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Workout Plan Day 10 - 80 Kgs & Above
Workout Explanation with Graphics 
| DIET |
| EARLY MORNING |
| 2 glasses of plain warm water |
|
2 glasses of jeera water / methi seed water (soak 1 tsp of jeera or methi overnight. drink early morning)
|
| BREAKFAST |
|
Idly 3 / Dosa 2 / Palak Dosa 2 / Vegetable idly 3 / B=Vegetable Kichadi / Vegetable Upma 1 bowl
|
|
Pesarattu 2 / Soya Idly 3 / Wheat Dosa 2
|
|
Oats Porridge / Ragi Sprouts Porridge - 1 Bowl
|
|
Wheat Breat Toast or without egg white - 2 to 3
|
|
Sambar / Chutney / Vegetable Gravy - 1 cup
|
| Chutneys included |
|
Onion, Tomato, Ginger, Garlic, Coriander Leavers, Curry Leaves, Mint, Vegetables, Roasted Bengal Gram
|
| MID MORNING |
| Milk / Butter Milk - 1 glass |
|
Marie Biscuits / Nutrichoice Biscuits / Digestive Biscuits - 3 Optional
|
| Lime Juice + Fruit Salad or Fruit 1 No. |
|
Vegetable soup / Cabbage soup / Greens Soup / Tender coconut water
|
| LUNCH [ COMPLETE MEAL PACK] |
|
A Glass of plain water / butter milk / Rasam
|
| Vegetable salad - 1 bowl |
| Rice - 1/2 cup + Chapppathi - 1 no |
| Chappathi - 2 |
|
Dhal Sambar / Vegetable Sambar / Vegetable Gravy
|
| Curd (Skimmed) |
| Fruit 1 No. (optional) |
| NON-VEG (Allowed) |
| Egg: White Only, (twice per week) |
|
Chicken: Grilled / Tandoori (2-3 Pieces), or from gravy (once in a week)
|
|
Fish: Lean Fish (2 pieces) small fishes - once in a week
|
| NON VEG (Avoided) |
|
Red Meat, Organ meat, egg yolk, crab, prawn, non-veg in fried forms
|
| EVENING |
| Tea / Coffee - 1 cup |
|
Marie Biscuits / Nutrichoice Biscuits / Protein Bars
|
|
Vegetable Sandwich (wheat bread) / Carrot + Sprouts sandwich
|
|
Sundal / Plain popcorn / Steamed corn / Sprouts / Masala Pori or pori / Roasted Channa / Red Rice Flakes
|
| Mushroom soup / vegetable soup |
| DINNER |
|
Idly / Dosa / Chappathi / Wheat Dosa (quantity same as breakfast)
|
|
Pesarattu (Whole green gram dosa) / Rajma Adai / Soya Adai / Mixed Pulse Adai - 2 Nos
|
| Vegetable Salad |
|
Sambar / Chutney / Vegetable Gravy / Paneer Masala / Mushroom Gravy / Channa Masala
|
| Be Time Milk - 1 cup (optional) |
| or |
| Sweet Lime - 1 Cup |
| No Rice * No Non-Veg in Dinner |
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