✅ Daily Routine Plan
Time Activity
6:00 AM Wake up, 1 tbsp Apple Cider Vinegar in 250ml warm water
6:30 AM Workout: 3 rounds of:
• 25 Burpees
• 25 Squats (or to failure)
• 25 Push-ups (or to failure)
Rest 30–60 sec between sets
7:00 AM Breakfast:
• 4 Eggs (4 boiled - remove yolk)
• 100g Greek Yogurt (plain, unsweetened)
• Add soaked almonds (6–8) or walnuts (2) or pistachio for
healthy fats
7:30 AM–1:00 PM Light work/study, stay hydrated (aim for 1–1.5L water)
1:00 PM – Lunch Low-carb High-Protein Indian Lunch:
• Salad (apple, pineapple, avocado, spinach, cucumber,
tomato, carrot with lemon + rock salt)
• Paneer Bhurji / lean cooked Air Fryed chicken / fish
• Palak/Leafy veg sabzi
• 1 multigrain roti or small katori of quinoa/cauliflower rice
• Buttermilk / Jeera water
4:00 PM Posture Correction (10–15 min):
• Wall Angels
• Chin Tucks
• Cat-Cow stretches
• Scapular Pulls
• YWTs
4:30 PM – Light Snack • Herbal Tea (milk thistle)
(Optional) • Roasted Chana / Handful of Foxnuts (Makhana)
• OR Skip if fasting strictly
7:30 PM – Dinner Calorie-dense, nutrition-focused, low-quantity:
• Clear Vegetable Soup with shredded chicken
• Avocado or 1 tsp ghee for healthy fats
• Zucchini/Snake gourd stir fry / sautéed spinach
10:30 PM Wind down: no screen, light reading or stretching
11:00 PM Sleep
🔁 Weekly Fitness Structure
Day Morning Workout Evening (4pm)
Mon Bodyweight HIIT (burpees/squats/pushups) Posture
Tue Lower Body Focus (Lunges, Squats, Calf Posture
raises)
Wed Active Rest (Stretching + Light Yoga) Neck/Back mobility
Thu Core & Upper Body (Pushups, Plank holds) Posture
Fri Mixed (Full Body HIIT) Posture
Sat Flexibility + Mobility Optional walk
Sun Rest Rest
🍱 Meal Swap Suggestions (Low Carb, High Protein)
Lunch Options:
● Paneer Stir Fry + Mixed Veg + 1 Roti
● Boiled Egg Bhurji + Cabbage Sabzi
● Grilled Tofu with Moong Dal Salad
● Besan Chilla with Hung Curd
● Chicken breast (if non-veg) + sautéed spinach
Dinner Options:
● Vegetable Clear Soup with Paneer Cubes
● Stuffed Capsicum with Soya Granules
● Zucchini Noodles + Cottage Cheese Cubes
● Bottle gourd curry + side salad
🧠 Tips for Success
● Drink 2.5–3L water daily.
● Take 1 multivitamin if diet diversity is low.
● Use pink salt and lemon water occasionally to balance electrolytes.
● Avoid snacking unconsciously. Use gum, tea, or brushing if cravings hit.
● Monitor weight and inches weekly — not daily.
Would you like me to turn this into a printable PDF plan or a mobile app layout as well?
You said:
Remove any items with glutin, add dry fruits, add lean cooked air fryed chicken or similar. Add
foods for liver health, foods for zinc, magnesium and other micronutrients.
ChatGPT said:
Updated saved memory
Here’s your updated gluten-free daily diet and fitness plan with added dry fruits, lean air-fried
chicken, and micronutrient-rich foods for liver support, zinc, magnesium, and more:
✅ Daily Routine Plan (Gluten-Free, Nutrient-Dense)
Time Activity
6:00 AM Wake up → 1 tbsp Apple Cider Vinegar in 250ml warm
water
6:30 AM Workout:
3 rounds of:
• 25 Burpees
• 25 Squats (or to failure)
• 25 Push-ups (or to failure)
Optional Add-on: Plank hold 30 sec
7:00 AM – Breakfast Liver + Zinc + Magnesium focused:
• Green Tea (antioxidants)
• Cucumber, Beetroot & Carrot Salad (liver support)
• 100g Greek Yogurt (probiotics + calcium)
• 5 Eggs (3 boiled, 2 scrambled)
• 1–2 tsp Flax or Chia Seeds (omega-3, fiber)
• 6 Soaked Almonds + 2 Walnuts + 2 Dates
(micronutrients + healthy fats)
7:30 AM–1:00 PM Hydrate (1–1.5L water), light work or walk
1:00 PM – Lunch Gluten-Free + Protein + Micronutrients:
• Air-fried Chicken Breast or Grilled Fish (100–150g)
• Moong Sprout Chaat with lemon, onion, coriander
• Sautéed Spinach or Kale (magnesium, iron)
• 1 small bowl Samak (Barnyard Millet) or Quinoa
(gluten-free carbs)
• Mint Buttermilk / Jeera Water (digestion + liver)
4:00 PM – Posture/Mobility • Wall Angels
(10–15 mins) • Chin Tucks
• Scapular Squeezes
• Cat-Cow Stretch
• YWT Raises
4:30 PM – Optional Snack • Black Coffee or Tulsi Tea
• Roasted Makhana or Handful of Pumpkin Seeds
• 1 Date + 4 Pistachios (zinc-rich)
7:30 PM – Dinner Low-calorie + Nutrient-packed:
• Clear Veg Soup with Air-Fried Chicken Strips or
Paneer Cubes
• Steamed or sautéed Bottle Gourd, Broccoli, or
Zucchini
• 1 tsp Virgin Olive Oil or Ghee for fat-soluble vitamin
absorption
• Herbal Tea with Milk Thistle or Dandelion (optional –
liver support)
10:30 PM Wind-down routine (stretch, journal, read)
11:00 PM Sleep
🔁 Weekly Fitness Routine
Same as before with optional flexibility or yoga day added midweek. You can now also include:
● 1-2 days of 20 min fasted cardio (e.g., skipping or jogging)
🍱 Micronutrient Focus: Food List
Nutrient Key Foods in Plan
Zinc Pumpkin seeds, Almonds, Eggs, Chicken, Greek
Yogurt
Magnesium Spinach, Chia Seeds, Banana (small), Almonds
Iron Kale, Spinach, Dates, Eggs, Chicken
Liver Health Beetroot, Turmeric, Green Tea, Lemon, Dandelion Tea
Omega-3 Walnuts, Flax seeds, Chia Seeds
Protein Eggs, Greek Yogurt, Chicken, Moong Sprouts, Paneer
🛑 Avoid These (Gluten Sources)
● Roti/Naan made from wheat → Use Bajra, Jowar, Quinoa, or Samak instead
● Packaged granola/biscuits → Check for wheat, malt, or barley
● So-called "multi-grain" → Often includes wheat flour
