Early morning |
Luke warm water with honey |
Fenugreek water/ |
Almonds 3 nos/ |
Dates 3 nos/ |
6.30 - Workout |
After workout |
ABC Juice (Apple,beetroot or Carrot)/ |
Tender coconut/ |
Tea 1 cup. |
Breakfast |
8 to 9 am (Make your breakfast heavy should take carbs ) |
Samba Ravai upma/ |
Aval poha/ |
Idly or dosa 2 to 3 nos. |
Spinach smoothie with banana (optional) |
Mid morning 11.30am |
Tea with 2 crackers. |
Any seasonal fruit. |
A cup of watermelon/ Musk melon. |
Lunch 1 pm |
A cup of Brown rice with dhal. |
Any greens (Spinach) |
Fish or chicken gravy for non veg.option. |
Any vegetable poriyal. |
Evening 4.30pm |
Vegetable salad. |
Green tea with whole grain crackers. |
A handful of nuts. |
Slices of apple. |
Dinner 7.30 to 8 pm |
Wheat dosa 2 nos. |
Vegetables stuffed paratha 2 nos. |
Fenugreek paratha. |
Bed Time : |
10.00pm - 10.30pm |
Warm water -1 Glass / jeera water |
Foods To Be Included : |
Whole Cereals, Thin Dhal , Vegetables like Cluster Beans and Gourd varieties, Green leafy vegetables, Plantain stem, Citrus fruits, Soups, Skimmed Milk, Egg white, Poached Fish . |
Thin dhal, |
Coloured vegetables. |
ABC Juices. |
Green leafy vegetables |
plantain stem |
citrus fruits |
Skimmed milk |
egg white |
poached fish. |
Foods to be avoided: |
Deep fried foods |
spices |
baked products |
sprouted grams |
rich pastries |
junk foods |
beverages |
vegetables like cabbage, broccoli,etc.. |
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