LIFESTYLE CHANGES
SUPPLEMENTS : Magnesium (before bedtime)+ Vitamin b12 (after breakfast) +
Vitamin D (after nuts)
STEPS-8000 steps + workout 5 days/week
Fix a bedtime routine: Avoid screens after 10 pm, clean your area, and try white
noise videos.
Practice the 54321 technique: Focus on your senses to calm your mind.
Practice breathwork: Inhale for 4 counts, exhale for 6 counts, and repeat.
Use the emotional wheel to recognize and manage emotions.
Practice affirmations: Repeat positive statements to boost confidence.
Take cold showers instead of warm ones.
NUTRITION CHANGES
DON’T EAT WHILE WORKING HAVE A PROPER TIME WHERE YOU ARE NOT USING
LAPTOP OR WORKING WHILE EATING
EAT A RAINBOW RICH DIET-ADDING WIDE VARIETY OF DIFFERENT COLOURS FOOD
AND VEGGIES
USE GHEE OR COCONUT OR MUSTARD OIL INSTEAD OF VEGETABLE OIL.
WATER-3 LITRES
MONDAY AND WEDNESDAY
EARLY MORNING: green tea/ Jeera and ajwain water + 5 almonds + 1
walnut + 4 black raisins-soaked in water overnight
BREAKFAST:
Oats-3 spoons, 30gm uncooked measure + almond milk- 300ml + coffee-1 spoon +
sugar-1 spoon- you can make it as oats cold coffee in morning
MID MORNING: Coconut water/ Buttermilk-1 glass
LUNCH: oil or ghee-2 tsp
1) Paneer 50 gm-you can make it as paneer as bhurji or as curry or as tikka form +
roti-1 OR white rice-1 katori, 120gm + cucumber tomato salad-1 plate +
coriander chutney-1 spoon
2) Paneer-50 gm-plain + whole wheat/ GLUTEN free pasta-40 gm uncooked
measure + home made tomato puree-1/4 katori + sauted veggies-onion,
tomato, peas, beans, capsicum, carrot, broccoli-you can make it as red sauce
paneer veggie pasta + cucumber tomato salad-1 plate + coriander chutney-1
spoon
Ginger water-1 glass-use ¼ tsp grated ginger OR spearmint tea-1 cup-Have it 30
mins after meals and walk for 10 minutes after your meal
SNACK 1: (PRE PREP)
Roasted chana-2 spoons, 20gm
SNACK 2: (PRE PREP)
Green tea + fruit bowl- 150gm
DINNER:
MAKE THIS PUREE ON SUNDAY NIGHT
Boiled moong sprouts- 200gm - use this to make batter for 2 days, and 1 cheela each
day + Cucumber tomato salad-1 plate
[Link]
Ginger water-1 glass-use ¼ tsp grated ginger OR spearmint tea-1 cup-Have it 30 mins
after meals and walk for 10 minutes after your meal
Post dinner: chamomile tea (1 cup) + apply ghee on the base of your feet this helps in
reducing bloat and improve sleeping issues to
TUESDAY AND THURSDAY
EARLY MORNING: green tea/ Jeera and ajwain water + 5 almonds + 1 walnut + 4
black raisins-soaked in water overnight
BREAKFAST: (PRE PREP)
Boiled Moong Sprouts-1 katori, 150gm cooked measure + cucumber onion tomato
salad, you can make it as sprouts chaat form
MM: Coconut water- 1 glass
LUNCH:
1) Sambhar-1 katori-150 gm cooked measure + white rice-1 katori-120 gm boiled
measure + cucumber salad-1 plate -DON’T ADD CHUTNEY IN IT
2) Rajma/channa (black or white) / lobia-1 katori-150 gm + white rice-1
katori-120 gm boiled measure + cucumber tomato salad-1 plate + coriander
chutney-1 spoon
3) Kadhi-1 katori-150 gm (don’t add pakora in it) + white rice-1 katori-120 gm
boiled measure + cucumber tomato salad-1 plate + coriander chutney-1 spoon
Ginger water-1 glass-use ¼ tsp grated ginger OR spearmint tea-1 cup-Have it 30 mins
after meals and walk for 10 minutes after your meal
SNACK 1: (PRE PREP)
Green tea + fruit bowl- 1 katori, 150gm
SNACK 2: (PRE PREP)
Roasted makhana- 2 spoon, 20gm
DINNER: oil or ghee-2 tsp
(SAME AS PREVIOUS DAY’S LUNCH)
1) Paneer 50 gm-you can make it as paneer as bhurji or as curry or as tikka form +
roti-1 + cucumber tomato salad-1 plate + coriander chutney-1 spoon
2) Paneer-50 gm-plain + whole wheat/ GLUTEN free pasta-40 gm uncooked
measure + home made tomato puree-1/4 katori + sauted veggies-onion,
tomato, peas, beans, capsicum, carrot, broccoli-you can make it as red sauce
paneer veggie pasta + cucumber tomato salad-1 plate + coriander chutney-1
spoon
Ginger water-1 glass-use ¼ tsp grated ginger OR spearmint tea-1 cup-Have it 30 mins
after meals and walk for 10 minutes after your meal
Post dinner: chamomile tea(1 cup) + apply ghee on the base of your feet this helps in
reducing bloat and improve sleeping issues to
FRIDAY
EARLY MORNING: green tea/ Jeera and ajwain water + 5 almonds + 1
walnut + 4 black raisins-soaked in water overnight
BREAKFAST:
Oats-3 spoons, 30gm uncooked measure + almond milk- 300ml + coffee-1 spoon +
sugar-1 spoon- you can make it as oats cold coffee in morning
MID MORNING: Coconut water/ Buttermilk-1 glass
LUNCH: oil or ghee-2 tsp
1) Paneer-50 gm +WHOLE WHEAT BREAD-2 SLICES, you can make it as sandwich
+ cucumber tomato salad-1 plate + coriander chutney-1 spoon
2) Paneer-50 gm-you can make it as paneer as bhurji or as curry or as tikka form
+ jowar roti-1/white rice-1 katori-120 gm cooked measure + cucumber tomato
salad-1 plate + coriander chutney-1 spoon
3) Paneer-50 gm-plain paneer + besan cheela-40 gm uncooked measure(add
veggies like onion, tomato, grated carrot)-YOU CAN USE PANEER AS STUFFING
FORM + cucumber tomato salad-1 plate + coriander chutney-1 spoon
Ginger water-1 glass-use ¼ tsp grated ginger OR spearmint tea-1 cup-Have it 30 mins
after meals and walk for 10 minutes after your meal
SNACK 1: (PRE PREP)
Green tea + fruit bowl- 1 katori, 150gm
SNACK 2: (PRE PREP)
Roasted chana - 2 spoon, 20gm
DINNER: oil or ghee-2 tsp
1) Any light vegetable subzi -1 katori, 150gm cooked measure + roti-1 +
cucumber tomato salad-1 plate
2) vegetable upma/ dalia -1 katori-150 gm + curd-1 katori + cucumber
tomato salad- 1plate
Ginger water-1 glass-use ¼ tsp grated ginger OR spearmint tea-1 cup-Have it 30 mins
after meals and walk for 10 minutes after your meal
Post dinner: chamomile tea(1 cup) + apply ghee on the base of your feet this helps in
reducing bloat and improve sleeping issues to
