H.E.L.P
HEALTHY EATING LIFESTYLE PLAN
1-4
HOW TO USE THE PLAN
everything you need to know, to use the plan
and structure your week
5-6
VEGETABLES & MACROS
please read this to ensure you understand how
food is categorised
7
FREQUENTLY ASKED QUESTIONS
a comprehensive sheet that covers the most
common questions
8-9
SPECIAL SCENARIOS
covers all special scenarios like pcos, thyroid,
lactation, cheat meals, periods and more
10
EATING OUT GUIDELINES
your ready reckoner to eating out, the dos and
don'ts as well as what you can order
11 - 12
TRACKING PROGRESS
everything from how we will track progress to
the templates you need to fill out.
13
WHAT NEXT ?
how to use this plan
BY SIMRUN CHOPRA
HOW TO USE IT
THINGS TO DO
All measurements are post cooking.
So ½ cup of rice means ½ cup of cooked rice.
Roti is thin and the size of a CD.
The plan is very versatile so feel free to have
fun with it.
Here are some examples :
Print this plan
Read this entire kit carefully
Use standard measuring cups to measure
everything post cooking
Drink a glass of water before every meal and 3 lts a day
Take a picture of everything you eat and send it to us
KEEP IN MIND
Oil should be kept to a minnimum
Anything you add will change the meal composition,
like papad, pickle etc
This plan is designed assuming you are doing 10,000
steps + 30 mins of exercise (cardio or workouts given)
EXAMPLE A: 1 roti + ¾ cup veggies + ½ cup
dahi/ dal / chola/ channa
Could be
- A gobi paratha with dahi
- Quesadillas with hung curd dip
- A fajita with grilled veggie, hung curd and
rajma
- A veg roll or chicken roll (made with atta roti)
- Paneer paratha with sabzi
- Palak paneer with roti
EXAMPLE B : ½ cup rice + ¾ cup veggies + ½
cup dahi or dal / channa / paneer etc.
Could be
- Paneer veg palav
- Soup with mixed veggies paneer / chicken
- Steamed rice with stir fried chicken and
veggies or paneer
- Steamed rice with Chinese style chicken
paneer and veggies
REPLACEMENTS
For more variety
Replace the rice quantity with equal quantities of millets/ noodles / pasta / millets / quinoa / cous cous
etc
Replace roti quantities for wraps / bread / tortilla or different grains like bajra, jowl etc.
Replace roti with whole wheat bread quantity
This is not a diet.
It is a nutirtous balanced plan that will work towards a healthier you.
This is flexible and adapts to any lifestyle or situation
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daily to do list
everything in
one place
a workout
track & submit
your meals
get in your steps
and water
focus on the habit
habits
"We are what we repeatedly do. Excellence then is not an
act but a HABIT" - Aristotle
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plan your workouts
7 DAY PLAN
"Anything is possibe when you
plan and prepare, with purpose"
- SIMRUN CHOPRA
WEEKLY WORKOUTS
3 workouts a week
3 cardio days a week
MON
1 rest day
NOTE : TUE
if you can't workout, do 30 mins walking
try alternating between cardio and
WED
workouts
take one rest day as per your
convenience
THU
finish the workout even if it takes more
than 30 minutes
FRI
schedule your workouts like
appointments, this ensures you do them.
RULE 1
RULE 2
NEVER GO
MORE THAN 2 DAYS
WITHOUT EXERCISE
NEVER CHEAT 2
MEALS IN A ROW
(OVER EATING
BINGE EATING OR
EATING OUT )
3
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Steps with Sim
stay active stay fit
- wait for 30 mins post a meal, before walking
- this can be a gentle walk or as strenous as you feel comfortable
- track your steps
- get your family to join you
DAILY STEPS
TARGET : 10,000 STEPS
1. DOWNLOAD A STEP COUNTER APP
2. SET AN ALARM FOR EVERY HOUR
WHEN IT RINGS - WALK FOR 10 MINS
(you can walk from room to room
or try spot walking - walk in one place)
or add in an evening walk to get some steps in.
3. DRINK A GLASS OF WATER POST WALKING
4. CHECK INSTAGRAM STORIES FOR ADDED
MOTIVATION
4
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SIM plify vegetables
Vegetables need to be the highlight of each meal. Focus on eating a variety of
colourful vegetables, locally available to you.
