Workout Plan Day 05 - Chronic Conditions

warmup

 

Early morning 6 am
Plain water/Jeera water/Fenugreek water.
Luke warm water with honey/
Cinnamon with ginger boiled water.
6.30 am workout
After workout
Any juice/
Almonds 3 nos/ Dates 3 nos.
Soaked nuts.
Breakfast
8 to 9 am
Rice idly/dosa 2 nos with green chutney or coconut chutney.
Baby spinach smoothie/
Any fruit smoothie.
Egg omelette/Ragi poridge
Mid morning
11.30 am
Green tea with biscuits.
Fruits salad a cup.
Dry fruits laddu.
Lunch 1 pm
white rice with any vegetable gravy.
Egg /fish/any lean meat.
curd 1/4 Cup.
Evening
4.30pm
Tea with jeera biscuits 2 nos.
slices of Apple/banana.
peanut chikki.
Dinner
7 to 8pm
Broken wheat upma
Chickpea salad 1 cup.
Cucumber salad.(Tomato,onion,coriander, pepper).
Bed Time :
10.00pm - 10.30pm
Warm water -1 Glass / jeera water
Foods To Be Included :
Whole Cereals, Thin Dhal , Vegetables like Cluster Beans and Gourd varieties, Green leafy vegetables, Plantain stem, Citrus fruits, Soups, Skimmed Milk, Egg white, Poached Fish .
Thin dhal,
Coloured vegetables.
ABC Juices.
Green leafy vegetables
plantain stem
citrus fruits
Skimmed milk
egg white
poached fish.
Foods to be avoided:
Early morning 6 am
Plain water/Jeera water/Fenugreek water.
Luke warm water with honey/
Cinnamon with ginger boiled water.
6.30 am workout
After workout
Any juice/
Almonds 3 nos/ Dates 3 nos.
Soaked nuts.
Breakfast
8 to 9 am
Rice idly/dosa 2 nos with green chutney or coconut chutney.
Baby spinach smoothie/
Any fruit smoothie.
Egg omelette/Ragi poridge
Mid morning
11.30 am
Green tea with biscuits.
Fruits salad a cup.
Dry fruits laddu.
Lunch 1 pm
white rice with any vegetable gravy.
Egg /fish/any lean meat.
curd 1/4 Cup.
Evening
4.30pm
Tea with jeera biscuits 2 nos.
slices of Apple/banana.
peanut chikki.
Dinner
7 to 8pm
Broken wheat upma
Chickpea salad 1 cup.
Cucumber salad.(Tomato,onion,coriander, pepper).
Bed Time :
10.00pm - 10.30pm
Warm water -1 Glass / jeera water
Foods To Be Included :
Whole Cereals, Thin Dhal , Vegetables like Cluster Beans and Gourd varieties, Green leafy vegetables, Plantain stem, Citrus fruits, Soups, Skimmed Milk, Egg white, Poached Fish .
Thin dhal,
Coloured vegetables.
ABC Juices.
Green leafy vegetables
plantain stem
citrus fruits
Skimmed milk
egg white
poached fish.
Foods to be avoided:
Deep fried foods
spices
baked products
sprouted grams
rich pastries
junk foods
beverages
vegetables like cabbage, broccoli,etc..
Deep fried foods
spices
baked products
sprouted grams
rich pastries
junk foods
beverages
vegetables like cabbage, broccoli,etc..

 

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