HFEN's NEW Healthy Lifestyle

Challenge Programme-Just 60 days

Week-3 Challenge
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Grocery List
1 Turmeric Powder 1 Corriander leaves (always available) 1 Almond nuts (no fried or salted)

2 Cinnamon Powder 2 Mint Leaves (always available 2 Cashew nuts (no fried or salted)

3 Fenugreek seeds/powder 3 Curry Leaves (always available) 3 Walnuts (no fried or salted)

4 Whole Black Pepper 4 Tomatto (always available) 4 Pista Nuts (no fried or salted)

5 Fresh Ginger 5 Carrot (always available) 5 Peanuts (ONLY bolied)

6 Honey (any good one) 6 Apple (always available) 6 Sesame seeds

7 Jeera 7 Orange (always available) 7 Pumpkin seeds

8 Brown Rice 8 Any Melons (always available) 8 Flax Seeds orPowder

9 Oats Bran or Oats 9 Lemon/Lime (always available) 9 Sunflower Seeds

10 Raagi or Millet Dosa Mix (Optional) 10 Green Chilli (always available) 10 Chia Seeds

11 Raagi or Millet Porridge Powder (Optional) 11 Peppers (Capsicum) 11 Quinoa (Optional)

12 Wheat Flour 12 Parsley leaves (Optional) 12 Raisins

13 Varieties of Millets 13 Any Low fat or zero fat milk 13 Apricot (dry)

14 Jaggery (Vellam or Karpatti) 14 Yogurt (Curd) 14 Fig(Optional)

15 Pulses/Dal varieties 15 Green Peas & Sweet Corn 15 Dates

16 Soya (minced or small chunks) 16 Onion (small) 16 Carom seeds

17 Green Tea (MUST) 17 Any Spinach

18 Broken Wheat 18 Eggs (Ignore if you are Veg) 1 Codliver Oil Capsule

19 Olive Oil/Sesame Oil/Gingelly oil 19 Tuna Chunks (Ignore if you are Veg) 2 Multivitamin Tablet

20 Sesame Oil 20 Garlic

21 Spices & Herbs 21 Variety of beans

 3

HFEN's NEW Healthy Lifestyle Challenge Programme

Week-3 Challenges (Over 25 BMI) | Monday, DAY-15
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing How to control
WARM Jeera Water (350 to 500 ml) + Fresh curry leaves (5 - 8 counts) if you MUST DO
Drink MUST cravings?
can't get it then please ignore + 1 small tomato or 1 amla
06:00 AM Tip-1
Any healthy millet made food (NO Wheat) with any type of SPINACH to be part of Morning Rituals Keep naughty foods at
Eat your Breakfast like
it or any healthy Ragi or Oats made Breakfast with 1 small spoon of flax seeds Oil Pulling (20 Mins) bay or away from your
King MUST
(powder or any format) + 1 small piece of Coconut (5-10 gms) + after Breakfast + 10 count Super Brain Yoga eyesight to avoid cravings
07:30 to 08:00 AM
have 100 ml of warm water. + 10 Mins Pranayama to have them. Do not shop
------------ when you are hungry, you
Mid Day Healthy Bite Any one locally available Fruits + 2 Almonds + 2 Cashew Nut + 1 Walnut/brazilnut Morning Workout
MUST tend to buy high calorie
10:00 to 10:30 AM +1dates/fig/apricot.
HFEN OFWS foods or snacks which
POWER-PACK TABATA you crave for to satisfy
Enjoy your Lunch like
Mixed Vegetable Brown Rice Pulav (NO GHEE or NO OIL) + 3 Spoons of low fat curd your hunger.
Prince MUST
(Yogurt).Have a glass of warm water/warm jeera water in 10mins after lunch
12:00 to 12:30 PM

