Workout Explanation with Graphics

warmup cooldown F
Early morning - Green tea(150ml)+1/2 lemon squeezed/Boil water with Jeera.
[Note:Add Egg white(2)/Sprouts(1 cup) along with any Breakfast]-Health mix malt with curd/milk (1glass)/Oats Omlette(2)/Apple wheat pan cake(2)/Stuffed vegetable idly(2)+ Sambhar(1 cup).
Mid morning(10.30-11.00am)- Chaas(Spiced buttermilk)(1/3 cup of low fat curd+fresh cucumber+corriander+jeera powder+ a pinch of salt)(200 ml)/Lemon mint cooler(1glass).
Lunch (12.30-1.00 pm) - Methi/Palak roti(2 nos)+ Low fat Paneer Sabji/Mixed vegetable gravy (1 cup)/Scrambled egg with Brocoli,Paneer, Mushroom salad(1 Big cup).
[Note:2 pieces of fish from kolambu/ Baked fish-optional]
Mid afternoon (3:00- 3.30pm)- Black tea with ginger and mint(150ml) without sugar and milk
Evening-(5.00-5.30 pm) Rajmah (Kidney beans) (1/2cup)/Sprouts soup(1 cup)/Puffed millets/walnuts(4).
Dinner(8.00-8.30pm) - Millets dosa(2)+ any vegetable gravy, but without coconut/mint chutney/Barley and sprouts kichadi(1 cup)/Oats with vegetable and Soy.
Bed time - Warm milk with pinch of turmeric powder and cardamon(100 ml) without sugar.(optional)

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