Monday

Calories
Total Measure
1452

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 09:00 AM Portion Calories

SPROUTS POHA (use 50g sprouts + 100g poha.) 1.5 Katori 162
OR CARROT AND PEAS UPMA 1.5 Katori 187
BEETROOT WATERMELON JUICE 1 Glass 94
BOILED EGG WHITE 2 Egg White 34
315

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small chapati/ cooked white rice.) 2 Roti/Chapati 171
OR COOKED BROWN RICE 1.5 Katori 156
BHINDI BHAJI 1 Katori 52
OR RED PUMPKIN SABZI 1 Katori 46
COOKED TOOR DAL 1 Katori 134
OR TORI CHICKEN CURRY 1 Katori 91
SEEDS, FLAXSEED (post lunch ) 1 Tsp, Whole 18
379

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

During Workout at 06:30 PM (OPTIONAL (only if working out)) Portion Calories

LEMON WATER (Squeeze half lemon in water) 500 Ml 2
 OR GREEN TEA WITH LEMON 500 Ml 6
CHIA SEED (2.5g - Add to water) 1 Teaspoon 16
22

Snack at 07:30 PM (/ post workout ) Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Dinner at 09:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small ) 1.5 Roti/Chapati 128
OR COOKED RICE 1 Katori 115
BHINDI BHAJI (100g/ 1 small katori.) 1 Katori 52
OR DRUMSTICK BHAJI 1 Katori 66
COOKED TOOR DAL 1 Katori 134
OR FISH CURRY 1 Katori 116
332

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Tuesday
Calories
Total Measure
1428

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 09:00 AM Portion Calories

RAVA UPMA (100g./ 1 small katori.) 1 Katori 166
OR COOKED MASALA OATS 1 Katori 80
BOILED SPROUTS (50g add to upma.) 0.5 Katori 10
LAUKI ORANGE JUICE 1 Glass 86
BOILED EGG WHITE 2 Egg White 34
296

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small chapati/ cooked white rice.) 2 Roti/Chapati 171
OR COOKED BROWN RICE 1.5 Katori 156
FRENCH BEANS SABJI 1 Katori 55
OR SAUTEED MIXED VEGETABLES 1 Katori 35
LOBIA CURRY 1 Katori 114
OR POTATO ONION AND PRAWN CURRY 1 Katori 123
SEEDS, FLAXSEED (post lunch ) 1 Tsp, Whole 18
371

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

During Workout at 06:30 PM (OPTIONAL (only if working out)) Portion Calories

LEMON WATER (Squeeze half lemon in water) 500 Ml 2
OR GREEN TEA WITH LEMON 500 Ml 6
CHIA SEED (2.5g - Add to water) 1 Teaspoon 16
22

Snack at 07:30 PM (/ post workout ) Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Dinner at 08:00 PM Portion Calories

SALAD (prepare using lettuce + onion/tomato/cucumber) 0.5 Cup Shredded 4
EGG FRIED RICE (100g cooked white rice. use 1 whole egg/ 50g dal/peas) 1 Bowl 269
OR PEAS KHICHDI 1 Bowl 236
OR DAL KHICHDI 1 Bowl 172
MIXED VEGETABLE CURRY (100g/ 1 small katori. use vegetables of your choice.) 1 Katori 62
335

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Wednesday
Calories
Total Measure
1484

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 09:00 AM Portion Calories

THALIPITH (2 medium.) 2 Piece 234
OR AKKI ROTI 2 Piece 208
MINT CORIANDER CHUTNEY (30g.) 2 Tablespoon 10
CARROT SPINACH JUICE 1 Glass 64
BOILED EGG WHITE 2 Egg White 34
342

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small chapati/ cooked white rice.) 2 Roti/Chapati 171
OR COOKED BROWN RICE 1.5 Katori 156
ALOO MATAR GOBI SABJI 1 Katori 70
OR SNAKE GOURD SABJI 1 Katori 68
TOOR MASOOR DAL 1 Katori 124
OR KING FISH CURRY 1 Katori 127
SEEDS, FLAXSEED (post lunch ) 1 Tsp, Whole 18
390