NO WHEAT DAY
Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver oil capsule NO COFFEE DAY
01:00 PM POWER NAP
------------
Just for 15 to 20 Minutes
Afternoon Power 2.5 to 3 Litres Water
Heart Helper Smoothie (Please check Facebook group for recipe). If you can't between 1 PM to 3 PM ------------
Booster MUST
make smoothie then have any locally available citrus fruit or any melons 1 Egg,1 Apple or Guava, 1
03:00 PM
Orange,1 Carrot
Evening Energiser 1 Green Tea + 15 to 20 gms of Black beans or any beans salad (you can add any Evening Workout ------------
MUST Brown Rice &
05:00 PM spices & Herbs, few small onions, bit of ginger, lemon juice, coriander leaves) HFEN OFWS NON Veg
After or during the evening workout have a glass of Lemon Juice + a pinch of Salt ZKT 2.0 Allowed (No Red Meat)
Have your Dinner like
Chunky Cabbage soup (Please check Facebook group for recipe) If Cabbage is ------------ ------------
Pauper MUST
not available then have any vegetable low calorie chunky soup + after Dinner Shower After Workout GARGLE your mouth after
07:00 to 08:30 PM
have 100 ml of warm water. every meal

Fat burning drink 20 to 30 mins Before Bed Rituals

Fat Burning Drink - 1 (150 ml)
09: 30 to 10:00 PM Before Bed Drink Brush your teeth before Bed MUST DO
------------ 8,000 - 10,000
Bed Time Before bed 5 -10 Minutes STEPS Per Day
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation
 4

HFEN's NEW Healthy Lifestyle Challenge Programme

Week-3 Challenges (Over 25 BMI) | Monday, DAY-15
Frequently Asked Questions
Q: Can I make heart helper smoothie and pack to office?
1 A: Smoothies are expected to make fresh and consume immediately. Alternatively you can make them and carry in a steel flask like container and carry to work. Ensure the
smoothie is consumed within 4 hours after preparation.

Q: Can we swap smoothie to any other meal?

2 A: Smoothies are expected to have as per the plan mentioned above. Do not swap. If you can't make heart helper smoothie fresh, you can have any other citrus fruits or
melons as mentioned in the plan

Q: I have thyroid and advised by doctor to avoid cabbage. What is the alternative for cabbage soup?
3
A: Any other vegetable soup can be had.

Q: Can I have brown rice today?

4
A: Brown rice can be had only when it is explicitly mentioned in the chart, its allowed today.

Q: Can we use Amla juice instead of fresh Amla along with morning drink?
5
A: It is recommended to have fresh Amla, if you don’t get one, then you can use Amla juice.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Tuesday, DAY-16
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing MUST DO How to control
Regular recommended morning drink (350 to 500 ml) + Fresh curry leaves (5 - 8 cravings?
Drink MUST
counts) if you can't get it please ignore + 1 small tomato
06:00 AM Morning Rituals Tip-2
Eat your Breakfast like Wheat Made Breakfast + 1 small piece of Coconut (5-10 gms) with 1 small spoon Oil Pulling (20 Mins) People tend to eat when
King MUST of flax seeds (powder or any format) + after Breakfast have 100 ml of warm + 10 count Super Brain Yoga stressed than
07:30 to 08:00 AM water + 10 Mins Pranayama hunger.Distract yourself
------------ for 10-15 minutes to
Mid Day Healthy Bite Any one locally available Fruits + 1tsp sesame seeds(black/white)+1tsp sunflower Morning Workout reduce the craving
MUST feeling.Know your trigger
10:00 to 10:30 AM seeds+1tsp sesame seeds HFEN OFWS
foods and keep them
SCULPT & SHAPE away from your shopping
Enjoy your Lunch like Bone Builder Smoothie (Please check Facebook Group for recipe) If smoothie is
Prince MUST not possible have any healthy lunch without Rice + after Lunch list
12:00 to 12:30 PM have 100 ml of warm water.

Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule NO RICE DAY
01:00 PM POWER NAP
NO COFFEE DAY
Just for 15 to 20 Minutes
Afternoon Power NO GREEN TEA DAY
1 glass low calorie butter milk with Curry leaves + bit of green chillies + bit of between 1 PM to 3 PM
Booster MUST ------------
Ginger
03:00 PM 2.5 to 3 Litres Water
------------
Evening Energiser 15 to 20 gms of Soy beans or Mung beans salad (you can add any spices, bit of Evening Workout
MUST 1 Egg,1 Apple or Guava 1
05:00 PM onion, bit of ginger, salt, lemon juice, coriander leaves, etc) HFEN OFWS Orange,1 Carrot
SWEAT ZONE ------------
Have your Dinner like After or during the evening workout have a glass of Lemon Juice + a pinch of Salt GARGLE your mouth after
------------
Pauper MUST Tomato Soup (with one egg or few pieces of Tofu) + after Dinner have 100 ml every meal
Shower After Workout
07:00 to 08:30 PM of warm water.

Fat burning drink 20 to 30 mins Before Bed Rituals

Fat Burning Drink - 2 (150 ml)
09: 30 to 10:00 PM Before Bed Brush your teeth before Bed MUST DO
------------ 8,000 - 10,000
Bed Time Before bed 5 -10 Minutes STEPS Per Day
Thank to the Almighty for the wonderful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Tuesday, DAY-16
Frequently Asked Questions
Q: Are rice flakes/rava allowed?
1
A: No rice made items - poha/rava/dosa/idli not allowed

Q: What is the substitute for milk for a person who is lactose intolerant or allergic to milk?
2
A: Almond milk/Soy milk can be had in place of cow milk

Q: Can I make bone builder smoothie and pack to office?

3 A: Smoothies are expected to make fresh and consume immediately. Alternatively you can make them and carry in a steel flask like container and carry to work. Ensure the
smoothie is consumed within 4 hours after preparation.

Q: Can we swap smoothie to any other meal?

4 A: Smoothies are expected to have as per the plan mentioned above. Do not swap. If you can't have Bone Builder smoothie today for lunch, please have any other healthy
lunch.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Wednesday, DAY-17
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing MUST DO
WARM Mint Water (350 to 500 ml) + Fresh curry leaves (5 - 8 counts) If you can't How to control
Drink MUST
get it please ignore + 1 small tomato or 1 amla cravings?
06:00 AM Morning Rituals
Eat your Breakfast like Oil Pulling (20 Mins) Tip-3
King FRUITS ONLY Fruits (more water melons) + after Breakfast have 100 ml of warm water. + 10 count Super Brain Yoga Vary your food
07:30 to 08:00 AM + 10 Mins Pranayama choices.Having plenty of
------------ variety in your diet will
Mid Day Healthy Bite Morning Workout help to keep you satisfied
MUST ONLY Fruits (mixed fruits) + Green Tea (NO Nuts today) so that you will be less
10:00 to 10:30 AM HFEN OFWS
likely to seek out junk
TONE- TIME food.
Enjoy your Lunch like
Prince MUST All session ONLY Fruits (Any healthy fruits) + 250 ml Coconut water
12:00 to 12:30 PM

Nutrition AddOns ONLY FRUITS DAY

MUST NONE
01:00 PM POWER NAP Drink ONLY Detox
Afternoon Power
Just for 15 to 20 Minutes Water
between 1 PM to 3 PM NO - NUTS, COFFEE
Booster MUST Any locally available Fruits + Green Tea
03:00 PM & SALT
Recommended Fruits
Evening Energiser Evening Workout Any Melons, Apple,
MUST Any fruits juice or mixed fruits smoothie
05:00 PM HFEN OFWS Guava, Orange, Any
REGIMENT-2020 Berries, cherries,
Have your Dinner like Kiwi, Grapes, Papaya,
After or during the evening workout have a glass of Lemon Juice + a pinch of Salt ------------
Pauper MUST Peach, Pineapple & one
ONLY Fruits (Any healthy fruits) Shower After Workout
07:00 to 08:30 PM Banana

