Workout Plan Day 10 - 80 Kgs & Above

Workout Explanation with Graphics warmup


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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