Workout Plan Day 09 - Chronic Conditions
DIET
| Early morning : |
| plain water - 1 cup/ |
| cinnamon with ginger tea - 1 cup/ |
| Green tea - 1 cup ( not regular) |
| Fenugreek water - 1 cup. |
| 6.30 am - workout |
| After workout |
| Orange/Lime juice/Tender coconut water/buttermilk. |
| Break fast : |
| 8.00am - 9.00am: |
| Idly / idiyappam with Coriander or Curry leaves chutney |
| oats 1 bowl/ |
| Broken wheat daliya - 1 bowl. |
| wholegrain bread omelette- 1. |
| Mid Morning : |
| 11.00am - 11.30am: |
| Cucumber salad (Tomato,onion,coriander,pink salt)- 1 bowl/ |
| Yogurt with pomegranate 1 bowl/ |
| Buttermilk (mint,jeera,fenugreek,Asafodida,ginger) |
| Green tea - 1 cup. |
| Lunch: |
| 1:00pm - 1:30pm: |
| Brown Rice -1 Bowl / Capsicum Rice |
| palak dal gravy or fish curry or chicken gravy. |
| Any coloured vegetable poriyal (carrot,beetroot, beans,etc..) |
| kootu with any one ( bottle gourd/Ridge gourd/snake gourd/pumpkin/chow chow) |
| curd 1 small cup. |
| Evening : |
| 4.00 pm - 5. 00pm : |
| Veg or mushroom soup/ |
| brown channa 1 cup/ |
| multigrain crackers 2 nos with tea. |
| mixed seeds - 1 handful. ( pumpkin,chia seeds,sunflower) |
| Dinner : |
| 7:00pm - 8.00pm : |
| Jowar Rotti -2Nos with palak paneer |
| poha - 1 bowl/ |
| Multigrain dosa (pesarattu) - 2 nos with garlic chutney. |
| 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.. |
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