Workout Explanation with Graphics
Early morning- 300ml of water+a tsp of jeera boil it together, and drink it/Hot water with lemon drops/Boil water with fennel seeds.
[Note:Take egg white(2)/Sprouts(1 cup) along with any breakfast].Whole wheat bread(3 slices) add Onion, tomatoes, cabbage and cucumber and toast it/Ragi dosa with drumstick leaves(2)+ coriander chutney/Oats with buttermilk (1 glass)+Almonds(2).
Mid morning(10.30-11.00am)- Orange(1)/Muskmelon(1/2 cup)/Apple(1)/Green tea(1).
Lunch (1.00-1.30 pm) - Chappathi(3 nos-Thin and small)+ Dhal/Paneer/Mixed vegetable gravy (1 cup)+cucumber salad(1 cup) Or Sambar rice (1 small cup) + Lady's finger/Broadbeans and capsicum gravy(2 cups).
Plaintain stem soup (1 cup)/Black channa(1 cup)/Sprouts+carrot+peanut salad(1 cup).
Dinner(8.00-8.30pm) - Broken wheat upma(1 cup)+ any vegetable gravy/Idhyappam(2)+ mixed veg.curry/Wheat dosa(2)+ sambhar, but without coconut
Bed time - Warm milk with pinch of turmeric powder and cardamon(100 ml) without sugar.(optional 2 almonds)