Name:
Age:
Ankit Singh
23
Date: 09-11-2023
MEAL
EARLY MORNING
FOOD ITEMS
 1 glass warm water with few drops lemon juice
 3-4 almonds (soaked overnight) + 2 walnuts
Exercise or walk for 40-45 minutes at least 5 days a week
After exercise: 1 Max protein daily 10 gm Protein Bar
5BREAKFAST
(8:00 – 9:00 am)
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1 cup tea/ coffee/ milk (1/2 tsp sugar)
1 medium bowl poha/ upma/ 2-3 idli or 2 plain dosa with
sambhar and chutney/ vegetable omelette with a slice of
multigrain bread
Alternate days have oats/ muesli/ wheat flakes with milk
(no sugar, can add grated fruits)
For hectic mornings, if require ON-THE-GO breakfast, have 1
Max Protein Active 20 gm Protein Bars OR Max Protein 7
grain breakfast cookies OR Max Protein Muesli
Max Protein Plant Protein Powder
MID-MORNING
(11-11:30 am)

1 glass lime juice (salted) / 1 fistful of roasted chana OR Max
Protein 7 grain cookies
LUNCH
(1:00 -2:00 pm)
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2 tsp roasted flax seed powder or 2 tsp roasted flax seed
(can add it over salads also)
Salad (1 cucumber + 1 tomato/ 1 cucumber + 1 carrot, any 2
vegetables)
2 chapati/ 1 jowar or bajra bhakri / 2 tbsp rice
1 medium bowl green vegetable
1 bowl dal/ 1 bowl non-veg/ 1 bowl curd
If you are avoiding lunch for some reason you can have Max
Protein Ultimate 30 gm Protein Bars or Max Protein Plant
Protein Powder
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SNACKS
(5-5:30 pm)
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1 cup tea/ coffee/ milk (1/2 tsp sugar OR no sugar)
1 small bowl of RiteBite Max Protein Snack (Cookies, chips)
or kurmura chana/ makhana/ roasted chana/ sukha bhel/
steamed sprouts chaat
6-6:30 pm
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1 fistful nuts (almonds + walnuts +pumpkin seeds +
sunflower seeds)
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DINNER
(8:00- 9:00 pm)

2 tsp roasted flax seed powder or 2 tsp roasted flax seed
(can add it over salads also)
Salad (1 cucumber + 1 tomato/ 1 cucumber + 1 carrot, any 2
vegetables)




1 jowar or bajra bhakri / 2 tbsp rice
1 medium bowl green vegetable
1 bowl dal/ 1 bowl non-veg/ 1 bowl curd
If you are avoiding dinner for some reason you can have
Max Protein Ultimate 30 gm Protein Bars or Max Protein
Plant Protein Powder

2 tsp roasted flax seed powder or 2 tsp roasted flax seed
(can add it over salads also)
Salad (1 cucumber + 1 tomato/ 1 cucumber + 1 carrot, any 2
vegetables)
1 bowl vegetable soup
OR
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
OR


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2 tsp roasted flax seed powder or 2 tsp roasted flax seed
(can add it over salads also)
Salad (1 cucumber + 1 tomato/ 1 cucumber + 1 carrot, any 2
vegetables)
1 medium bowl oats khichdi
OR



2 tsp roasted flax seed powder or 2 tsp roasted flax seed
(can add it over salads also)
Salad (1 cucumber + 1 tomato/ 1 cucumber + 1 carrot, any 2
vegetables)
Roasted chicken/ fish
Note:
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Avoid oily and fried food.
Breakfast is compulsory. Do not skip it.
Avoid processed food, maida and its products, chips, soft drinks, etc.
Avoid red meat.
Check / Lower the intake of sugar, jaggery and honey.
Have minimum of 2 litres of water every day.
Add Tulsi leaves to your tea or green tea.
Oil consumption – ½ litre per person per month.
Have small and frequent meals.
Avoid papad, pickles, namkeen, chutneys, dry fish.
Salad compulsory in both the meals.
Avoid cakes, cookies, bakery products.
Never have fruits along with meals.
Have banana, mango, chiku, sitaphal and grapes in moderate amount.
Have potato, sweet potato, suran, arbi and raw banana in moderation.