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    Diet Plan

    Uploaded by

    Piyush Sharma
    The document provides a 12-week diet plan beginning on September 4th, 2018. It includes guidelines for meals each week focusing on high fiber foods like barley, lentils, soups and salads. Breakfast options include milk, museli, eggs and fruits. Lunches incorporate chapatis, dals and curries. Dinners include soups, lentils and chicken or paneer. Snacks include tea, roasted channa and chia seeds. Guidelines recommend 3 liters of water daily and soaking chia seeds before meals.

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    Diet Plan

    Uploaded by

    Piyush Sharma
    8 views7 pages
    The document provides a 12-week diet plan beginning on September 4th, 2018. It includes guidelines for meals each week focusing on high fiber foods like barley, lentils, soups and salads. Breakfast options include milk, museli, eggs and fruits. Lunches incorporate chapatis, dals and curries. Dinners include soups, lentils and chicken or paneer. Snacks include tea, roasted channa and chia seeds. Guidelines recommend 3 liters of water daily and soaking chia seeds before meals.

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    Diet plan for good health

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    The document provides a 12-week diet plan beginning on September 4th, 2018. It includes guidelines for meals each week focusing on high fiber foods like barley, lentils, soups and salads. Breakfast options include milk, museli, eggs and fruits. Lunches incorporate chapatis, dals and curries. Dinners include soups, lentils and chicken or paneer. Snacks include tea, roasted channa and chia seeds. Guidelines recommend 3 liters of water daily and soaking chia seeds before meals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8 views7 pages

    Diet Plan

    Uploaded by

    Piyush Sharma
    The document provides a 12-week diet plan beginning on September 4th, 2018. It includes guidelines for meals each week focusing on high fiber foods like barley, lentils, soups and salads. Breakfast options include milk, museli, eggs and fruits. Lunches incorporate chapatis, dals and curries. Dinners include soups, lentils and chicken or paneer. Snacks include tea, roasted channa and chia seeds. Guidelines recommend 3 liters of water daily and soaking chia seeds before meals.

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    © All Rights Reserved
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    Diet Plan

    Week 1: (start date: 04-September-2018 – Sept week 1)


    > Diet plan
    > Early morning-jeera + dhaniya +methi water
    > Breakfast- 2days-1glass milk+ 4-5spoon museli 3days- 1 bowl papaya +1 spoon flax seeds 2days- 2egg
    whites+salad/1atta bread sandwich
    > Mid morning. -mint. coriander juice + 1fruit
    > --------------------------Chia seeds------------------------------
    > Lunch. – 3days- 1-2 HF barley chapati +vegetable + salad 4days-curd+veg+salad
    > Evening. – 1 cup green tea +handful roasted channa
    > ---------------------------chia seeds-----------------
    > Dinner. – 3days- 1 bowl tomato soup +salad 4days-1 hf barley cahpati+ vegetable +salad

    Week 2: (Sept week 2)


    > Diet plan
    > Early morning-jeera + dhaniya +methi water
    > Breakfast- 2days- 1glass cold coffee 3days- 1 bowl papaya+1spoon flax seeds 2days- 2egg whites
    > Mid morning. -mint. coriander juice + 1fruit
    > --------------------------Chia seeds------------------------------
    > Lunch. 4days-1bowl sprout salad/chickpea salad + vegetable+salad 3days- 1 bowl curd+vegetable+salad
    > Evening. – 1 cup green tea +handful roasted channa
    > ---------------------------chia seeds-----------------
    > Dinner. –3days- 100gms chicken/paneer +salad 2days- 1 bowl chicken/tomato soup +salad 2days- 1 bowl yellow
    moong dal+ vegetable +salad

    Week 3: (Sept week 3)


    Week 4: (Sept week 4)

    Week 5: (Oct week 1)

    Evening: 1 cup green tea + handful channa or makhaanas


    Week 6: (Oct week 2)

    Week 7: (Oct week 3)

    Liquid detox for 2days- breakfast-apple+coconut water, cold coffee 1glass half milk and half water, lunch-salty
    chaach,lemonsoda,dinner-soup,papaya
    Week 8: (Oct week 4)

    Week 9: (Oct week 5 – Nov week 1)

    Whole millet recipe:


    Take one spoon oil, Add curry leaves add jeera seeds, Add salt green chillies add vegetables
    3-4 spoon whole millet add water and let it cook
    In kadhai or fry pan in low flame only
    Week 10: (Nov week 2)

    Week 11: (Nov week 3)


    Week 12: (Nov week 4)

    Strawberry chia shake: Take handful strawberries half milk half water add half spoon sugar and blendrize them into a
    shake; Add soaked chia seeds to it.

    Week 13: (Nov week 5)


    Notes:

    Soak chia seeds in water for 15 mins and drink before lunch and dinner.
    Drink 3 litres of water daily.
    Don't take roti and dal together, eat roti with vegetable only... Not to mix proteins with roti.
    For breakfast, egg whites, omlette, or khaman/dhokla.
    Can replace papaya with apple or other fruits. Can take apple in dinner as well.
    Can replace mint coriander juice with green tea.
    Juices or tetrapak not allowed. Take fruits in cut form.
    Don’t take rice, potato, banana, mango

    U can have brinjal,capsicum,ladyfinger, broccoli, cauliflower, cabbage, leetuce,beans,peas,bellpepper,ghiya,tori,tinda

    Sandwich dressing-green chutney home made,onion ,tomato ,cucumber

    Allowed fruits-Apple,anar,papaya,orange,pear, Guava ,strawberry, watermelon -before 6 pm

    Take handful mint coriander leaves make a thin paste add lemon juice chat masala in a glass of water

    Take 1tsp chia seeds soak in a glass of water for 15 mins they will become jelly like have water soaked with chia seeds

    Cobadexforte & optisulin 2more multivitamin u also be start with diet

    Soak 1tsp jeera +1tsp dhaniya seeds overnight boil in morning strain jeera n dhaniya just have lukewarm water

    Liquid detox for 2days- breakfast-apple+coconut water ,cold coffee 1glass half milk and half water ,lunch-salty
    chaach,lemonsoda,dinner-soup,papaya

    Dry fruits: Can have 4-5 almonds


    Small piece jaggery allowed

    Attas provided -Diff kind of attas-like high fibre barley, high fibre lentil moong ,high fibre channa moong , chickpeas chilla,
    lentil moong chilla,ragi dosa, whole millet pulao

    Cafeteria lunch menu: 1 bowl soup, wheat bread sandwich, fruits (watermelon, pineapple), and boiled sprouts (chana,
    moong, peanuts, corn, cucumber). -> No peanuts no sandwich

    ½ spoon sugar allowed with milk or cold coffee.

    Funfoods sauce – take ½ spoon – better to avoid.

    Subway sauces with salad: Mustard n red chilly.

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