Fat burning drink 20 to 30 mins Before Bed Rituals STRICTLY NO

Fat Burning Drink - 1 (150 ml)
09: 30 to 10:00 PM Before Bed Brush your teeth before Bed High Cardio Activity
------------ MUST DO
Bed Time Before bed 5 -10 Minutes 6,000 - 8,000
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation STEPS Per Day
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Wednesday, DAY-17
Frequently Asked Questions
Q: Do I need to refrigerate detox water?
1 A: Detox water has to be prepared the previous day as per the procedure mentioned in the recipes section and refrigerate overnight. Bring it out on the detox day morning
and allow it to come to room temperature before consuming it.

Q: Can we have mango/Chikku/Jackfruit?

2
A: Yes, you can have few pieces on detox day.

Q: Can we start drinking normal water if detox water is over?

3
A: Yes, you can drink normal water.

Q: I am diabetic, can I follow fruits day?

4
A: It is recommended not to follow fruits day, you can follow Day 9 challenge again.

Q: Can we use Amla juice instead of fresh Amla along with morning drink?
5
A: It is recommended to have fresh Amla, if you don’t get one, then you can use Amla juice.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Thursday, DAY-18
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing How to control
Drink MUST
WARM Ginger Water (350 to 500 ml) + Fresh curry leaves (5 - 8 counts) If MUST DO
you can't get it please ignore + 1 small tomato or 1 amla cravings?
06:00 AM
Morning Rituals Tip-4
Eat your Breakfast like Confusing hunger with
Ragi/Millet or Chukka Roti + SPINACH + Any Dhal + 1 small piece of Coconut Oil Pulling (20 Mins)
King MUST thirst leads to snacking
(5-10 gms) + after Breakfast have 100 ml of warm water. + 10 count Super Brain Yoga
07:30 to 08:00 AM when the body is not truly
+ 10 Mins Pranayama
------------ hungry.Drink more water,
Mid Day Healthy Bite Any one locally available Fruits + 2 Almonds + 2 Cashew Nut + 1 Walnut/brazilnut reduce caffeine intake,
MUST Morning Workout
10:00 to 10:30 AM +1dates/fig/apricot. increase intake of fresh
HFEN OFWS
vegetables and fruits in
Enjoy your Lunch like Any healthy Veg food (equally balanced fibre, protein, carbs, #mkf_UBWO your diet
Prince MUST vitamins/minerals) + Add 1 Green Chilli to your lunch + Some fresh green Salad
12:00 to 12:30 PM (raw) + after Lunch have 100 ml of warm water.

Nutrition AddOns 1 Multivitamin tablet + 1 Small Spoon of Flax seeds + VEGAN DAY
MUST
01:00 PM 350 - 500 ML Coconut Water POWER NAP NO Milk/Yogurt or any
Afternoon Power
Just for 15 to 20 Minutes Dairy foods
between 1 PM to 3 PM NO - Egg, Codliver Oil
Booster MUST Any locally available Fruits + Green Tea
03:00 PM Capsule& COFFEE
DAY
Evening Energiser 15 to 20 gms of Black beans or red kidney beans salad (you can add any spices, ------------
MUST Evening Workout
05:00 PM bit of onion, bit of ginger, salt, lemon juice, coriander leaves etc) 1 Apple or Guava, 1
HFEN OFWS
Orange
ZKT 2.0 1 Carrot, 1 tomato &
Have your Dinner like
After or during the evening workout have a glass of Lemon Juice + a pinch of Salt ------------ 1 small banana
Pauper SOUP
Low calorie Carrot or Spinach soup + after Dinner have 100 ml of warm water Shower After Workout ------------
07:00 to 08:30 PM
Brown Rice Allowed
Fat burning drink 20 to 30 mins Before Bed Rituals
Fat Burning Drink - 2 (150 ml)
09: 30 to 10:00 PM Before Bed Brush your teeth before Bed MUST DO
------------ 8,000 - 10,000
Bed Time Before bed 5 -10 Minutes STEPS Per Day
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Thursday, DAY-18
Frequently Asked Questions
Q: Can we use Amla juice instead of fresh Amla along with morning drink?
1
A: It is recommended to have fresh Amla, if you don’t get one, then you can use Amla juice.

