Workout Explanation with Graphics



Early morning 6 to 7am
Luke warm water with thyroid tablet After half an hour
Any one of the following.
Bottlegourd juice with a pinch of salt
Cinnamon tea + lime juice
Fenugreek water
5 to 6 no's of Almonds
Black tea or coffee
BREAKFAST 8.30 - 9.30 [Any one of the following]
Oats upma/Idly ( 3 no's)
Barley dosa (3 no's)
Ragi pan cake - 2 nos
Rice idly / dosa -3 nos.
Paneer stuffed oat dosa -2 nos.
MID MORNING - 11.30 to 12.30pm [Any one of the following]
Green tea -100ml.
Soups of watery vegs (plaintain/tomatoes/mushroom)
Gooseberry / Guava
Dates 3 to 4 no.
LUNCH 1 to 1.30pm [Any one of the following]
A bowl of mixed veg.salad + 2 roti's
A bowl of rice + greens gravy + 1 veg.(your choice).
Mushroom pulav + cucumber or carrot raita.
Variety rice of your choice.
A bowl of brown rice + non veg curry + 2 boiled egg whites.
EVENING SNACK 4 - 5pm [Any one of the following]
Tea/coffee + 2 fiber biscuits
Fruit salad + custard
A bowl of sprouts salad
2 tsp of mixed nuts.
DINNER 7.30 to 8pm[Any one of the following]
Bajra roti+green chutney
Broken wheat upma + coloured vegetables
Vegetable dosa (beetroot/carrot)
Red aval poha.
BED TIME - 9.30 to 10pm [Any one of the following]
A glass of warm milk + pinch of turmeric.
Foods included - Raw fruits,coloured vegetables,whole grains,yogurt/curd.
Foods avoided - sugary, calciferous vegetables like broccoli,cauliflower, cabbage (Thyroid)Refined,canned,pastries and soy products.

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