Tanya |7/4/23 | 58 | 33 7:30am - wake up + water + Fruit / 8-10 raisins /2-3 Dates 8-9:15- workout 9:45-10:00- [oats (1 handful) + Milk+ 1 banana/ Mango + mix seeds] [idli /Poha + coconut chutney / stuffed parantha ] + milk/ curd Roti + egg bhurji + Dhaniya pudina amla chutney 11:00-12:00- tea (optional) / fruit 1:30 –Boiled Rice &/or Roti + Daal/ Rajma/ chole/ Chicken + sabji + curd 5:00- Dry chana / Sprouts chaat / fresh fruit smoothie / hummus & vegetable sticks / (chia seeds + milk + fruits + dessicated coconut) 8:00-9:00- Boiled Rice/ Roti+ Daal/ Rajma/ chole + sabji / Besan cheela with Green chutney / omlette made with left over vegetable / steamed rice + grilled chicken or fish + vegetable stir fry soup / vegetables tossed with pasta + chicken 10:30-11:00- Sleep ManishaMehta│dietitianmanisha@gmail.com www.facebook.com/DietitianManisha │ @dietitianmanisha Examples of different nutrients Carbs: Rice /Poha/ Oats/ Idli / Quinoa / Ragi / Sooji / Daliya/ Pasta/ Bajra /Jwar / Rice noodles Protein: Paneer / Daal / Rajma / Chana / Curd / Besan / tofu / lentil pasta / Chicken / Fish Fiber: Vegetables / Fruits Guidelines: 1. Divide your plate into 3 components, i.e., Carbs (40%) + Protein (30%) + fiber (30%) Workout: ITYW: https://www.youtube.com/watch?v=Yv6sUKOwOY8&feature=youtu.be - 6-7 exercises , 8-12 reps , 3 sets - Form> Weight - 4/7 , 3 days weights , 1 day Functional To be avoided: oil pickles, carbonated beverages, sugar, honey, jaggery, Refined flour & its products (Biscuits, Bread, rusk, Fan, Bhature, Kulche, Naan, Fried Food, confectionaries) To be taken in plenty: Milk & Milk products (double toned), Green Veg. vegetable juices, whole fruits & grains, garlic (do not cook it to brown) Water: 2 glasses before breakfast + 2 bottles between breakfast & dinner + 1-2 glasses before sleeping ManishaMehta│dietitianmanisha@gmail.com www.facebook.com/DietitianManisha │ @dietitianmanisha