Q: What is the substitute for dry ginger as I don’t find them in my place?
2
A: You can use fresh ginger if you don’t find dry ginger

Q: Can we have red rice instead of brown rice?

3
A: Yes, Red rice can also be used in place of brown rice
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Friday, DAY-19
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time How to control
Rise and Shine
05:30 AM
cravings?
Morning Cleansing
Drink MUST
Regular recommended morning drink (350 to 500 ml) + Fresh curry leaves (5 - 8 MUST DO Tip-5
counts) If you can't get it please ignore + 1 small tomato or 1 amla Healthy fiber foods help
06:00 AM
Morning Rituals you stay fuller for longer.
Eat your Breakfast like Oats or Oats bran or Quinoa or millets breakfast with 1 small spoon of flax Bakery bought foods
Oil Pulling (20 Mins)
King MUST seeds (powder or any format) + 1 small piece of Coconut (5-10 gms) + after might stimulate cravings,
+ 10 count Super Brain Yoga
07:30 to 08:00 AM Breakfast have 100 ml of warm water. so stick with healthy
+ 10 Mins Pranayama
------------ fibers found in apples,
Mid Day Healthy Bite Any one locally available Fruits + 1tsp sesame seeds(black/white)+1tsp sunflower beans, almonds and fresh
MUST Morning Workout
10:00 to 10:30 AM seeds+1tsp sesame seeds vegetables. The more you
HFEN OFWS
eat healthy fiber foods,
Enjoy your Lunch like Roti with any Subjee (Veg or Non veg) + Add 1 Green Chilli to your lunch + Some EXCEL PILATES the less room – and desire
Prince MUST fresh green Salad (raw) + 1 glass low calorie butter milk – you will have for
12:00 to 12:30 PM + after Lunch have 100 ml of warm water. naughty foods.

Nutrition AddOns NO RICE, SUGAR &

MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP COFFEE DAY
Just for 15 to 20 Minutes ------------
Afternoon Power
between 1 PM to 3 PM 2.5 to 3 Litres Water
Booster MUST Any locally available Fruits + Green Tea
------------
03:00 PM
1 Egg,
Evening Workout
Evening Energiser Vitamin Booster Smoothie (Please check Facebook Group for Recipe) If Smoothie 1 Apple or Guava, 1
05:00 PM
MUST
is not possible then have any locally available Fruits HFEN OFWS Orange,
BEGIN TO BURN or 1 Carrot, 1 tomato
Have your Dinner like After or during the evening workout have a glass of Lemon Juice + a pinch of Salt SWEAT ZONE ------------
Pauper MUST 1 very small banana or any berries + Boiled Peanut Salad with onion, Ginger, ------------ GARGLE your mouth after
07:00 to 08:30 PM tomato + any Spices & Herbs + after Dinner have 100 ml of warm water. Shower After Workout every meal

Fat burning drink 20 to 30 mins Before Bed Rituals

Fat Burning Drink - 1 (150 ml)
09: 30 to 10:00 PM Before Bed Drink HFEN OFWS MUST DO
UNWIND SOUND-BATH 8,000 - 10,000
Bed Time ------------ STEPS Per Day
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Brush your teeth before Bed
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Friday, DAY-19
Frequently Asked Questions
Q: Can we use Amla juice instead of fresh Amla along with morning drink?
1
A: It is recommended to have fresh Amla, if you don’t get one, then you can use Amla juice.

Q: Can I make vitamin booster smoothie and pack to office?

2 A: Smoothies are expected to make fresh and consume immediately. Alternatively you can make them and carry in a steel flask like container and carry to work. Ensure the
smoothie is consumed within 4 hours after preparation.