This is just a classification of vegetables
FIBROUS GREENS
FIBROUS VEGETABLES
Amaranth
Asparagus
Basil Leaves
Bathua
Banana Flower
Bokchoy
Celery
Cilantro
Colocasia Leaves
Coriander
Curry Leaves
Dill Leaves
Drumstick Leaves
Garden Cress
Gongura Leaves
Herbs
Kale
Lettuce
Methi
Microgreens
Mint Leaves
Mustard Leaves
Radish Leaves
Red Amaranth
Salad Leaves
Spinach
Spring Onions
Swiss Chard
Water Cress
Banana Stem
Beans ( All Types)
Brinjal / Egg Plant
Broccoli
Brussel Sprouts
Cabbage
Cabbage - Purple
Capsicum (All Colours)
Cauliflower
Chow Chow
Cucumber
Drumstick
Field Beans
Gourds
Green Papaya
Knol Kohl
Ladies Finger / Okra
Lotus Stem
Mushrooms
Onion
Parwal
Plantain Flower
Radish
Spiny Gourd
Tinda
Tindora (Ivy Gourd)
Tomato
Turnip
Zucchini
STARCHY VEGETABLES
Beetroot
Carrot
Colacassia (Arbi)
Corn
Elephant Yam
Jackfruit Seeds
Peas
Potato
Pumpkin
Raw Banana
Raw Mango
Squash
Sweet Potato
Tapioca
fun fact
Starchy vegetables
are a wonderful
source of complex
carbohydrates
These can be used
as the primary
carbohydrate source
in a meal too
Replace roti / rice with 3/4
cup of starchy vegetables
5
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SIM plify macros
Every meal should have elements from each macronutrient category.
The break up and quantity of each varies based on your plan and workout regime.
Many foods fall under 2 macro nutrients.
This sheet will help you understand the classification
CARBOHYDRATES
SIMPLE
Corn Flour
CousCous
Honey
Maida / Refined Flour
PROTEINS
Maple syrup, Date syrup
Noodles
all pulses,
Lean Meats
Packed cereals
legumes, lentils
(fat & skin
Refined Wheat
and beans including:
removed)
FATS
Sago
Beef
Semolina
Avrakai / Broad Beans
Chicken
Sugar (all forms)
Bengal Gram
Mutton
Avocado
Bacon
White bread
Black Eyed Peas
Pork
Butter
Deli Meats
White pasta
Black Gram
etc
Coconut
Fresh Cheese
White Rice
Cow Peas
Egg Yolks
Chia Seeds
Chick Peas / Channa
Sea food
Flaxseed
Cottage Cheese
COMPLEX
Field Beans
Fish
Ghee
Deli Meats
Amaranth seeds/Rajgira
Finger(Ragi)
Prawn
Nut Butters
Whole Eggs
Barley
Foxtail Millet
Oils
Nuts
Black/Brown/Red Rice
Green Gram
Others
Olives
Paneer
Buckwheat
Horse Gram
Egg White
Seeds
Prawn
Corn /Makkai Ka Atta
Lentil
Low Fat Yoghurt
Margarine
Seeds
Daliya/Broken wheat
Moth Beans
Mushroom
Dressings
Whole Fat Curd
Emmer Wheat Flour
Peas (dry, roasted)
Skim Curd
Whole Fat Milk Mayonnaise
Fox Nut/Makhana
Quinoa
Skim Milk
Jowar
Rajma
Whey Protein
Millets (all)
Redgram Daal
Multi grain flour
Soyabean
Oats and oat meal
Popcorn
Puffed Rice
Quinoa
Ragi/ Finger Millet
Soya flour
Starchy Vegetables + Fruits
Water Chestnut flour
Whole Wheat/ Whole grain
IMPORTANT
Limit red meats and processed meats to
once a week
To reduce the risk of cardio vascular
diseases. Always consume meat without
fat and skin
6
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frequently asked questions
Lifestyle corrections can seem complicated in the beginning.
This section is your go to, to answer all your questions.
Read this before starting and come back to it whenever you need.
WHAT TO DO
BEST AVOIDED
VEGETABLES - eat as many different kinds
as you can
LEAFY GREENS - eat atleast 3 times a
week
NON - VEG - without fat and skin
OILS - preferably cook in olive/ coconut oil
or ghee
FRUITS - eat, don't juice them
CURD / MILK - skim it by removing the
cream after boiling
WATER - drink a glass 30 mins before
meals. 3 lts a day
MEASUREMENTS - always measure, don’t
estimate
CEREALS - add variety - atta, ragi,
bajra, jowar, brown rice, millets
DAL - eat variety. Soak overnight before
cooking. Use 1:3 ratio of dal to water
DAL - Add vegetables or leafy greens
KHICHDI - thin consistency
RICE - drainage method. Boil and discard
excess water
SKIM MILK - boil & cool the milk. Remove
the cream from on top
PRE WORKOUT - use any of the
meals/snacks 30 mins before workout
POST WORKOUT - use any of the
meals/snacks immediately post workout
PROTEIN SHAKES - can be had with water
post workout and is a snack replacement
OMEGA 3 - have with dinner
MOISTURISE - daily post bath apply
coconut oil to whole body. Tap dry. To
reduce the occurance of new stretch
marks.
SUGAR AND SUBSTITUTES - to be reduced.
