Day Meal Food Suggestions

Monday Breakfast 1 small bowl vegetable upma (rava/semolina) with 1 tsp ghee + 1 glass unsweetened almond milk.
Snack 1 handful of roasted peanuts or a small bowl of boiled chana (chickpeas).
Lunch 1 cup brown rice + 1 cup sambar (without potatoes) + 1 cup steamed vegetables.
Snack 1 glass buttermilk (low fat) + 1 handful roasted chana.
Dinner 1 bowl spinach dal + 1 small portion millet dosa + coconut chutney (no sugar).
Tuesday Breakfast 1 small bowl ragi idli with coconut chutney + 1 glass unsweetened almond milk.
Snack 1 handful roasted pumpkin seeds.
Lunch 1 small cup quinoa + 1 cup rasam + 1 cup stir-fried beans or cabbage (with minimal oil).
Snack 1 small bowl roasted makhana (fox nuts) with a pinch of turmeric.
Dinner 1 small portion vegetable uthappam (no sugar) + 1 bowl drumstick sambar.
Wednesday Breakfast 2 plain ragi dosa + 1 bowl tomato chutney.
Snack 1 handful mixed nuts (almonds, walnuts, pumpkin seeds).
Lunch 1 cup brown rice + 1 bowl aviyal (mixed vegetables in coconut yogurt gravy).
Snack 1 glass buttermilk with a pinch of cumin powder.
Dinner 1 bowl vegetable stew with 1 small portion appam (made from brown rice).
Thursday Breakfast 1 small bowl vegetable poha (made with red rice flakes) + 1 glass unsweetened almond milk.
Snack 1 small bowl roasted chickpeas.
Lunch 1 small bowl millet rice + 1 cup spinach sambar + 1 cup okra stir-fry.
Snack 1 handful of soaked almonds (10-12).
Dinner 2 small ragi dosas + 1 bowl coconut chutney (low fat) + sauteed greens.
Friday Breakfast 1 vegetable dosa (made with red rice batter) + chutney powder (podi) with 1 tsp ghee.
Snack 1 small handful roasted peanuts or boiled chana.
Lunch 1 small cup quinoa + 1 bowl rasam + 1 cup sautéed vegetables (carrot, beans, cabbage).
Snack 1 glass unsweetened almond milk with 1 tsp flaxseeds.
Dinner 1 small bowl kootu (vegetable and lentil curry) with 1 small portion brown rice.
Saturday Breakfast 1 small bowl ragi porridge (made with unsweetened almond milk) + 1 tsp chia seeds.
Snack 1 handful roasted makhana or pumpkin seeds.
Lunch 1 small bowl millet rice + 1 bowl dal (no ghee) + 1 cup steamed/sauteed vegetables.
Snack 1 glass buttermilk or 1 handful roasted peanuts.
Dinner 1 small portion red rice idiyappam + 1 cup vegetable kurma (low oil).
Sunday Breakfast 2 ragi idlis + 1 bowl tomato or mint chutney (no sugar).
Snack 1 small bowl roasted chana (chickpeas) or peanuts.
Lunch 1 small bowl brown rice + 1 cup drumstick sambar + 1 cup sauteed greens.
Snack 1 glass unsweetened almond milk + 1 tsp flaxseeds.
Dinner 1 bowl vegetable soup + 2 millet dosas + coconut chutney.
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Day Exercise Sets Reps/Time Rest Calories Burned
1 Brisk Walking (warm-up) 1 10 minutes - 50
1 Bodyweight Squats 3 12-15 reps 30 sec 30
1 Push-Ups (knee variation, if needed) 3 8-12 reps 30 sec 25
1 Plank Hold 3 30-45 seconds 30 sec 20
1 Step-Ups (on stairs/bench) 3 12 reps per leg 30 sec 35
1 Jumping Jacks 3 1 minute 30 sec 40
1 Cool Down Stretching 1 5 minutes - 10
2 Jogging or Cycling (Warm-up) 1 10 minutes - 50
2 Mountain Climbers 3 12-15 reps 30 sec 30
2 Leg Raises 3 10-12 reps 30 sec 25
2 Russian Twists (no weight) 3 12 reps (each side) 30 sec 20
2 High Knees 3 1 minute 30 sec 40
2 Cool Down Stretching 1 5 minutes - 10
3 Cat-Cow Pose 5 minutes 10
3 Butterfly Pose 3 minutes 8
3 Cobra Pose 3 minutes 8
3 Child’s Pose 3 minutes 8
3 Seated Forward Bend 5 minutes 10
3 Deep Breathing (Pranayama) 5 minutes 6
4 Bodyweight Lunges 3 12 reps per leg 30 sec 40
4 Glute Bridges 3 15 reps 30 sec 30
4 Wall Sits 3 30-45 sec hold 30 sec 25
4 Calf Raises 3 15 reps 30 sec 20
4 Side-Lying Leg Lifts 3 12 reps per leg 30 sec 25
4 Cool Down Stretching 1 5 minutes - 10
5 Brisk Walking or Cycling 1 15 minutes - 75
5 Plank with Shoulder Taps 3 12 reps per side 30 sec 30
5 Flutter Kicks 3 12-15 reps 30 sec 25
