warmup cooldown diet
Early morning 6 am
Plain water/Jeera water/Fenugreek water.
Luke warm water with honey/
Cinnamon with ginger boiled water.
6.30 am workout
After workout
Any juice/
Almonds 3 nos/ Dates 3 nos.
Soaked nuts.
8 to 9 am
Rice idly/dosa 2 nos with green chutney or coconut chutney.
Baby spinach smoothie/
Any fruit smoothie.
Egg omelette/Ragi poridge
Mid morning
11.30 am
Green tea with biscuits.
Fruits salad a cup.
Dry fruits laddu.
Lunch 1 pm
white rice with any vegetable gravy.
Egg /fish/any lean meat.
curd 1/4 Cup.
Tea with jeera biscuits 2 nos.
slices of Apple/banana.
peanut chikki.
7 to 8pm
Broken wheat upma
Chickpea salad 1 cup.
Cucumber salad.(Tomato,onion,coriander, pepper).
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
baked products
sprouted grams
rich pastries
junk foods
vegetables like cabbage, broccoli,etc..
For any assistance 
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