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

During Workout at 06:30 PM (OPTIONAL (only if working out)) Portion Calories

LEMON WATER (Squeeze half lemon in water) 500 Ml 2
OR GREEN TEA WITH LEMON 500 Ml 6
CHIA SEED (2.5g - Add to water) 1 Teaspoon 16
22

Snack at 07:30 PM (/ post workout ) Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Dinner at 09:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small ) 1.5 Roti/Chapati 128
OR COOKED RICE 1 Katori 115
ALOO MATAR GOBI SABJI 1 Katori 70
OR PADWAL BHAJI 1 Katori 68
TOOR MASOOR DAL (use 2 egg white) 1 Katori 124
OR EGG WHITE CURRY 1 Katori 76
326

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Thursday
Calories
Total Measure
1468

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 09:00 AM Portion Calories

NACHANI GHAVAN (2 medium.) 2 Dosa 111
OR DOSA 2 Dosa 151
TOMATO PEANUT CHUTNEY (2 Tbsp. use 1 tomato, handful of peanuts to make chutney.) 2 Tablespoon 56
AMLA APPLE JUICE 1 Glass 68
BOILED EGG WHITE 2 Egg White 34
309

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small chapati/ cooked white rice.) 2 Roti/Chapati 171
OR COOKED BROWN RICE 1.5 Katori 156
VARAN 1 Katori 147
OR PEPPER CHICKEN CURRY 1 Katori 134
CABBAGE BHAAJI 1 Katori 65
OR CAPSICUM BEETROOT SABJI 1 Katori 42
SEEDS, FLAXSEED (post lunch ) 1 Tsp, Whole 18
405

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

During Workout at 06:30 PM (OPTIONAL (only if working out)) Portion Calories

LEMON WATER (Squeeze half lemon in water) 500 Ml 2
OR GREEN TEA WITH LEMON 500 Ml 6
CHIA SEED (2.5g - Add to water) 1 Teaspoon 16
22

Snack at 07:30 PM (/ post workout ) Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Dinner at 09:00 PM Portion Calories

SALAD (prepare using lettuce + onion/tomato/cucumber) 0.5 Cup Shredded 4
MOONG DAL KHICHDI (150g cooked white rice + 50g cooked moong dal/chicken) 1 Bowl 258
OR TOMATO CHICKEN RICE 1 Bowl 243
DRUMSTICK BHAJI (100g/ 1 small katori.) 1 Katori 66
328

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Friday
Calories
Total Measure
1477

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 09:00 AM Portion Calories

SABUDANA KHICHDI (medium size) 1 Katori 182
OR IDLI 3 Idli 166
TOMATO PEANUT CHUTNEY (2 Tbsp.) 30 Grams 56
BOILED EGG WHITE 2 Egg White 34
AMLA BEETROOT JUICE 1 Glass 57
329

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small chapati/ cooked white rice.) 2 Roti/Chapati 171
OR COOKED BROWN RICE 1.5 Katori 156
TOMATO BHAJI 1 Katori 61
OR DUDHI SABJI 1 Katori 41
VATANA USAL 1 Katori 138
OR SHARK FISH CURRY 1 Katori 137
SEEDS, FLAXSEED (post lunch ) 1 Tsp, Whole 18
392

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

During Workout at 06:30 PM (OPTIONAL (only if working out)) Portion Calories

LEMON WATER (Squeeze half lemon in water) 500 Ml 2
OR GREEN TEA WITH LEMON 500 Ml 6
CHIA SEED (2.5g - Add to water) 1 Teaspoon 16
22

Snack at 07:30 PM (/ post workout ) Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Dinner at 09:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small ) 1.5 Roti/Chapati 128
OR COOKED RICE 1 Katori 115
TOMATO BHAJI 1 Katori 61
OR CHOW CHOW SABJI 1 Katori 30
VATANA USAL 1 Katori 137
OR YELLOW DAL 1 Katori 137
330

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Saturday
Calories
Total Measure
1473