Q: Can we have egg as snack?

3
A: Yes, One boiled egg as snack on days egg are allowed

Q: Can we swap smoothie to any other meal?

4 A: Smoothies are expected to have as per the plan mentioned above. Do not swap. If you can't have Bone Builder smoothie today for lunch, please have any other healthy
lunch.
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Saturday, DAY-20
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO How to control
Morning Cleansing cravings?
WARM Jeera Water (350 to 500 ml) + Fresh curry leaves (5 - 8 counts) if you
Drink MUST
can't get it please ignore + 1 small tomato or 1 amla ( No Wheat) Morning Rituals Tip-6
06:00 AM
Oil Pulling (20 Mins) Consuming protein in
Eat your Breakfast like Any healthy Oats or Quinoa or Oats Bran break fast with 1 small spoon of flax every meal can reduce
+ 10 count Super Brain Yoga
King MUST seeds (powder or any format) + 1 small piece of Coconut (5-10 gms) + after cravings by up to 60%.
+ 10 Mins Pranayama
07:30 to 08:00 AM Breakfast have 100 ml of warm water. Try spreading out small
Morning Workout portion of healthy
Mid Day Healthy Bite Any one locally available Fruits + 2 Almonds + 2 Cashew Nut + 1 Walnut/brazilnut proteins throughout your
MUST
10:00 to 10:30 AM +1dates/fig/apricot. day. Healthy proteins
HFEN OFWS
include lean meats,
Enjoy your Lunch like Any healthy food (No Rice) with Salads + Greens + cucumber (No Fruits) + Add 1 STRENGTH& CARDIO poultry, fish, beans,
Prince MUST Green Chilli to your lunch + Some fresh green Salad (raw) + 1 glass low calorie legumes, yogurt, eggs
12:00 to 12:30 PM butter milk (NO Wheat) + after Lunch have 100 ml of warm water.

Nutrition AddOns
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
NO RICE & WHEAT
01:00 PM POWER NAP DAY
Just for 15 to 20 Minutes NO COFFEE DAY
Afternoon Power
between 1 PM to 3 PM ------------
Booster MUST Any locally available Fruits + Green Tea
03:00 PM 2.5 to 3 Litres Water
------------
Evening Energiser 15 to 20 gms of Soy beans or any beans salad (you can add any spices, bit of Evening Workout 1 Egg,1 Apple or Guava, 1
MUST
05:00 PM onion, bit of tomato, bit of ginger, salt, lemon juice, coriander leaves etc) Brisk Walk or Jog or Run for Orange, 1 Carrot
60 Minutes ------------
Have your Dinner like After or during the evening workout have a glass of Lemon Juice + a pinch of Salt ------------ GARGLE your mouth after
Pauper MUST Any healthy veg or non veg low calorie Soup + after Dinner have 100 ml of warm every meal
Shower After Workout
07:00 to 08:30 PM water. ------------

Fat burning drink 20 to 30 mins Before Bed Rituals

Fat Burning Drink - 2 (150 ml)
09: 30 to 10:00 PM Before Bed Drink Brush your teeth before Bed MUST DO
------------ 8,000 - 10,000
Bed Time Before bed 5 -10 Minutes STEPS Per Day
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Saturday, DAY-20
Frequently Asked Questions
Q: Can we use Masala oats or quick oats available in market?
1
A: It is recommended to consume freshly prepared food with oats, ready-made or quick oats is not recommended due to added preservatives to it

Q: Can I use soya chunks in place of soya bean?

2
A: No, only Soya bean or any other bean - kidney bean, chickpeas, black bean can be used.

Q:Can we have egg as snack?

