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    FHY 4WK - Week 3

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    amee.8683
    This document provides a 3 week nutrition plan for a women's fitness challenge. It outlines the recommended foods and drinks to consume at various times of the day, including fennel seeds water in the early morning, a breakfast of steamed sprouts or an egg sandwich, an mid-morning snack of aam panna or coconut water, a lunch including fish or dal with chapati and salad, an afternoon snack of green tea and fruit, a light evening meal of veggies and chapati, and a post dinner beverage of chamomile tea. The plan aims to support the fitness goals of the challenge through balanced and nutritious whole foods.

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    FHY 4WK - Week 3

    Uploaded by

    amee.8683
    18 views2 pages
    This document provides a 3 week nutrition plan for a women's fitness challenge. It outlines the recommended foods and drinks to consume at various times of the day, including fennel seeds water in the early morning, a breakfast of steamed sprouts or an egg sandwich, an mid-morning snack of aam panna or coconut water, a lunch including fish or dal with chapati and salad, an afternoon snack of green tea and fruit, a light evening meal of veggies and chapati, and a post dinner beverage of chamomile tea. The plan aims to support the fitness goals of the challenge through balanced and nutritious whole foods.

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    This document provides a 3 week nutrition plan for a women's fitness challenge. It outlines the recommended foods and drinks to consume at various times of the day, including fennel seeds water in the early morning, a breakfast of steamed sprouts or an egg sandwich, an mid-morning snack of aam panna or coconut water, a lunch including fish or dal with chapati and salad, an afternoon snack of green tea and fruit, a light evening meal of veggies and chapati, and a post dinner beverage of chamomile tea. The plan aims to support the fitness goals of the challenge through balanced and nutritious whole foods.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    18 views2 pages

    FHY 4WK - Week 3

    Uploaded by

    amee.8683
    This document provides a 3 week nutrition plan for a women's fitness challenge. It outlines the recommended foods and drinks to consume at various times of the day, including fennel seeds water in the early morning, a breakfast of steamed sprouts or an egg sandwich, an mid-morning snack of aam panna or coconut water, a lunch including fish or dal with chapati and salad, an afternoon snack of green tea and fruit, a light evening meal of veggies and chapati, and a post dinner beverage of chamomile tea. The plan aims to support the fitness goals of the challenge through balanced and nutritious whole foods.

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    © All Rights Reserved
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    FITTER AND HEALTHIER YOU

    FHY 4 WEEKS WOMEN FITNEES CHALLENGE


    WEEK 3
    Date: 21st May – 27th May
    Nutrition Plan 3
    EARLY MORNING Fennel Seeds water (lukewarm)(6:00 AM)

    (6:30 AM) 5 soaked almonds + 2 soaked walnuts

    (7:00 AM) Tea/coffee (optional) (Low fat milk)

    BREAKFAST 1 small plate steamed green moong sprouts (1 bowl steamed moong sprouts +
    veggies/1 bowl pomegranate + lemon)/
    (8:00 -9:00 AM)
    Paneer/Avocado/Egg + veggies sandwich (2 whole wheat bread/brown bread +

    low fat paneer (50 g)/1 small avocado spread/1 whole egg + veggies)/

    2-3 rava idlis +1 bowl sauteed veggies/

    + green chutney + 1 glass thin buttermilk (add pink/black salt, cumin seeds
    powder)

    MID MORNING Aam Panna (1 bowl cooked raw mango + 2 tsp jaggery powder grind both, add
    water, cumin seed powder and crushed mint leaves)/Coconut Water
    (11:00–11:30 AM)

    LUNCH 1 bowl fish curry (2 small pieces, less coconut)/yellow moong dal/rajma curry/

    (1:30 – 2:00 PM) green leafy veggie curry/cucumber raita

    + 1-2 small whole wheat chapati/jowar dosa/jowar chapati/1 small plate steamed
    rice

    + 1 glass thin buttermilk (curry leaves, cumin seed powder)

    + 1 small plate salad (cucumber, onion, tomato, beetroot, carrot, bell pepper,
    lettuce)

    EVENING SNACK Green tea (4:00 PM)


    (4:30-5:00 PM) 1 allowed fruit

    (5:30 PM) Tea/Coffee (optional) + 2-3 marie biscuits/1 bowl roasted puffed rice

    DINNER 1 bowl veggies + 1 whole wheat chapati/1 small jowar dosa/chapati

    (7:00 – 7:30 PM) lettuce/cabbage paneer veg wrap (1 lettuce/cabbage big leaf, for filling low fat
    paneer (100 g) + bell peppers + 2 tsp hung curd + herbs + pink salt)

    green chutney (small quantity)

    Apple Oats shake (1 whole apple + 2-3 tbsp roasted oats + 1 cup low fat curd/low
    fat milk + 2 tsp soaked chia seeds) (thrice a week)

    POST DINNER Chamomile/green Tea

    (9:00 –9:30 PM) 1 small cup low fat milk (150 ml, only for breastfeeding mother)

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