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 09:00 AM Portion Calories

MULTIGRAIN FRENCH TOAST (2 bread slices + 2 egg whites ) 2 Piece 207
OR EGG WHITE OMLETTE WITH VEGETABLES 0 Piece 0
MOSAMBI JUICE 1 Glass 108
315

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small chapati/ cooked white rice.) 2 Roti/Chapati 171
OR COOKED BROWN RICE 1.5 Katori 156
IVY GOURD SABJI 1 Katori 49
OR MUSHROOM SABZI 1 Katori 104
CHAWLI USAL WITH METHI 1 Katori 92
OR DAL PALAK 1 Katori 108
SEEDS, FLAXSEED (post lunch ) 1 Tsp, Whole 18
405

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

During Workout at 06:30 PM (OPTIONAL (only if working out)) Portion Calories

LEMON WATER (Squeeze half lemon in water) 500 Ml 2
OR GREEN TEA WITH LEMON 500 Ml 6
CHIA SEED (2.5g - Add to water) 1 Teaspoon 16
22

Snack at 07:30 PM (/ post workout ) Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Dinner at 09:00 PM Portion Calories

SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
VEGETABLE MASOOR PULAO (150g brown rice + 50gm dal/fish) 1 Bowl 259
OR SEAFOOD PULAO 1 Bowl 323
327

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Sunday
Calories
Total Measure
1151

On Waking Up at 07:00 AM Portion Calories

FENUGREEK WATER (soak 5-10 fenugreek seeds powder overnight in 1 cup water, in morning filter a
1 Glass 13
nd drink the water on empty stomach)
SOAKED ALMONDS WITHOUT SKIN 5 Piece 30
43

Before Breakfast at 08:00 AM Portion Calories

DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
51

Breakfast at 08:00 AM Portion Calories

MOONG DAL GHAVAN (2 medium.) 2 Piece 167
OR KADDU PARATHA 2 Piece 293
MINT CORIANDER CHUTNEY 2 Tablespoon 10
BOILED EGG WHITE 2 Egg White 34
MIXED FRUIT JUICE 1 Glass 101
438

Mid Morning at 11:00 AM Portion Calories

FRUIT BOWL (1 medium seasonal fruit (sprinkle two pinches cinnamon powder)) 1 Katori 37
CINNAMON POWDER (2 pinches add on fruit.) 0.25 Grams 1
MIXED SEEDS (- sunflower seed + pumpkin seed + sesame seed (unsalted)) 1 Tablespoon 26
64

Before Lunch at 12:30 PM (30 minutes before lunch ) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0

Lunch at 01:00 PM Portion Calories

REWARD MEAL 1 undefined 0
0

Evening Snack at 05:00 PM (KEEP A GAP OF 10-15 MINS BETWEEN FOOD AND
Portion Calories
BEVERAGE)
BLACK TEA (150ml) 1 Teacup 2
OR BLACK COFFEE 1 Teacup 2
NUTRICHOICE MULTIGRAIN, BRITANNIA (medium size) 2 Piece 78
OR NUTRICHOICE OATS COOKIES, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE ZERO, BRITANNIA 2 Piece 79
OR NUTRICHOICE 5 GRAIN BISCUITS, BRITANNIA 2 Piece 78
OR NUTRICHOICE DIGESTIVE HI FIBRE, BRITANNIA 2 Piece 82
84

Snack at 07:30 PM Portion Calories

SATTU (2 tbsp - add to water) 30 Grams 129
WATER 1 Cup 8 Fl Oz 0
129

Before Dinner at 08:30 PM (/ 30 minutes before dinner) Portion Calories

APPLE CIDER VINEGAR WITH WATER (Add 1 tsp apple cider vinegar to 1 glass water , sip with metal straw ) 1 Glass 0
0
Dinner at 09:00 PM Portion Calories
SALAD (prepare using onion/tomato/cucumber) 0.5 Cup Shredded 4
CHAPATI (2 small ) 1.5 Roti/Chapati 128
OR COOKED RICE 1 Katori 115
SPRING ONION BHAJI 1 Katori 86
SAMBAR 1 Katori 83
OR METHI CHICKEN CURRY 1 Katori 91
309

