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