5 Standing Side Crunches 3 12 reps per side 30 sec 20
5 Jumping Jacks 3 1 minute 30 sec 40
5 Cool Down Stretching 1 5 minutes - 10
6 Sun Salutations 5-10 cycles 40
6 Cobra Pose 3 minutes 8
6 Pigeon Pose 3 minutes per leg 10
6 Deep Breathing 5 minutes 6
6 Child’s Pose 3 minutes 8
7 Leisure Walking 20-30 minutes 80
7 Light Stretching or Yoga 10 minutes 20
Meal Food Food Contents Quantity of Food Estimated Calories Carbs (g) Protein (g) Fat (g) Fiber (g) Vitamins & Minerals
Breakfast Oats Upma Rolled oats, mustard seeds, curry leaves, turmeric, mixed vegetables (carrot, peas, beans, capsicum) 1/2 cup oats, 1 tsp olive oil, 1 cup mixed veggies, 1 boiled egg 300-350 40-45 08-Oct 10-Dec 05-Jun Vitamin A, Vitamin C, Iron, Magnesium, Potassium
Moong Dal Idli Moong dal (yellow lentil), fermentation (for fluffiness), spices (cumin, ginger), rice flour 2-3 idlis, 1 small bowl of sambar, coconut chutney 250-300 35-40 Dec-14 06-Aug 05-Jul B Vitamins, Iron, Calcium, Magnesium
Vegetable Poha Flattened rice (poha), mustard seeds, curry leaves, turmeric, peas, carrots, onions 1/2 cup poha, 1 tsp oil, 1 boiled egg or 1/2 cup low-fat curd 250-300 45-50 07-Sep 07-Sep 03-Apr Vitamin C, Iron, Calcium, Magnesium
Mid-Morning Snack Fruit Snack Banana (or any low-glycemic fruit like apple or pomegranate) 1 small banana or fruit of choice 80-100 20-25 01-Feb 0.2-0.5 02-Mar Vitamin C, Potassium, Fiber
Nuts Mixed nuts (almonds, walnuts, etc.) 10-12 nuts 80-100 02-Apr 03-May 07-Sep 02-Mar Vitamin E, Magnesium, Iron
Lunch Vegetable Sambar Toor dal (pigeon peas), carrots, beans, tomatoes, spices (turmeric, cumin), curry leaves 1/2 cup sambar, 1 small whole wheat roti or 1/4 cup brown rice 350-400 50-55 15-18 10-Dec 08-Oct Iron, Vitamin C, Folate, Magnesium
Curry Leaves & Methi Pulao Brown rice, curry leaves, methi (fenugreek), peas, onions, spices (cumin, ginger) 1/2 cup rice, 1 small bowl of yogurt or buttermilk 350-400 45-50 10-Dec 08-Oct 06-Jul Folate, Iron, Vitamin A, Magnesium
Chana Masala Boiled chickpeas, tomatoes, onions, garlic, ginger, spices (garam masala, cumin) 1/2 cup chickpeas, 1 small whole wheat roti or 1/4 cup brown rice 350-400 45-50 15-18 08-Oct 08-Oct Iron, Folate, Magnesium, Vitamin C
Vegetable Salad Cucumber, tomatoes, onions, lemon juice, coriander leaves 1 small bowl 30-40 06-Aug 01-Feb 0.5-1 02-Mar Vitamin C, Folate, Calcium
Afternoon Snack Buttermilk (Chaas) Low-fat yogurt, water, cumin, mint or coriander, black salt (optional) 1 small glass 50-70 07-Oct 03-May 0.5-1 0.5-1 Calcium, Vitamin B12, Magnesium
Carrot or Cucumber Sticks Fresh carrots or cucumber, hummus for dipping 1 medium carrot or cucumber, 1-2 tbsp hummus 80-100 Dec-15 02-Mar 03-Apr 03-Apr Vitamin A, Vitamin C, Iron
Dinner Vegetable Dosa Whole wheat flour or ragi, cooked vegetables (carrot, peas, potatoes, onions), spices (mustard, curry leaves) 1-2 dosas, 1 small bowl of sambar or coconut chutney 350-400 40-45 08-Oct Dec-14 05-Jul Iron, Vitamin A, Magnesium, Vitamin C
Kootu (Lentil & Vegetable Stew) Toor dal, vegetables (pumpkin, carrots, beans), spices (turmeric, cumin), coconut paste 1/2 cup kootu, 1 small whole wheat roti or 1/4 cup brown rice 300-350 40-45 Dec-14 08-Oct 06-Aug Iron, Magnesium, Vitamin A, Folate
Tofu or Paneer Stir-fry Tofu or paneer, bell peppers, onions, spinach, olive oil or ghee, spices (garam masala, cumin) 100 grams tofu or paneer, 1 small bowl of cucumber or tomato salad 300-350 Oct-15 15-20 15-18 03-Apr Calcium, Vitamin A, Vitamin C, Iron
Evening Snack Mixed Seeds Sunflower seeds, pumpkin seeds, chia seeds, etc. 1 small handful (about 1-2 tbsp) 80-100 05-Jul 03-Apr 07-Sep 02-Mar Magnesium, Vitamin E, Iron
Dark Chocolate Dark chocolate (70% cocoa) 1 small piece (15g) 80-90 10-Dec 01-Feb 05-Jun 02-Mar Magnesium, Iron, Copper
Herbal Tea Ginger or mint tea (unsweetened) 1 cup 0-5 0-1 0-1 0-0 0-1 Antioxidants, Vitamin C