Bedtime at 11:00 PM Portion Calories

TURMERIC WATER (- add 1/4th tsp turmeric to 1 cup water , add 2 pinches black pepper powder to
1 Tea Cup 3
it )
SPICES, NUTMEG, GROUND (2 pinches add to turmeric water) 0.25 Grams 1
WALNUT (1 whole ) 2 Piece (Half Of One) 29
33
 Recommendation by QUA
RECOMMENDED SUPER FOODS:
Superfood Recommendation(if)
The seeds contain fiber and other chemicals that may slow digestion
and the body's absorption of carbohydrates and sugar. The seeds may
Fenugreek Seeds also help improve how the body uses sugar and increases the amount
of insulin released

Sunflower seeds contain chlorogenic acid which enhances the blood-

Sunflower Seeds sugar lowering effect.

Cinnamon may help lower blood sugar and fight diabetes by imitating
the effects of insulin and increasing glucose transport into cells. It can
Cinnamon Powder also help lower blood sugar by increasing insulin sensitivity, making
insulin more efficient at moving glucose into cells

The active ingredient polyphenols in black tea significantly reduces

rises in blood glucose levels among both healthy and pre-diabetic
Black Tea
adults.

Eating flaxseed reduces blood sugar levels after a meal and increases
insulin levels because of its high content of soluble fiber. It is 28
Flaxseeds
percent fiber, of which two-thirds is soluble.

It is rich in antioxidants (catechins) and is a natural fat burner due to

Green Tea the presence of Epigallocatechin gallate.

1 or 2 tablespoons of apple cider vinegar to your diet can help you

lose weight. It can also reduce your body fat percentage, make you
lose belly fat and decrease your blood triglycerides. This is one of a
Apple Cider Vinegar
few human studies that have investigated vinegar's effects on weight
loss

Oats are a good source of fiber which helps in proper digestion and
Oats aids in weight loss.

The high percentage of fiber and lecithin content present in brown rice
takes time to break down, thus does not cause a spike in blood
Brown Rice
glucose levels. This further helps with weight loss.

Beetroot increases nitric oxide levels in the body. Nitric oxide (NO)
works by stimulating body functions affecting oxygen utilization. It
opens up blood vessels (vasodilation) increasing blood flow and
feeding more oxygen to working muscles.Nitric oxide also functions as
Beetroot
a signaling molecule communicating with cells and body tissues. This
communication ensures more blood flow to the muscle and adequate
oxygen intake inside the muscle.

Egg white is low in Calories and contains high quality Protein which
helps build muscles and also helps you cut down on cravings and
Egg Whites
hunger pangs by keeping you fuller for long.

Turmeric powder helps to reduce inflammation and oxidative stress,

Turmeric Powder which are factors that appear to play a role in diabetes.

RECOMMENDATION:
Disclaimer:
1. The following diet chart is not designed to cure any diseases , the aim is to help you lead healthier , fitter lives with changes to your diet.
2. If you need dietary supplements please contact Ryan Fernando team or your Family doctor
3. If you are an athlete or have high intensity work load , please contact Team Ryan Fernando for additional calorie and protein in diet chart
4. If you are looking for a weight gain program, please contact Team Ryan Fernando for additional calories
5. If you are allergic to any foods recommended in the Diet chart kindly avoid the same, or reach out to Team Ryan Fernando for food allergy test
6. It is always advisable to do a health scan and blood tests under supervision of your physician/doctor to enable the start of an exercise and diet
plan. Should there be any issues your doctor will be able to advise Medical intervention. Nutrition cannot be a substitute for a therapeutic
intervention to any undiagnosed hidden condition.
 7. Ryan Fernando curated diet plans are not intended to diagnose, treat, prevent, mitigate or cure any medical condition or disease. In case of any
such condition, it is recommended that you consult your physician before pursuing any course of treatment or starting this diet plan. Qua
Nutrition-The Signature nutrition clinic, Ryan Fernando and its team of dietitians shall not be held liable for lifestyle related diseases that may arise
from following said diet plan.
8. Ryan Fernando and Qua Nutrition with its team of dietitians shall not be held liable for adverse effects, if any, from the recommended foods
advised in the plan.

