Day 11 Exercise Schedule from Pink Fitness Experts Chronic Issues
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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