Name: Kiru

Age: 29
BMI: 31.15
Weight: 92.15
Diet Preference: Eggetarian
Nutritionist Name: [email protected]

06:45 AM

Dates(4.0 small date, pitted)

or
Apple(1.0 medium (3" dia))

08:15 AM

Oats with Curd(1.0 katori)

or
Boiled Egg(2.0 small)

09:00 AM

Idli(3.0 idli(regular)) Egg White Omelette(1.0 egg white per omelette) Vegetable Sambar(1.0 katori)
or
Homemade Dosa(3.0 small) Mint Chutney (3.0 tablespoon) Boiled Egg White(1.0 egg white)
Vegetable Salad(1.0 katori)
or
Cucumber Tomato Salad(1.0 katori) Curd with Chia Seeds(1.0 katori) Vegetable Brown Rava
Upma(1.0 cup)
or
Scrambled Eggs(1.0 egg scrambled) Flattened Rice Poha(1.0 cup) Boiled Beetroot(0.5 cup)
or
Egg White Omelet(1.0 egg white per omelette) Green Gram Dosa(2.0 medium) Onion Tomato
Chutney(3.0 tablespoon)
or
Coriander Chutney (1.0 ) Rava Idli(2.0 idli(regular)) Chia Seeds with Curd(1.0 katori)
or
Boiled Chana(1.0 cup) Egg White with Vegetables(1.0 serve(2 egg whites with vegetables))
or
Overnight Oats Soaked in Yogurt and Dry Fruits and Nuts(1.25 cup)

11:30 AM

Sunflower Seeds(1.0 tablespoon) Banana(1.0 small(4.5" long))

or
Sunflower Seeds(1.0 tablespoon) Pomegranate(0.5 cup)
or
Pumpkin Seeds(1.0 tablespoon) Papaya(1.0 cup, mashed)
or
Pumpkin Seed(1.0 tablespoon) Guava(1.5 fruit, with refuse)
01:30 PM

Cooked White Rice(1.0 cup) Plain Curd(1.0 katori) Tur Dal Sambar(1.0 katori) Ladies Finger
Poriyal(1.0 katori)
or
Cooked White Rice(1.0 cup) Plain Curd(1.0 katori) Drumstick and Carrot Sambar(1.0 katori)
or
Cooked White Rice(1.0 cup) Egg Omelette(1.0 egg per omelette) Kollu Paruppu Kulambu(1.0
katori)
or
Wheat Roti(3.0 roti/chapati) Pachai Payaru Curry(1.0 katori) Carrot Poriyal(1.0 katori)
or
Cooked White Rice(1.0 cup) Egg Curry(1.0 katori) Tori Sabji(1.0 katori)
or
Chapathi(2.0 roti/chapati) Homemade Paneer(0.5 cup(shredded)) Ladies Finger Subji(1.0 katori)
or
Keerai Kootu(1.0 cup) Capsicum Egg White Brown Rice Pulao(1.0 bowl)

06:00 PM

Roasted Makhana(1.0 cup) Lemon Green Tea without Sugar(1.0 cup)

or
Lemon Green Tea without Sugar(1.0 cup) Boiled Groundnuts(0.25 cup)
or
Roasted Peas(3.0 tablespoon) Lemon Green Tea without Sugar(1.0 cup)

08:30 PM

Grated Vegetable Salad(0.5 katori) Mixed Dal and Vegetable Khichdi(3.0 katori)
or
Idli(3.0 idli(regular)) Boiled Egg White(2.0 egg white) Onion Sambar(1.0 katori)
or
Matar Ki subzi(1.0 katori) Ragi Vermicelli with Vegetable(1.5 cup)
or
Wheat Dosa(2.0 medium) Flat Beans Sambar(1.0 katori)
or
Methi Paratha(2.0 paratha) Cow's Milk Curd(0.5 katori) Vegetable Salad(1.0 katori)
or
Chappati(3.0 roti/chapati) Egg White Omelette(1.0 egg white per omelette) Vegetable Sambar(1.0
katori)
or
Vegetable Poha(1.0 cup) Paneer Masala(0.75 katori)
or
Boiled Chana(1.0 katori) Sauteed Vegetables with Paneer(1.0 katori)

10:00 PM

Walnuts(5.0 walnut)

NOTES

DIET GUIDELINES
Follow the following guidelines when you start your diet -
 1) Start with a positive mind and ensure 6-8 hours of sleep daily.
2) Log your meals daily so I can keep a watch.
3) Update your weight every Sunday, weigh when you wake up, on the same scale, at same place and pref
erably same clothes.
4) Drink 10-12 glasses of water daily. Drink at evenly spaced intervals and not all in one go.
5) Avoid refined cereals, bakery items, canned or packaged foods, fried and sweet items.
6) Avoid fruit juices, soft drinks and alcohol. Avoid eating out a lot.
7) Use maximum of 3 tsp of oil/ghee/butter in a day and no or less than 1 tsp of sugar in a day.
8) Finish your salad or soup first and then eat your lunch and dinner.
9) Eat slowly, chew every bite properly.
10) Remain active for at least 40 minutes daily for 5-6 days a week. Do not exercise on empty stomach or
right after a meal.

QUANTITY HELP

Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml

Commonly asked questions

Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.

How often will my diet plan be changed?

Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.

Why does my plan seem monotonous?

It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.

What can I do if my plan doesn't consider my preferences?

Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.

Why do I not see results despite following the plan?

Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.

What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.