MEASUREMENTS:
1 TSP = SMALL SPOON = 5g
1 TBSP = BIG SPOON = 15g
1 SMALL KATORI = 100g
1 MEDIUM KATORI = 150g
1 BOWL = SOUP BOWL = 200g
1 GLASS = 250ml
1 TEA CUP = 150ml

Recommendations:
1. If gluten intolerant: Choose Gluten-free food alternatives like Ragi, Bajra, Jowar, Oats, Quinoa, Rice.
2. If lactose intolerant: Use lactose free milk & milk products. If it is not available, the following can be done: Search for lactase enzyme
in www.amazon.in. Use 2 drops of lactase enzyme in 100ml milk while preparation. OR
Replace cow's milk with Almond milk / Coconut Milk
3. For cooking oil: Use Rice bran oil and can do the rotations between Mustard seeds oil, Sunflower oil, Groundnut oil.
4. Do not skip any superfoods which are suggested to you. This will help you reach your goal faster.
5. Increase water intake to at least 2-3ltrs/day.
6. Remember that PORTION CONTROL is extremely important when it comes to weight loss.
7. Ensure that you are avoiding overeating any foods that are mentioned in the Nutrition Plan.
8. Avoid lying down or sleeping immediately after consuming a meal.
9. Avoid consumption of processed, deep fried, oily foods.
10. Complete a daily target of at least 10-15k steps/day.
11. Walk for 10-15 minutes after lunch and dinner to help with diabetes management and also help with digestion.
12. Reduce intake High glycemic foods like white rice, banana, papaya, chiku, custard apple, processed foods, bakery items made from refined flour.
13. You can replace an item in the diet chart from the same food group, for e.g. Lauki sabji can be replaced by any other vegetable from the gourd family,
brown rice can be replaced by red rice / quinoa.
14. Avoid drinking excess of alcohol or smoking.
15. Drink Chamomile Tea with a pinch of turmeric and black pepper powder at bedtime for good sleep and recovery.
16. Choose fresh water fish like king fish, mackerel, pomfret etc to make seafood pulao/ fish curry

Diet Chart Prepared By : Ryan Savio Fernando (Nutrition Coach)

Approved By: Preeti Dinesh Lulla, Quality Check & Dietitian

DISCLAIMER:
1. The following diet chart is not designed to cure any diseases, the aim is to help you lead healthier, fitter lives with changes to your diet.
2. If you need dietary supplements please contact Team Ryan Fernando or your Family doctor.
3. If you are an athlete or have a high-intensity workload, please contact Team Ryan Fernando for additional calories and protein in the diet chart.
4. If you are looking for a weight gain program, please contact Team Ryan Fernando for additional calories.
5. If you are allergic to any foods recommended in the Diet chart kindly avoid the same, or reach out to Team Ryan Fernando for a food allergy test.
6. It is always advisable to do a health scan and blood tests under the supervision of your physician/doctor to enable the start of an exercise and diet
plan. Should there be any issues your doctor will be able to advise Medical intervention. Nutrition cannot be a substitute for a therapeutic
intervention to any undiagnosed hidden condition.
7. Ryan Fernando curated diet plans are not intended to diagnose, treat, prevent, mitigate or cure any medical condition or disease. In case of any such condition, it is
recommended that you consult your physician before pursuing any course of treatment or starting this diet plan. Qua Nutrition-The Signature nutrition clinic, Ryan
Fernando, and its team of dietitians shall not be held liable for lifestyle-related diseases that may arise from following the said diet plan.
8. Britannia Industries Limited, Ryan Fernando, and Qua Nutrition with its team of dietitians shall not be held liable for adverse effects, if any, from the recommended foods
advised in the plan.