Limit to 1 -2 tsp a day
FRIED FOOD - avoid oily & deep fried food
FAST FOOD - avoid or max once a week
PACKAGED FOOD - indian snacks, chips, any
packed food to be avoided
AEREATED DRINKS / JUICES / ALCOHOL avoid / limit / ask us for the quantity
REFINED FLOUR (maida) - cookies, white
bread, naan, kulcha, parotha, roomali roti
SALTY FOODS - like pickle, papads,
processed foods, salty snacks. Max 1 tsp of
salt a day
OTHERS - Sweet saunf, toffee, peppermint
EXTREMES - Feasting or Fasting
FATS- like vanaspati (hydrogenated fat), butter,
cheese, re-used oils. Refined oils
focus on
2 cups of vegetables daily
include all the colours
through the week
leafy greens atleast 3 times a
week
atleast 1 cup of fruit a day
atleast 1 cup curd daily
legumes or lentils in atleast 1
meal
7
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frequently asked questions
special scenarios
CHEAT MEALS
Ideally avoid
Eat as per your portion sizes if having a
cheat meal - 1 per week
Eat slowly within 20 mins
It is one meal not a cheat day
If full, make the next meal light or have
fruit as a snack
PCOS GUIDELINES
EXERCISE - daily as per the workouts
sent
AVOID ALL - fried, oily, sweet food
NO JUICES
AVOID / REDUCE consumption of sugar
and other sweeteners
AVOID REFINED, focus on complex
carbohydrates & whole grains. Refer
Macros page 6
AVOID ALL PACKED & PRESERVED
ITEMS
FACIAL HAIR Avoid waxing facial hair as
it can leave marks
HOSTEL FOOD
Buy & carry snacks / fruit with you
Pick from hostel food / cafeteria based
on portions given
Buy cucumber, carrot, capsicum, tomato,
curd
Add these items along with hostel / mess
food
Send hostel menu pictures, for us to
suggest how to eat it or change
THYROID GUIDELINES
AVOID / REDUCE to once a week
cauliflower, broccoli, Brussel sprouts,
capsicum, cabbage
millets
soy products
Take thyroid medication on empty
stomach.
Wait 30 mins before eating
Do not have tea / coffee for at least 45
mins post medicine
Moisturize skin well post shower
LACTATING MOMS
Add a glass of milk with turmeric + kesar
2 Fruits are a must
Balanced meals with adequate protein,
fats and complex carbs
No alcohol, processed food, smoking
AVOID else reduce caffeinated
beverages to 1 cup a day
Boil 1tbsp each methi, jeera, ajwain in
1/2lt water. Dilute and drink through the
day.
Drink a glass of water before and after
every feed. Aim for atleast 4 lts a day
Eat a large variety of vegetables and
fruits
Add lots of high fibre foods
Add a vegetable soup as evening snack
Add 5 soaked almonds on waking + 1 fig
Keep a food journal to check which foods
cause your child gas
8
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frequently asked questions
special scenarios
FESTIVALS / CELEBRATIONS
Eat as per your portion sizes
Avoid too much sweet food
Avoid deep fried food
Schedule this one meal as your cheat
meal for the week
OPT FOR THE LEAST OILY OPTIONS
Else eat before going
Ensure you keep the day's snacks light
WORKING NIGHT SHIFT
You are allowed 3 full meals + 2 snacks in
24 hours
There must be a gap of 10 hours
between any 2 meals
Sleep at least 6 hours continuously
Darken the room 1 hour before sleep
time
Avoid phone and all devices 30 mins
before bed
Change food timings and create a new
schedule, to do this
FEVER / COLD / COUGH
ALCOHOL / SMOKING
WE DO NOT ENCOURAGE OR
SUPPORT SMOKING
& ALCOHOL CONSUMPTION
Ideally avoid or limit to once a week
Eat your meal before
Avoid eating / snacking while drinking
Drink a glass of water between drinks
Do not exceed 2 drinks
Avoid mocktails, cocktails & sangrias
Avoid using energy drinks / juices /
aerated drinks as mixers
Smoking - if you are having trouble
stopping, ask us how to break a habit for
good
PERIODS
WORKOUT : schedule remains
unchanged. If you are unable to do the
workouts, do 30 minutes walking daily
and the steps
FOOD : remains the same
CRAVINGS : plan snacks and meals
before hand. Do not keep processed
food at home
WEIGHT : weight fluctuation before and
during periods is normal.
WORKOUT : with cold & cough same
schedule. Fever needs rest.
FOOD : The plan is balanced and
nutritious and is needed for recovery.
Hence remains the same
9
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frequently asked questions
eating out guidelines
PLEASE REMEMBER
While eating out stick to the portion
sizes mentioned
Check menus online before
Ensure you drink a large glass of water
before the meal
Take a break after every 2 to 3 bites
Serve each course once, as per plan
quantities
No second helpings of the same course
THE BASICS
SOUP – Clear soups, no cream based
soups.
