Day 11 Exercise Schedule from Pink Fitness Experts Chronic Issues
Play & Follow along with the workout Video
DIET
Early morning 6 am |
Plain water/Jeera water/Fenugreek water. |
Luke warm water with honey/ |
Cinnamon with ginger boiled water. |
6.30 am workout |
After workout |
Any juice/ |
Almonds 3 nos/ Dates 3 nos. |
Soaked nuts. |
Breakfast |
8 to 9 am |
Rice idly/dosa 2 nos with green chutney or coconut chutney. |
Baby spinach smoothie/ |
Any fruit smoothie. |
Egg omelette/Ragi poridge |
Mid morning |
11.30 am |
Green tea with biscuits. |
Fruits salad a cup. |
Dry fruits laddu. |
Lunch 1 pm |
white rice with any vegetable gravy. |
Egg /fish/any lean meat. |
curd 1/4 Cup. |
Evening |
4.30pm |
Tea with jeera biscuits 2 nos. |
slices of Apple/banana. |
peanut chikki. |
Dinner |
7 to 8pm |
Broken wheat upma |
Chickpea salad 1 cup. |
Cucumber salad.(Tomato,onion,coriander, pepper). |
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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