Name: Shreya Rathi
Age: 23
BMI: 33.07
Weight: 74.4
Diet Preference: Vegetarian
Nutritionist Name: [email protected]
06:00 AM
Cinnamon Water(1 glass) Soaked and peeled almonds(4 almond) Dry Fig(1 fig)
or
Jeera Water(1 glass) Soaked and peeled almonds(4 almond) Dry Dates(1 small date, pitted)
07:45 AM
Low Fat Milk(200 ml)
08:30 AM
Besan Cheela (2 cheela) Tomato Chana Dal Chutney(3 tablespoon)
or
Besan Methi Roti (2 roti/chapati) Curd(1 katori)
or
Vegetable Poha with Sprouts(1 katori) Chia Seeds with Curd(1 katori)
or
Homemade Dosa(2 small) Dal Pudina Chutney(3 tablespoon)
or
Vegetable Daliya Upma(1 katori) Chia Seeds with Curd(1.5 katori)
or
Vegetable Upma(1 katori) Chia Seeds with Curd(1 katori)
or
Oats(0.5 cup) Low Fat Milk(1 cup) Mixed Nuts(1 tablespoon)
11:00 AM
Apple(0.5 small (2-3/4" dia)) Flax Seeds(1 tsp, ground)
or
Guava(1 fruit, with refuse) Flax Seeds(1 tsp, ground)
or
Papaya(1 cup 1" pieces) Seeds, flaxseed(1 tsp, ground)
or
Pomegranate(5 tablespoon) Flax Seeds(1 tsp, ground)
or
Orange(1 small (2-3/8" dia)) Flax Seeds(1 tsp, ground)
01:00 PM
Tomato Cucumber Salad(1 katori) Bajra Roti(2 roti/chapati) Dal Tadka(1 katori)
or
Tomato Onion Cucumber Salad(1 katori) Rice(1 katori) Vegetable Korma with Less Oil(1 katori)
Curd(1 katori)
or
Cucumber Carrot Salad(1 katori) Roti(2 roti/chapati) Paneer Capsicum Bhurji(1 katori)
or
Tomato Cucumber Salad(1 katori) Rice(1 katori) Rajma Gravy(1 katori) Carrot Beans Bhaji(1
katori)
or
Cucumber Tomato Salad(1 katori) Bajra Roti(2 roti/chapati) Bhindi Sabji(1 katori) Curd(1 katori)
or
Cucumber Tomato Beetroot Salad(1 katori) Roti(2 roti/chapati) Palak Dal(1 katori)
or
Cucumber and Greens Salad(1 katori) Vegetable Pulao with Less Oil(1 katori) Chia Seeds with
Curd(1 katori)
04:30 PM
Green Tea(1 tea cup)
05:00 PM
Roasted Peanuts(1 tablespoon)
or
Roasted Makhana(0.5 cup)
or
Mixed Sprouts Vegetable Salad(1 katori)
or
Roasted Chana(1 tablespoon)
07:00 PM
Cucumber Tomato Salad(1 katori) Bajra Roti(2 roti/chapati) White Chole Sabji(1 katori)
or
Knol Khol Tomato Cucumber Onion Salad(1 katori) Roti (2 roti/chapati) Rajma Dal(1 katori)
or
Rice(1 katori) Mix Dal(1 katori) Ghiya ki Sabji(1 katori)
or
Cucumber Tomato Salad(1 katori) Rice(1 katori) Masoor ki Dal(1 katori) Curd(1 katori)
or
Tomato Cucumber Carrot Salad(1 katori) Roti(2 roti/chapati) Paneer Mixed Vegetable Curry(1
katori)
or
Capsicum Cucumber Tomato Salad(1 katori) Dal Khichdi(1 katori) Chia Seeds with Curd(1 katori)
Beetroot Sabji(1 katori)
or
Carrot Tomato Salad(1 katori) Roti(2 roti/chapati) Vegetable with Dal(1 katori)
10:00 PM
Low Fat Milk(200 ml)
NOTES
Follow the following guidelines when you start your diet -
1) Start with a positive mind and ensure 6-8 hours of sleep daily.
2) Log your meals daily so I can keep a watch.
3) Update your weight every Sunday, weigh when you wake up, on the same scale, at same place and pref
erably same clothes.
4) Drink 10-12 glasses of water daily. Drink at evenly spaced intervals and not all in one go.
5) Avoid refined cereals, bakery items, canned or packaged foods, fried and sweet items.
6) Avoid fruit juices, soft drinks and alcohol. Avoid eating out a lot.
7) Use maximum of 3 tsp of oil/ghee/butter in a day and no or less than 1 tsp of sugar in a day.
8) Finish your salad first and then eat your lunch and dinner.
9) Eat slowly, chew every bite properly.
10) Remain active for at least 40 minutes daily for 5-6 days a week. Do not exercise on empty stomach or
right after a meal.
Lets have some lifestyle changes too
-> Portion sizes are the key to success of any diet regime. But chances are good that you are eating too m
uch of certain foods.
The serving size listed on the Nutrition labels, is not the recommended portion size. It is simply the amoun
t that most people consume when they sit down to eat that particular food.
The best way to manage portion control is to measure your foods with inexpensive kitchen tools like a me
asuring cup/katori,measuring spoons or a digital scale.
Then enter the same in your logs!
Best of luck
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
