Basic stats: Ht-5'6, Wt-93 kg, BMI-33.
Food Preferences: Pure Vegetarian, Indian Cuisine, restaurant
food occasionally. Health Concerns: obesity. Parents health: father have diabetes and BP, mother have
hypertension and diabetes. Work schedule: hybrid mode (3+2), 10 pm to 6.30 pm, continuous sitting
position for long hours at a stretch; gym 5 days. Diet Recall: 7 am wakes up; tea; gym for an hour;
breakfast-10 am-upma/poha; lunch- 1.30 pm - sabzi+ dal+ roti/rice+ curd; 5 pm; tea/coffee ; 7 pm back
home fruits/biscuits ; dinner- 8pm-same as lunch. Food Frequency: water-4 liters/day; fruits-3 times a
week seasonal fruit; curd daily; no salad.
Basic stats: Ht-5'11, Wt-83 kg, BMI-25.5.
Food Preferences: Pure Vegetarian, South Indian Cuisine, restaurant food rarely.
Health Concerns: Gastroenteritis, Acidity, TSH-6.5, Vitamin D deficiency, back and neck pain.
Parents health: father diabetic at the age of 52 yrs., mother have hypertension and thyroid,
constipation.
Work schedule: hybrid mode, 2pm to 11 pm, continuous sitting position for 6 hours at a stretch; walk 3-4
kms daily to office and back.
Diet Recall: 6.30 am wakes up; LWW-3-4 glasses; 20 mins walk in the park; lunch cum breakfast- 10.30
am - curry+ dal+ rice+ curd/BM; 12.30 pm office then 2 pm with a glass of water start work till 5 pm;
tea/coffee ; 7 pm back home fruits/biscuits ; dinner- 8pm-idli/dosa/rice; post dinner 1 glass water; sleep
by 12.30 am. Food Frequency: water-4 liters/day; fruits- 1 banana a day or 3 times a week; curd daily; no
salad.
Diet plan
After waking up
6.30 am
1 glass Lukewarm lemon water with a pinch of black salt.
+ 1 glass of plain water with 1 tsp overnight soaked chia seeds.
STRECHING for 15 mins
Early Morning
boiled chana with 1 tsp of butter and 1 whole-boiled egg.
+
5 soaked almonds without skin+2 walnuts+ 5 raisins/2 anjeer .
BREAKFAST
10 am
besan cheela with vegetables with 1 glass of buttermilk.
or
2 chana flour roti with 1 bowl of green vegetables.
2 pm
Indulge in a delightful 200g serving of salad with a generous sprinkling of 1 tbsp
mixed seeds. of salad adorned with a generous sprinkling of 1 tbsp mixed seeds.
EVENING TEA
4 pm
tea/ coffee+ roasted nuts (chana/peanut/makhana)
6.30 pm
before dinner
ABC JUICE
Or
moong sprouts steamed 1 bowl+ coconut water
or
salad/ boiled chickpeas/ lobia /kala chana.
DINNER
8 pm
4 tbsp of sauteed vegetables (cabbage, beans, bell pepper, broccoli, cauliflower,
peas, potato)
+
dal (arhar/moong/masoor)-2 bowl
+
rice without starch-1 bowl
+
curd 50 g
OR
moong dal khichdi with sauteed vegetables and amla chutney+ 200 ml fresh
buttermilk
OR
1 Millet chapati with vegetable
Special Guidelines to note and follow.
1. No late-night munching
2. Only green tea 🍵and Roasted nuts or dessert in small portions- when
hungry.
3. Late night munching -Lai chana with tomato and cucumber 🥒
4. To compensate for the heavy night dinner ... The next day no breakfast
instead lunch with roti, veggies, and dal
5. Night salt intake should be minimal
6. 2 fruits a day are mandatory.
7. for dinner be salt-free if you had a heavy lunch.
8. 30 minutes of brisk walking and 30 minutes of active work.
9. Try to climb stairs at least 2 floors each day.
10. If food is ordered in a restaurant have south Indian
dosa/idli/uthappams/appam/ fresh vegetable sandwich in whole wheat
bread/ fresh salad/dal and rice.
11. Fluid can be in the form- plain water/ lemon water (shikanji)/ rasam/
buttermilk/ coconut water/ detox mint cucumber lemon water/ fresh
orange juice/ ABC (apple+ beetroot+ carrot).
12.Review after 10 days.
