Workout Plan Day 07 - Chronic Conditions

warmup

DIET

 

Early morning
Luke warm water with honey/
Fenugreek water/
Almonds 3 nos/
Dates 3 nos/
6.30 - Workout
After workout
ABC Juice (Apple,beetroot or Carrot)/
Tender coconut/
Tea 1 cup.
Breakfast
8 to 9 am (Make your breakfast heavy should take carbs )
Samba Ravai upma/
Aval poha/
Idly or dosa 2 to 3 nos.
Spinach smoothie with banana (optional)
Mid morning 11.30am
Tea with 2 crackers.
Any seasonal fruit.
A cup of watermelon/ Musk melon.
Lunch 1 pm
A cup of Brown rice with dhal.
Any greens (Spinach)
Fish or chicken gravy for non veg.option.
Any vegetable poriyal.
Evening 4.30pm
Vegetable salad.
Green tea with whole grain crackers.
A handful of nuts.
Slices of apple.
Dinner 7.30 to 8 pm
Wheat dosa 2 nos.
Vegetables stuffed paratha 2 nos.
Fenugreek paratha.
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..
 

 

For any assistance or doubts you can reach your centre support Click Here