Workout Explanation with Graphics
DIET
| Early morning- 300ml of water+a tsp of jeera boil it together, and drink them/Ginger and mint black tea(1 cup). |
| Breakfast(8.00-8.30am)-Idli(2)+ Sambhar(1 cup)+Sprouts(1cup)/Oats Omlette(2)/Kara paniyaram(2)+Egg white(1)+Tomato chutney/Sprouts(1 cup)+fruit salad(1 cup). |
| Mid morning(10.30-11.00am)- Nutrichoice/Marie biscuit(2)/Papaya(1)/Orange(1)/Guava(1). |
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Lunch (12.30-1.00 pm) - Phulka(2 nos-Thin and small)+ Dhal/Paneer/Mixed vegetable gravy (1 cup)+(cucumber+carrot raita)(1 cup)/Rice(1cup)+Greens(1cup)+any veg curry(1cup).
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| [Note:Non-veg:either chicken from gravy 2 pieces or fish 2 pieces from kolumbu optional]. |
| Mid afternoon (3:00- 3.30pm)- Black tea with ginger and mint(150ml) without sugar and milk |
| Evening-(5.00-5.30 pm) Tomato soup (1 cup)/Carrots and cucumber(1cup)/Black eyed peas(1/2 cup). |
| Dinner(8.00-8.30pm) - Ragi dosa(2)+ any corriander chutney but without coconut/Egg scrambled with broccoli,Paneer,Mushroom salad/Soya Adai(2)+Mint chutney. |
| Bed time - Warm milk with crushed cardamon(100 ml) for 5 mins in low flame without sugar. |