Workout Explanation with Graphics
| EARLY MORNING |
| 2 glasses of plain warm water |
| (or) |
| 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) / Vegetable Kitchadi / Vegetable Upma (1 bowl) |
| (or) |
| Pesarattu (2)/ Soya Idly (3) / Wheat Dosa (2) |
| (or) |
| Oats Porridge / Ragi Sprouts Porridge – 1 bowl |
| (or) |
| Wheat Bread Toast with or without egg white - 2 to 3 |
| (or) |
| Sambar / Chutney / Vegetable Gravy – 1 cup |
| Chutneys included |
| Onion, Tomato, Ginger, Garlic, Coriander Leaves, Curry Leaves, Mint, Vegetables, Roasted Bengal Gram. |
| MID MORNING |
| Milk / Buttermilk – 1 glass |
| (or) |
| Marie Biscuits / Nutrichoice Biscuits / Digestive biscuits – 3 (optional) |
| (or) |
| Lime Juice + Fruit Salad (Or) Fruit – 1 No. |
| (or) |
| Vegetable Soup / Cabbage Soup / Greens Soup / Tender Coconut Water |
| LUNCH |
| A Glass of Plain Water / Buttermilk / Rasam |
| & |
| Vegetable Salad – 1 Bowl |
| (or) |
| Rice – ½ Cup + Chappathi – 1 no |
| (or) |
| Chappathi - 2 |
| Dhal Sambar / Vegetable Sambar / Vegetable Gravy |
| & |
| Greens Porriyal / vegetable Porriyal |
| & |
| 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 |
| (or) |
| Vegetable Sandwich (wheat bread) / Carrot + Sprouts Sandwich |
| (or) |
| Sundal / Plain Popcorn / Steamed Corn / Sprouts / Masala Pori or pori / Roasted Channa / Red Rice Flakes |
| (or) |
| Mushroom Soup / Vegetable Soup |
| DINNER |
| Idly / Dosa / Chappathi / Wheat Dosa (quantity same as breakfast) |
| (or) |
| 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 |
| BED TIME |
| Milk - 1 Cup (Optional) |
| (or) |
| Sweet Lime – 1 Cup |
| NO RICE & NO NON-VEG IN DINNER |
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