Weekly Diet Plan – w.e.f 25th May – 30th June 2020
MORNING REGULAR SMOOTHIE WITH 1 FRUIT (½ Apple or ½ Banana)
BREAKFAST – 8:00 – 9:30
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LIST A – Options
CHUTNEY (Mint – Tomato Chutney) - 1 Teaspoon
3 Egg Whites Boiled
Mixed Vegetable Salad with Spices (100 gms) and 1 Teaspoon Peanut Butter
Mid- Morning Meal Around (Post 2 Hr of Breakfast)
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25 Gms Chana Sattu with Water
Lunch (POST 3 HR OF Mid- Morning Meal)
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2 Items as a Combinations
1 BOWL SALAD – 100 gms
1 Katori - DRY SUBJI (GREEN) – options Bhindi / Kunduru / Mix Vegetable / Lauki
/ Turai / Palak – Saag / Beans
EVENING SNACKS
On Work-Out Days: As a Pre-Workout Diet
 Brown Bread – 1pc OR ½ Roti
 Peanut / Almond Butter – a Tea Spoon
On NON- Work-Out Days:
 10 Gms – Roasted Peanuts + 10 gms – Roasted Chana
Or
 8 Soaked almonds with 6 Halves of Soaked Walnut
Post Work-Out Diet - On Work-Out Days
1 Scoop of Whey Isolate with Chilled Water
On NON- Work-Out Days:
2 Egg White – Omelet / Boiled OR Sauté Sprouts with Veggies
DINNER (Post 3 Hr of Evening Snacks)
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1 ½ KHAPLI WHEAT ROTI
150 Gms ANY TYPE OF COOKED DAL – Arhar / Moong / Masoor / Mix Dal.
1 BOWL SALAD – 100 gms
1 Katori - DRY SUBJI (GREEN) – options Bhindi / Kunduru / Mix Vegetable / Lauki
/ Turai / Palak – Saag / Beans
Bed Time – 15 mins before Bed – Daily
Soya / Almond Milk – 150 ml
LIST A
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Break Fast Day Wise Options
Moong Dal Chilla – 100 gms
Besan Chilla 1 ½ pc + Soya Nuggets Sabzi
Boiled Chana - 1 Katori
Moong Dal Chilla – 1 ½
Boiled Chickpea/Raajma - 1 Katori
Mix Dal Chilla 1 ½ pcs
Moong Dal Idly – 150 gms + Sambhar
LIST B
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Lunch Options Day Wise
150 gm Dal + 1 ½ Roti
100 gms Soya Nuggets + 150 gms Brown Rice
150 gms Millets + 150 gms Channa Gravy
150 gm Dal + 1 ½ Roti
150 gms Millets + 150 gms Chickpeas / Rajma Gravy
150 gms Moongori Matar + 1 ½ Roti
XXX
LIST C
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Dinner Options Day Wise
150 gms Makhana Matar + 1 Roti
150 gm Dal + 1 Roti
Sattu Paratha – 1 ½ pcs
Khichdi - Moong Dal – 200 gms
150 gm Dal + 1 Roti
Dal Bhara Paratha – 1 1 ½ pcs
Moong Dal Idly Fry 100 gms + Any Dish of EGG – 2 Eggs