13. Food Avoidance- Maida, full cream milk, fried food, pickle.
14. Millet chapati- 50% wheat flour+50% jau/bajra/ragi/chana.
Diet plan 3
Early morning
6.30 am
1 glass Lukewarm lemon water with a pinch of black salt+ 1 tsp overnight soaked chia
seeds.
+ 1 glass of plain water
BREAKFAST
7 am
besan cheela with vegetables with 1 glass of buttermilk
or
boiled chana with 1 tsp butter and 1 boiled egg
or
2 chana flour roti with 1 bowl of green vegetable
+
5 soaked almonds without skin+2 walnuts+ 5 raisins/2 anjeer
LUNCH / BRUNCH
12 noon
{4 tbsp of sauteed vegetables (cabbage, beans, bell pepper, broccoli, cauliflower, peas,
potato)
+
dal (arhar/moong/masoor)-2 bowl
+
rice without starch-1 bowl
+
curd 50 g}
or
{moong dal khichdi with sauteed vegetables and amla chutney+ 200 ml fresh buttermilk}
EVENING TEA
4 pm
tea/ coffee+ roasted nuts (chana/peanut/makhana)
6.30 pm
before dinner
ABC JUICE
Or
moong sprouts steamed 1 bowl+ coconut water
or
salad/ boiled chickpeas/ lobia /kala chana.
DINNER
7.30 pm
Dosa/ idli/appam with 1 bowl of vegetables and sambhar
or
1 Millet chapati with vegetable
Or
Moong dal khichdi with veggies
Special Guidelines to note and follow.
1. No late-night munching
2. Only green tea 🍵and Roasted nuts or dessert in small
portions- when hungry.
3. Late night munching -Lai chana with tomato and
cucumber 🥒
4. To compensate for the heavy night dinner ... The next day
no breakfast instead lunch with roti, veggies and dal
5. Night salt intake should be minimal
6. 2 fruits a day are mandatory.
7. for dinner be salt-free if you have a heavy lunch.
8. 30 minutes of brisk walking and 30 minutes of active
household work.
9. try to climb stairs at least 2 floors each day.
10. If food is ordered in a restaurant have south Indian
dosa/idli/uthappams/appam/ fresh vegetable sandwich in
whole wheat bread/ fresh salad/dal and rice.
11. Fluid can be in the form- plain water/ lemon water
(shikanji)/ rasam/ buttermilk/ coconut water/ detox mint
cucumber lemon water/ fresh orange juice/ ABC (apple+
beetroot+ carrot).
12. Review after 6 days.
13. Food Avoidance- Maida, full cream milk, fried food,
pickle.
1. millet chapati- 50% wheat flour+50%
jau/bajra/ragi/chana.
DIET CHART
Early morning: on waking up ( 6 a.m as of now):
1 glass of water
In between:
6 almonds (soaked & peeled) + 3 halves of walnut (soaked) + 1 glass of skimmed milk .
Breakfast 8 a.m.:
A bowl of sprouts (moong) + 2 vegetable or chana Sattu/methi/ stuffed paratha with dahi
OR
2 chilla (moong dal / besan) +veggies with chutney
+2 soft boiled egg
Or
2 ragi Dosa sambhar + chutney
+2 soft boiled egg
Or
4 ragi idli sambhar chutney
In between:
Coconut water (add 1 tsp of soaked chia seeds to it)/ thin sattu drink / thin buttermilk (tempered with rai
& curry leaves)
In between 12 p.m.:
1 fruit (seasonal) + 2 halves of walnut
Lunch: 1:30p.m.
2 chapati whole wheat / mixed atta (details below): (1 tsp ghee) + rajma (1 bowl)/ chole (1 bowl)/dal+
Seasonal Vegetable (1-2 bowls)
+Salad (1 bowl): choose seasonal
2:30 p.m.:
1 bowl of curd or 50 g curd
6pm
sweet potato chat / paneer sandwich (with 2 multigrain toast only) + thin sattu drink / 1 fruit / beetroot
juice
(pre workout banana is the best fruit)
Dinner 8.30p.m.:
Oats upma 1 bowl
Or
Bajra khichdi with Buttermilk
Or
Moong dal khichdi with vegetables and buttermilk
GUIDELINES: (please read it carefully)
• Use skimmed milk.
• Water intake – 3-4 liters (should be consumed daily in between meal gaps)
• Dark chocolate (above 70 %) can be taken once – twice a day – only if you like it.
