am)
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in 1 medium bowl poha +1
Day 1 1 glass warm water tonned milk katori anar
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in 1 brown bread sandwich
Day 2 1 cup flaxseed water tonned milk +papaya 1 katori
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in 1 suji toast + 1 apple / 3 egg
Day 3 Warm water 1 glass tonned milk white omlette
handful of nuts + 1 cup vegetable
Day 4 1 cup flaxseed water smoothie 2 butter toast+1 keenu
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in 1 stuffed besan chilla +
Day 5 Jeera water tonned milk 1apple
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in
Day 6 1 cup methi dana water tonned milk 2 suji uttapam / 1 stuffed roti
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in 1 medium bowl suji upma+1
Day 7 1 cup methi dana water tonned milk guava
handful of nuts + 1 cup vegetable
smoothie / milk / tea / coffee in 1 bowl fruit chaat +2 boiled
Day 8 1 cup methi dana water tonned milk eggs
Note
Flour-multigrain chapati is beneficial
Keep your weight watched at every 6th day.
Blend of oil is beneficial includes,refined oil,olive oil or mustard oil.
Use toned milk and milk products only.
Use iodine salt.
Do exercise including aerobics,yoga,crunches,planks,pushups,jogging,skipping etc and walking daily after dinner aleast for 3
Drink 10-12 glass of water and stay hydrated througout the day.
Have 1 bowl curd at lunch time.
Have 1 cup green tea after 30 min of main meals and cinnamon water 1 cup before sleeping.
Use less amount of oil in food preparation.
If feeling hungary after dinner can have a bowl of fruit,salad or glass of sugarfree milk 1 glass 30 min prior sleeping.
If feeling full after main meals can skip mid meals and if feeling hungary after mid meals can have salad,fruits,flax seed,pum
Can have 1 cup tea once in a day.
Include 1 bowl curd in your lunch time.
Have vit C rich fruits and vegetables.
Have almonds,raisins,walnuts.
Have 1 glass turmeric milk before sleeping.
Include ginger,garlic,blackpepper,cloves in your diet.
Immunity booster drinks
1.Turmeric tea early morning or before going to sleep 1 cup.
2.Basil and cinnamon leaf water can have in place of normal water.
3.Blackpepper+Gloy+Cloves+ginger+lemonjuice kadha thrice a day 1 cup.
4.Orange,pineapple,beetroot juice 1 glass per day.
Quantity
Soup-250gm
Sabji/Dahi-100 to 150gm
Fruit-200gm
Tea/milk(cup)-100ml
Milk/juice(glass)-200 to 250ml
Salad-1 plate
Whole cereal meal(Porridge,upma)-250gm
Chaat-250gm
Detox drink-1 glass seed=5-10gm (soaked overnight)
For craving/munching options
1 glass sugarfree milk+almonds/walnuts 2 piece
Handful of roasted mkhane
Handful of roasted chana
1 plate cucumber
1 bowl papaya
Roasted flax+pumpkin seeds handful
Trail mix handful
Diet bhelpuri 1 katori
Mid Morning(12:00pm) Lunch(2 :30p.m.) Tea Time(5-5:30:00p.m.)
1 cup green tea+makhana roasted
1 cup green tea / 1 medium plate chole handful / 1 cup green coffee /
cinnamon water chawal/ kadhi chawal normal tea +2 biscuits/ rusks
1.5-2 roti+any
seasonal
1 cup green tea / vegetable+dal+salad+C 1 cup tea / green tea 2 marrie
cinnamon water urd biscuits
1 cup green tea+makhana roasted
1 cup green tea / 1 medium plate handful / 1 cup green coffee /
cinnamon water daalchawal +salad normal tea +2 biscuits/ rusks
1.5-2 daal ki roti or 1 cup green tea+makhana roasted
1 cup green tea / normal roti +any green handful / 1 cup green coffee /
cinnamon water vegetable normal tea +2 biscuits/ rusks
1 medium bowl chana
dal khicahdi +Curd /
1.5- 1 cup green tea+makhana roasted
1 cup green tea / 2roti+dal+vegetable+c handful / 1 cup green coffee /
cinnamon water urd normal tea +2 biscuits/ rusks
1.5-2 roti+ 1
subzi+salad / 1 bowl 1 cup green tea+makhana roasted
1 cup green tea / chicken handful / 1 cup green coffee /
cinnamon water curry+rice+salad normal tea +2 biscuits/ rusks
1 medium plate 1 cup green tea+makhana roasted
1 cup green tea / SABUDANA UPMA 250 handful / 1 cup green coffee /
cinnamon water GRAMS normal tea +2 biscuits/ rusks
5to 6 idlis +sambhar/ 1 cup green tea+makhana roasted
1 cup green tea / 1.5stuffed handful / 1 cup green coffee /
cinnamon water parantha+curd normal tea +2 biscuits/ rusks
after dinner aleast for 30-40 minutes.
prior sleeping.
lad,fruits,flax seed,pumpkin seeds, coconut water,lassi,chaas,salad etc.
General Guidelines for Covid 19.
Dinner(8:30.p.m.) Post dinner (10:00 pm)
1 bowl vegetable soup +1 sandwich 1 cup saunf+jeera water
1 bowl daal any +50 grams paneer
saute +1 chapati 1 cup saunf+jeera water
1 bowl tandoori mushrooms+1 cup
soup / 1 medium plate vermicilli
upma 1 cup saunf+jeera water
1 medium bowl pulao 1 cup saunf+jeera water
1 bowl bowl milk cornflakes +single
slice butter toast 1 cup cinnamon+ tejjpatta water
1 bowl chicken tikka 4 to 5 pieces / 1
bowl chicken soup + 3 pieces ready
made dhokla 1 cup cinnamon+ tejjpatta water
1 grilled cucumber tomato onion
sandwich 1 cup cinnamon+ tejjpatta water
1 oats chilla / 2 plain besan chilla 1 cup cinnamon+ tejjpatta water
