Workout Plan Day 09 - Chronic Conditions





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.
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
baked products
sprouted grams
rich pastries
junk foods
vegetables like cabbage, broccoli,etc..
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