• Avoid Maida and its product & corn flour.
• Do not opt for any sugar substitute i.e. sugar free, equal etc.
• 5-6 tsp of sugar can be used per day
• Choose seasonal vegetables & fruits
• Smoothie – 200ml-220 milk + 1 tbsp oats + honey / dark chocolate + 6-9 soaked almonds + 1 tsp-
soaked chia seed +1 portion of fruit.
. Isotonic drink: (6% dilution- in 100 ml water take 1 tsp ( 6 g) of sugar( any form :
add 3-4 pinches of Himalayan pink salt, rock salt, can add lemon juice to this. (make it in 250-300 ml
water as per required).
• Can munch on roasted Chana / makhana/ little soaked nuts
• ABC JUICE: 1small apple + 2 small beetroot+ 3-4 carrots (can add 1 amla to it)
• Uprise D3 60 k to be taken once a week for10 weeks (post dinner/ bed time)
Diet plan
Early morning
7.30 am
1 glass Lukewarm lemon water with a pinch of black salt+ 1 tsp overnight soaked chia seeds.
+ 1 glass of plain water
or
1 glass plain lemon water with a pinch of black salt + 2 tsp honey.
BREAKFAST
9 am
besan cheela with vegetables with 1 glass of buttermilk + 5 soaked almonds without skin+2 walnuts+ 5
raisins/2 anjeer.
or
boiled chana with 1 tsp butter and 1 boiled egg + 1 cup skimmed milk+ 5 soaked almonds without skin+2
walnuts+ 5 raisins/2 anjeer.
or
1 mushroom sandwich with 1 cup of green tea + 5 soaked almonds without skin+2 walnuts+ 5 raisins/2
anjeer.
or
Smoothie – 200ml-220, skimmed milk /coconut water/fresh fruit juice/ curd + 2 tbsp pre-soaked rolled
oats +1 tsp honey / dark chocolate + 5 soaked almonds + 1 tsp-soaked chia seed +1 portion of fruit + 2
tsp pumpkin seeds.
12 noon
1 whole fruit- apple/guava/orange/ berries/ watermelon/ mango
(medium-sized)
LUNCH / BRUNCH
1.30 pm
{4 tbsp of sauteed vegetables (cabbage, beans, bell pepper, broccoli, cauliflower, peas, potato)
+
dal (arhar/moong/masoor)-2 bowl
+
rice without starch-1 bowl
+
curd 50 g}
or
{moong dal khichdi with sauteed vegetables and amla chutney+ 200 ml fresh buttermilk}
or
2 chana flour roti with 1 bowl of green vegetable
EVENING TEA
4 pm
tea/ coffee+ roasted nuts (chana/peanut/makhana)
6.30 pm
before dinner
ABC JUICE
Or
moong sprouts steamed 1 bowl+ coconut water
or
salad/ boiled chickpeas/ lobia /kala chana.
DINNER (small portion)- if do not feel hungry then make a salad with mixed seeds 1 tbsp +
cucumber,tomato, bell peppers)
7.30 pm
Dosa/ idli/appam with 1 bowl of vegetables and sambhar
or
1 Millet chapati with vegetable/dal
Or
Moong dal khichdi with veggies
Special Guidelines to note and follow.
1. No late-night munching
2. Only green tea 🍵and Roasted nuts or dessert in small portions- when hungry.
3. Late night munching -Lai chana with tomato and cucumber 🥒
4. To compensate for the heavy night dinner ... The next day, fruit breakfast.
5. Night salt intake should be minimal
6. 2 fruits a day are mandatory.
7. for dinner be salt-free if you have a heavy lunch.
8. 30 minutes of brisk walking and 30 minutes of active household work.
9. try to climb stairs at least 2 floors each day.
10. If food is ordered in a restaurant have south Indian dosa/idli/uthappams/appam/ fresh vegetable
sandwich in whole wheat bread/ fresh salad/dal and rice.
11. Fluid can be in the form- plain water/ lemon water (shikanji)/ rasam/ buttermilk/ coconut water/
detox mint cucumber lemon water/ fresh orange juice/ ABC (apple+ beetroot+ carrot).
12. Review after 6 days.
13. Food Avoidance- Maida, full cream milk, fried food, pickle.
1. millet chapati- 50% wheat flour+50% jau/bajra/ragi/chana.
