Workout Explanation with Graphics
| Early morning - Sukku coffee(100 ml)/Hot water with lemon drops. |
| Breakfast(8.00-8.30am)-[Note:Add Egg white(2)/Sprouts (1 cup) along with any breakfast]-Whole green moong chilla/Dosa(2) with mint and coriander chutney/Besan chilla(2)+ mint chutney. |
| Mid morning(10.30-11.00am)- Orange(1)/Guava(1)/watermelon(1 cup)/Ginger mint tea(1 cup) |
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Lunch (1.00-1.30 pm) - Brownrice cooked(1/2 cup)+Chow chow kottu(1 cup)+Black eyed peas(1 cup)/Mushroom pulav(1 cup)+ Cucumber and carrot raita(1 cup)/Roti(2)+ Mixed Veg.Salad(1 cup).
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| Mid afternoon (3:00- 3.30pm)- Black tea with ginger and mint(150ml) without sugar and milk. |
| Evening-(5.00-5.30 pm)Sprouts+carrot+Peanut salad(1 cup)/Tomato soup(1 cup)/Toasted whole wheat sandwich(2 slices). |
| Dinner(8.00-8.30pm) - Poha upma(1 cup)+ Dal (1 cup)/Quinoa with vegetables(1 cup)/chapathi(1)+Veggies and lentil(1 cup). |
| Bed time - Warm milk(100 ml) without sugar.(optional 2 almonds) |
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