NAME: - Khushi Jain
AGE: - 15
HEIGHT: - 5’7
CURRENT WEIGHT: - 115Kg
IDEAL BODY WEIGHT: - 65Kg
Counselling points
• Always enjoy your meal, take your me and chew your
food properly.
• Avoid distraction turn off the T.V, put away your
phone and focus on your meals.
• Take meals regular at meals. Avoid delaying meals.
• Don’t drink water immediately after meals.
• Walk for at least 15 minutes after meals.
• Avoid eating anything after dinner.
• Take a morning walk every-day to boost energy.
• Try to sleep at a regular Time.
• Try to wake up at the same time.
• Drink 3 to 4 liters of water every day to stay hydrated.
• Detox water- (soak overnight) add chia seeds 10 gms,
1 lemon,1 Cinnamon stick with 6 mint leaves, pinch of
black salt n turmeric in 1 litre water n finish it
throughout the day.
• Face glow boaster- take 2 beetroots, 2 carrots, 20gms
ginger, 20 gms amba haldi, mint leaves, 2 amla grind
them all together in a mixer then with fibre put them in
ice cube tray to freeze them, then every morning take
2 cubes put water 250ml n have it.
• Drink 2 glasses of water before brushing your teeth.
• NIGHT DRINK- take sauf n cinnamon powder add in
a bowl boil it, strain, then add squeezed lemon n drink
•
MONDAY + WEDNESDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm ginger
pieces, add methi seeds, dhaniya seeds, kalongi n
jeera {1 teaspoon each} boil them together, strain n
drink
Breakfast (10:30 am) 2 open toast avocado bruschetta with home
made dip
{2 no maida sourdough bread slice, take avocado
cut in slices top it on bread slices, then in a bowl
add tomatoes, basil leaves, salt, pepper, chilli
flakes, mix well and add on the top n enjoy
Dip- take hung curd, 10 gm paneer, 2 garlic
cloves, salt, oregano n chilli flakes blend all
together and apply dip on ur bread slices}
with 5 almonds n 3 walnuts
Mid-morning (12:30pm) 1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10 blueberries/ 1
guava with 1 brazil nut
Lunch (2:30 pm) 1 foxtail millet chapati with half bowl
any vegetable (of ur choice), half
bowl curd and salad’s 1 plate
{foxtail-15gm, wheat flour- 20gm,
chana-35gm}
{Kindly avoid potato}
Tea me (5.30pm) 1 tsp of Pumpkin Seeds +
1 tsp of sunflower seeds with butter milk/ iced coffee
with less milk 30 gm /lemonade salted/ green tea Can
take 10 makhana or 20 gms roasted chana
Dinner (8.30pm) 1 BOWL Millet noodles with loads of
veggies and add 5 pieces of paneer on
top
TUESDAY + THURSDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm ginger
pieces, add methi seeds, dhaniya seeds, kalongi n
jeera{1 teaspoon each} boil them together, strain n
drink
Breakfast (10.30 am) 1 bowl poha with veggies 5 peanuts and 5
paneer pieces and 5 almonds n 3 walnuts
{poha-40gms]
Mid-morning (12:30pm) 1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10 blueberries/ 1
guava with 1 brazil nut
Lunch (2:30 pm) I Bowl white rajma sabzi with 1
foxtail millet chapati, curd and
salad
{Foxtail -20gms, whole wheat- 15 gm, rajma-40gms
}
Tea time {5:30 pm} 1 tsp of Pumpkin Seeds +
1 tsp of sunflower seeds with butter milk/ iced coffee
with less milk 30 gm /lemonade salted/ green tea
Can take 10 makhana or 20 gms roasted chana
Dinner (8.30pm) 1 bowl millet pasta with garlic
vegetables
{take vegetables, saute them with garlic and
spices of ur choice add boiled pasta to it , try to
use less salt to cook}
FRIDAY + SATURDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm
ginger pieces , add methi seeds, dhaniya seeds,
KALONGI n jeera{1 teaspoon each} boil them
together, strain n drink
Breakfast (10.30 am)
2 moong dal chilla with 20 gms
paneer stuffing with mint chutney
with 5 almonds n 3 walnuts
{moong dal-50 gms}
Mid-morning (1pm)
1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10
blueberries/ 1 guava with 1 brazil nut
Lunch (2.30 pm) 2 ragi chapati with vegetable of
ur choice with half bowl curd
and 1 plate salad
{ragi-15 gms, whole wheat- 20
gms}
Tea me (5.30pm) 1 tsp of Pumpkin Seeds +
1 tsp of sunflower seeds with butter milk/ iced
coffee with less milk 30 gm /lemonade salted/
green tea
Can take 10 makhana or 20 gms roasted chana
Dinner (8.00pm) Zucchini noodles
{take one shredded zucchini and half cucumber, out salt
and cover it with a cloth to release excess water , dry it
Then in a mixer add 3dried chilled, 3 garlic cloves , add
water n blend well
Take a pan add pinch oil, add this puree and (then add
tomato puree to it optional), add spices accordingly then
add zucchini shredded and enjoy
OR
1 BOWL MIX DAL with salad {dal -35gm, add bit ghiya
in it}
SUNDAY
MEALS MENU WITH PORTION SIZE
Early morning (8.30am) Take a pan add 1 lemon squeezed and 10gm ginger
pieces, add methi seeds, dhaniya seeds, kalongi n
jeera{1 teaspoon each} boil them together, strain n
drink
Breakfast (10.30 am) 1 glass mango n chia smoothie
{overnight soaked chiaseeds with oats {can
soak in milk }, in morning add chia, oats,
mango, 3walnuts n 4almonds, blend
together n enjoy}
Mid-morning (1pm) 1 Apple / watermelon(100gm)/
papaya(100gm)/ 1 pear / 10 blueberries/ 1
guava with 1 brazil nut
Lunch (3.30 pm) Enjoy any meal of ur choice
Tea me (5.30pm) 1 tsp of flex Seeds +
1 tsp of sunflower seeds with butter milk/ iced coffee
with less milk 30 gm /lemonade salted/ green tea Can
take 10 makhana or 20 gms roasted chana
Dinner (8.00pm) Cold coffee with
1 vegetable oats chilla with veggies
