Name: Manisha Sp

Age: 29
BMI: 31.28
Weight: 80.1
Diet Preference: Vegetarian
Nutritionist Name: [email protected]

07:30 AM

Dates(2.0 small date, pitted) Cinnamon Water(1.0 cup) Soaked Almond(3.0 almond)
or
Dates(2.0 small date, pitted) Jeera Water(1.0 glass) Soaked Almond(3.0 almond)

09:30 AM

Soya Chunks(0.5 cup)

10:30 AM

Peanut Garlic Chutney(2.0 tablespoon) Mung Dal Cheela(2.0 cheela)

or
Buttermilk with Chia Seeds(1.0 glass) Low Fat Paneer Multigrain Bread Sandwich(1.0 sandwich)
or
Homemade Idli(3.0 idli(regular)) Vegetable Sambar(1.0 katori)
or
Low Fat Curd(1.0 katori) Vegetable Upma(2.0 katori)
or
Vegetable Dalia(1.0 bowl) Low Fat Curd with Chia Seeds(1.0 katori)
or
Besan Cheela (2.0 cheela) Peanut Garlic Chutney(2.0 tablespoon)
or
Vegetable and Sprouts Poha(2.0 katori) Low Fat Curd with Chia Seeds(1.0 katori)

12:30 PM

Pomegranate(0.5 cup)
or
Melon, water(2.0 cup, diced)
or
Melon, Musk(3.0 cup, cubes)
or
Mixed Fruits(1.0 bowl)

02:00 PM

Cooked Green Gram Dal(1.0 katori) Brown Rice(1.0 katori) Cauliflower Sabji(1.0 katori)
or
Paneer and Pea in Tomato Gravy(1.0 katori) Brown Rice Cooked(1.0 katori) Beetroot Cucumber
Carrot Salad(1.0 katori)
or
Multigrain Roti without Oil(2.0 roti/chapati) Beetroot Cucumber Carrot Salad(1.0 katori) Low Fat
Paneer Bhurji(1.0 katori)
or
Low Fat Curd(1.0 katori) Multigrain Roti without Oil(2.0 roti/chapati) Gobhi Shimla Mirch ki
Subji(1.0 katori)
or
Lobia Sabji(1.0 katori) Low Fat Curd(0.5 katori) Multigrain Roti without Oil(2.0 roti/chapati)
or
Moong Dal(1.0 katori) Multigrain Roti without Oil(2.0 roti/chapati) Tinda Sabji(1.0 katori)
or
Low Fat Curd(1.0 katori) Brown Rice Vegetable Pulao(0.75 bowl) Vegetable Salad(2.0 katori)

04:30 PM

Roasted Peanuts(15.0 grams) Tea with Double Toned Milk without sugar(1.0 teacup)
or
Roasted Makhana(20.0 grams) Tea with Double Toned Milk without sugar(1.0 teacup)
or
Tea with Double Toned Milk without sugar(1.0 teacup) Mint Coriander Chutney(1.0 tablespoon)
Baked Rajma Tikki(1.0 kabab)
or
Tea with Double Toned Milk without sugar(1.0 teacup) Chickpea Salad with Tomato Cucumber
Onion(1.0 katori)

08:15 PM

Bhindi Sabji(1.0 katori) Low Fat Curd(1.0 katori) Oats Besan Cheela(2.0 cheela)
or
Mixed Vegetable Raita(1.5 katori) Besan Vegetable Cheela(2.0 cheela)
or
Low Fat Curd(1.0 cup) Ragi Cheela(2.0 cheela)
or
Tomato Chutney(1.0 tablespoon) Paneer Stuffed Moong Dal Cheela(1.5 cheela)
or
Soya Chunks Bhurji(1.0 katori) Oats Cheela(2.0 cheela)
or
Tomato Chutney(2.0 tablespoon) Moong Dal Cheela(2.0 cheela) Vegetable Salad(1.0 katori)
or
Besan Cheela (2.0 cheela) Green Chutney(2.0 tablespoon) Lobia Vegetable Salad(1.0 katori)

09:30 PM

Lemon Ginger Mint Tea(1.0 tea cup)

NOTES

Basic Dietary Guidelines To Follow:

1. Bake, Boil, Grill, Roast, Steam & Poach, Sauteing Instead Of Frying In Large Amount Of Oil.
2. Cooking Oil Consumption Should Not Be More Than 20 Ml Per Day ( 1 Teaspoon = 5 Ml).
3. Salt Consumption Should Not Be More Than 7 8 Gm/ Day ( 1 Teaspoon= 5 Gm). 4. Do Not Use Table Sa
 lt During Eating.
4. Recommended A Decrease In The Frequency Of Eating Out. Also Avoid Eating Out When Overly Hungry
As It Can Leads To Over Eating.
5. Avoid Eating Excess Amount Of Sweets Of All Kinds Honey, Jaggery , Jam, Jelly, Sauce, Pickles, Chocol
ate Etc.
6. Avoid Eating Too Much Oily Fatty Foods, Cakes, Pizzas, Pastries Etc.
7. Always Choose Skim Milk, Doubled Toned Milk Instead Of Whole Milk.
8. Check For Sodium Content In Food Labels While Buying Foods. Do Not Consume High Sodium Foods.
9. Use Seasonings & Herbs For Flavor Instead Of Cream, Sauces, Butter, Salt, Mayonnaise, Salad Dressing
s & Cheese.
10. Eat Slowly And Try Not To Perform Another Task While Eating.
11. Include Regular Exercise In Daily Routine 12. Drink At Least 2 3 Lit Of Water Daily.

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.