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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