3
A:Yes, One boiled egg as snack on days egg are allowed
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Sunday, DAY-21
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Morning Cleansing
WARM Fennel Seeds Water (350 ml) + Fresh curry leaves (5 - 8 counts) If
MUST DO
Drink MUST How to control
you can't get it then please ignore + 1 small tomato
06:00 AM Morning Rituals cravings?
Eat your Breakfast like Oil Pulling (20 Mins) Tip-7
Tropical Breakfast smoothie + 1 small piece of Coconut (5-10 gms) or
King MUST + 10 count Super Brain Yoga When cravings hit, try
Any healthy wheat made breakfast + after Breakfast have 100 ml of warm water.
07:30 to 08:00 AM + 10 Mins Pranayama taking a walk or run or
any workout, because any
Mid Day Healthy Bite Any one locally available Fruits + 1tsp sesame seeds(black/white)+1tsp sunflower Morning Workout form of exercise helps to
MUST
10:00 to 10:30 AM seeds+1tsp sesame seeds distract yourself and can
HFEN OFWS help control cravings
Enjoy your Lunch like Brown Rice or Red Rice or Black Rice or Bamboo Rice with any healthy Vege Subji
FIND YOUR BALANCE
Prince MUST + Add 1 Green Chilli to your lunch + Some fresh green Salad (raw) + after Lunch
12:00 to 12:30 PM have 100 ml of warm water.

Nutrition AddOns VEG DAY

MUST 1 Multivitamin tablet + 1 small spoon of Flax seeds
01:00 PM POWER NAP NO - NON-VEG, Egg,
Just for 15 to 20 Minutes Codliver Oil Capsule
Afternoon Power between 1 PM to 3 PM
Booster MUST Any locally available Fruits + Green Tea ------------
03:00 PM NO COFFEE DAY
------------
Evening Workout 2.5 to 3 Litres Water
Evening Energiser 15 to 20 gms of Soy beans or Mung beans salad (you can add any spices, bit of
MUST ------------
05:00 PM onion, bit of ginger, salt, lemon juice coriander leaves etc) HFEN OFWS
1 Apple or Guava, 1
TONE TIME or Orange
Have your Dinner like After or during the evening workout have a glass of Lemon Juice + a pinch of Salt MUQABLA BEATS 1 Carrot, 1 tomato
Pauper MUST Cauliflower Rice with any mixed vegetable subjee + after Dinner have 100 ml of ------------ ------------
07:00 to 08:30 PM warm water. Shower After Workout GARGLE your mouth after
every meal
Fat burning drink 20 to 30 mins Before Bed Rituals
Fat Burning Drink - 1 (150 ml)
09: 30 to 10:00 PM Before Bed Drink Brush your teeth before Bed MUST DO
------------ 8,000 - 10,000
Bed Time Before bed 5 -10 Minutes STEPS Per Day
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM Meditation
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI) | Sunday, DAY-21
Frequently Asked Questions
Q: What can be used as substitute for Passion fruit or Kiwi?
1
A: Slices of pineapple can be used as substitute

Q: Can we swap smoothie to any other meal?

2 A: Smoothies are expected to have as per the plan mentioned above. Do not swap. If you can't make heart helper smoothie fresh, you can have any other citrus fruits or
melons as mentioned in the plan

Q: I have thyroid and advised by doctor to avoid cabbage. What is the alternative for cabbage soup?
3
A: Any other vegetable soup can be had.

Q: Can I have brown rice today?

4
A: Brown rice can be had only when it is explicitly mentioned in the chart, its allowed today.

Q: Can we use dried curry leaves instead of fresh Curry leaves along with morning drink?
5
A: It is recommended to have fresh Amla, if you don’t get one, then you can use the dried ones
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI)
DAYS HFEN Morning Cleansing Drinks Recipe

Jeera Water
MONDAY Boil 350 ml-500 ml of water with 2 small tea spoon of Jeera. Add 1 small spoon of Honey (recommended Manuka Honey) + 1 small spoon Lemon/Lime
Juice + pinch of turmeric powder + pinch of black pepper + pinch of cinnamon powder

Regular Morning Drink

TUESDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice.