STARTERS - Non fried, tandoori
preferred, kebabs without malai / cream
BEVERAGES - Avoid, else fresh lime
water or soda with salt
SALADS - NO MAYO. Ask for other
dressings on the side
DESSERTS - Avoid. Else wait for the last
bite
PARTIES
PRE PARTY : keep snacks light. Like a
bowl of fruit
DURING : serve all starters once on a
single plate. Serve all main course once.
PORTIONS : stick to your plan portions
WATER : drink water through the
evening
Follow the eating out guidelines
MAIN COURSE OPTIONS
INDIAN : Plain tandoori roti.With a noncreamy gravy else with tandoori items.
CHINESE : Stir fried Veg/greens, nonfried items with steam rice. Noodles take
same quantity as rice in the plan
EUROPEAN : Grilled vegetables and lean
meats / cottage cheese. Replace mashed
potatoes with vegetables.
BUFFETS : Fill as many plates as you like
ONCE. No second helpings. No deep
fried items.
PIZZA : 2/3 slices thin crust pizza with
vegetable & meat toppings is a full meal
TRAVEL EATING
WORKOUT : schedule remains
unchanged. If you are unable to do the
workouts, do 30 minutes walking daily
and increase steps
FOOD : Quantities remain the same. Use
these eating out guidelines
SNACKS : keep snacks very light
HYDRATION : Ensure you drink atleast 3
lts of water
VEGETABLES : atleast 2 bowls of veggies
in a day
10
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tracking progress
Everyone is different and responds differently. Hence
to ensure we track progress appropriately we will be
using a number of methods.
PROGRESS PHOTOS
DO NOT WEAR LOOSE
FITTED SHAPELESS
CLOTHES DO NOT
SLOUCH OR POSE
1
2
STAND WITH FEET
SLIGHTLY APART
IN FRONT OF A PLAIN
BACKGROUND
1 CHEST
Measure around the fullest
part of your Chest, wrap it
around (under your
armpits, around your
shoulder blades, and back
to the front) to get the
measurement.
2 WAIST
3 HIPS
Bend to the side, the crease
that forms is your natural
waistline. Measure around
this. Don’t suck in your
stomach, or you’ll get a
false measurement.
Wrap the tape over the largest part of your
buttocks, making sure the tape is level. This can
be hard, try to do it in front of a mirror.
Take your BEFORE photo before starting the
program
DO NOT delete any of the photos you take
Take these pictures every 4 weeks
Take the photos in the same way ( for
example : your bedroom mirror, 7:30 am on
Friday)
Take full length, front, side and back view as
shown in the examples
Wear tight fitting stretch clothes
These allow you to see differences easily
Take all pictures in front of a plain
background and upload to the app
This helps you and me keep track of
progress.
WEEKLY WEIGH IN
Weigh yourself on the same machine, same
day of the week, at the same time
Preferably first thing in the morning on an
empty stomach and after using the restroom
Enter the weight in the app
MEASUREMENTS
Use a cloth tape measure, not a metal one.
Circle your chest, waist, hips so that the tape is
level and neither too tight nor too loose.
Measure yourself on your bare skin, not over
clothes.
This may sound silly, but don’t trust your
memory — be sure to enter the
measurements in the app!
11
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tracking progress
Throughout the program we will be using 3 methods of tracking “hard
facts”
Using the guidelines provided on the app it is important that you do
this weekly.
Progress Photos will be our primary measurement and even though
we are tracking weight this will be the least important reflection of
progress.
The scale doesn’t always necessarily tell the truth. Consistently taking
photos under the same guidelines is the best tracker. Some changes
may not reflect on the scale but may be VERY visible in the mirror,
especially if you have a moderate or light starting weight.
12
what next ?
habits
"We are what we repeatedly do. Excellence then is not an
act but a HABIT" - Aristotle
We cannot survive on motivation and will power
If you want to succeed, let's start building habits.
Everytime you are stuck, tired, upset ... don't say "I can't do this"
instead ask yourself "what can I do" ?
can i go for a walk
can i avoid deep fried food
can i just send my plate updates ?
Let's focus on PROGRESS over perfection
which means, see what you can do better
can i just add a few more vegetables ?
can i use less oil while cooking ?
can i avoid my phone for 30 minutes before sleeping ?
Do what is possible, aim for progress every day.
That is how i stay consistent, irrespective of what is available or how
bad a day i am having.
To get started
Make a 30 minute appointment with yourself - same time daily
Do the workouts in the morning, before you get tired from the day's
activities
13
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THANK YOU
www.nourishwithsim.com |Whatsapp : 9902218887 | insta : @simrun.chopra | FB : NourishWithSim