Mint Water
WEDNESDAY Boil the water with mint leaves for few minutes and filter it. Later once the water temperature has come down to lukewarm
water temperature., mix with a bit of honey (manuka) and lime or lemon juice.

Ginger Water
THURSDAY Boil the water with the fresh Ginger cut into small pieces for few minutes and filter it. Later once the water temperature has come
down to lukewarm water temperature, mix with a bit of honey (manuka), bit of turmeric powder and lime or lemon juice

Regular Morning Drink

FRIDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice.

Jeera Water
SATURDAY Boil 350 ml-500 ml of water with 2 small tea spoon of Zeera. Add 1 small spoon of Honey (recommended Manuka Honey) + 1 small spoon Lemon/Lime
Juice + pinch of turmeric powder + pinch of black pepper + pinch of cinnamon powder

Fennel Seeds Water

SUNDAY Take one table spoon of Fennel Seeds + few pieces of fresh turmeric roots soak it overnight on a 500 ml water with few slices of Lemon with skin. Next
day morning boil the overnight soaked water for few minutes then filter it and mix with a bit of honey (manuka) and drink it
 HFEN's Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI)
DAYS HFEN Before Bed Fat Burning Drinks Recipe
Fat Burning Drink - 1 (150 ml)

DAY-15, DAY-17, Dry Roast - 3 Table Spoons of Fenugreek + 1 Table Spoon of Zeera + 1 Table spoon of Carom Seeds (Ajwain or Omam) + 1 Table Spoon of Black Zeera and
DAY-19 & DAY-21 and Grind it to fine powder (You can prepare it and store it)
Boil 150 ml of water and add 1 table spoon of above made fine powder + 1 spoon of Lemon juice, mix it well and
drink it immediately (warm/hot sip by sip)

Fat Burning Drink - 2 (150 ml)

DAY-16, DAY-18 &
DAY-20 Take a handful of Coriander Leaves + Few pieces of fresh Ginger + 2 Cinnamon Sticks + few Black Pepper Corns and boil these ingredients with 300 ml
of water until it become half of it. Filter it and drink it immediately (warm/hot sip by sip)
 HFEN's NEW Healthy Lifestyle Challenge Programme
Week-3 Challenges (Over 25 BMI)
Food Recipes
Ragi Dosa https://www.indianhealthyrecipes.com/ragi-dosa-recipe/
Ragi Upma https://www.indianhealthyrecipes.com/ragi-rava-upma-recipe/
Ragi Poridge https://recipes.timesofindia.com/recipes/ragi-porridge/rs68685771.cms
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Ragi Idli https://veggibites.blogspot.com/2016/02/ragi-idli.html
Millet Upma https://www.saffrontrail.com/thinai-recipe-panivaragu-upma-millet-upma/
Millet Pongal https://rakskitchen.net/samai-pongal-little-millet-pongal-recipe/
Millet Porridge https://fountainavenuekitchen.com/millet-breakfast-porridge/
Oats Porridge https://www.bbcgoodfood.com/howto/guide/how-make-porridge-best-breakfast-ever
Oats Upma https://www.indianhealthyrecipes.com/oats-upma/
Masala Oats https://www.indianhealthyrecipes.com/masala-oats-recipe/
Multigrain Millet Porridge https://www.mylittlemoppet.com/multigrain-millet-porridge-recipe/
Vegetable Soups https://www.bbcgoodfood.com/recipes/collection/vegetable-soup
Take a big jar with 2 litres of water and add cut cucumber half + water melon 300 gms + 1 lemon or lime + handful of mints.
Detox water
Mix it well and make it ready by Tuesday Evening and use it on Wednesday
Heart Helper Smoothie Please check Facebook closed group for receipe
Cabbage soup Please check Facebook closed group for receipe
Vitamin Booster smoothie Please check Facebook closed group for receipe
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms
https://www.virundhombal.com/2017/01/drumstick-leaves-thuvaram.html
Moringa Leaves
https://www.saffrontrail.com/14-ways-cook-eat-drumstick-moringa-leaves/