8/24/24, 4:46 PM Diet Preview

Nutrition Plan ( Weekly )

No. of Diet Plan(s): 2

Customer Information
Client Name: Anushree Seksaria Date Joined: June 18, 2024, 3:23 p.m.
Date of Birth: Nov. 3, 1988 Blood Group: A+
Country: India Last Assessment Date: Aug. 17, 2024
Weightloss, Inch Loss, Fat Burning, Change of Food Habits, Holistic
Goals: Health, Improvement of Appetite, Improvement of Focus, Attention &
Memory, Overall Fitness, Management of stress and anxiety,
Improvement of energy levels

Clinical Assessment
Height(cm):152.0 Weight(Kg): 62.5 Fat(%): 41.4 Visceral Fat(%): 9
Resting M(Kcal): 1252 Body Age: 52 Fat Mass(Kg): 25.88
Subcut Fat(%): 35.1 Subcut Fat Trunk(%): 32.5 Subcut Fat Arms(%): 58.4 Subcut Fat Legs(%): 53.5
Skeletal Muscle(%): 20.5 Muscle Trunk(%): 15.5 Muscle Arms(%): 20.7 Muscle Leg(%): 32.8
Muscle Mass(Kg): 12.81 BMI(Kg/m2): 27.1 FFM(Kg): 36

Med Condition: Yes

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 1/19
8/24/24, 4:46 PM Diet Preview

Monday
Note for Seed cycling:
During the follicular phase (The time between the first day of the period and ovulation):
Consume 1 tablespoons each of pumpkin seeds and flaxseeds
In the luteal phase (It starts after ovulation, on day 15 of your cycle):
Consume 1-2 tablespoons each of ground sesame and sunflower seed

Options to have when having cravings:

DARK CHOCOLATE NUTS AND DATE BITES:
Ingredients: Dark chocolate/ cocoa powder, nuts (almond, walnut, cashew), dates
Process: Combine all ingredients, add to a ice cube tray, refregerate.

BERRY NUTTY BITES:

Ingredients: Dried cranberries, chopped almonds, oats, almond butter, honey.
Process: Combine, form into balls, refrigerate.

SALTED PISTACHIO DIPPED IN DARK CHOCOLATE

BESAN JAGERRY DRY FRUIT LADOO

Munching options:
1-2 Handful of makhana/ roasted chana/ puffed rice and chana bhel (15-20 g) - DO NOT OVER DO

Calories
Total Measure
1279

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 2/19
8/24/24, 4:46 PM Diet Preview

OR COOKED JOWAR 100 Grams 100

DHULI MOONG DAL 150 Gram 150
ARBI SABJI 100 Grams 53
HOMEMADE CURD (4 tbsp) 100 Grams 60
364

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1
131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
MULTIGRAIN BREAD PANEER CAPSICUM SANDWICH (2 slices of gluten free/ sour dough bread + l100 g
ow fat paneer/ tofu/ egg whi 1 Piece 193
te + vegetable stuffing)
OR BOILED EGG WHITE SANDWICH 1 Piece 188
OR GRILLED TOFU SANDWICH 1 Piece 123
2 Serving(1.0
GREEN CHUTNEY (30 g) 10
Tablespoon)
203

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 3/19
8/24/24, 4:46 PM Diet Preview

Tuesday
Calories
Total Measure
1288

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88
OR COOKED JOWAR 100 Grams 100
LOBIA CURRY 150 Grams 114
BOTTLE GOURD SABJI 100 Grams 28
HOMEMADE CURD (4 tbsp) 100 Grams 60
303

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 4/19
8/24/24, 4:46 PM Diet Preview

131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
MIXED VEGETABLE SOUP (do not use corn flour for thickening, add ginger, garlic and pepper powder whil
150 Grams 57
e preparing)
OR CARROT PUMPKIN SOUP 150 Grams 52
OR TOMATO SOUP 150 Grams 28
OR SWEET CORN SOUP 150 Ml 43
OR HOT AND SOUR SOUP 150 Ml 38
DAL AND OATS CHEELA (50 g X 2 small sized -- add vegetables to cheela) 2 Piece 179
OR SPROUTS MOONG QUINOA CHEELA 2 Piece 208
OR MOONG DAL CHEELA 2 Piece 167
OR TOMATO ONION BESAN CHEELA WITH LESS OIL 2 Piece 186
CORIANDER TOMATO CHUTNEY (30 g) 2 Tablespoon 8
273

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 5/19
8/24/24, 4:46 PM Diet Preview

Wednesday
Calories
Total Measure
1274

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88
OR COOKED JOWAR 100 Grams 100
COOKED MASOOR DAL 150 Grams 132
BHINDI MASALA 100 Grams 58
HOMEMADE CURD (4 tbsp) 100 Grams 60
351

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 6/19
8/24/24, 4:46 PM Diet Preview

131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
MIX DAL IDLI (40 g X 4 medium sized) 4 Piece 185
OR OATS BESAN DHOKLA 4 Piece 199
OR MOONG AUR BESAN DHOKLA 4 Piece 201
2 Serving(1.0
GREEN CHUTNEY (30 g) 10
Tablespoon)
211

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 7/19
8/24/24, 4:46 PM Diet Preview

Thursday
Calories
Total Measure
1263

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88
OR COOKED JOWAR 100 Grams 100
PANCHMEL DAL 150 Gram 118
TORI SABJI 100 Grams 35
HOMEMADE CURD (4 tbsp) 100 Grams 60
314

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 8/19
8/24/24, 4:46 PM Diet Preview

131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
SPICY SESAME RICE NOODLES 100 Grams 98
LOW OIL DOUBLETONED MILK PANEER CHILLI 100 Grams 83
VEGETABLES IN HOT GARLIC SAUCE 100 Gram 56
237

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 9/19
8/24/24, 4:46 PM Diet Preview

Friday
Calories
Total Measure
1313

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88
OR COOKED JOWAR 100 Grams 100
COOKED MASOOR DAL 150 Grams 132
BITTER GOURD SABJI 100 Grams 69
HOMEMADE CURD (4 tbsp) 100 Grams 60
362

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 10/19
8/24/24, 4:46 PM Diet Preview

131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
URAD AND MOONG DAL UTTAPAM (50 g X 2 small sized) 100 Gram 185
ONION TOMATO COCONUT CHUTNEY (30 g) 2 Tablespoon 54
239

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 11/19
8/24/24, 4:46 PM Diet Preview

Saturday
Calories
Total Measure
1329

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88
OR COOKED JOWAR 100 Grams 100
LASOONI DAL TADKA 150 Gram 135
MIXED VEGETABLE SABJI 100 Grams 55
HOMEMADE CURD (4 tbsp) 100 Grams 60
351

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 12/19
8/24/24, 4:46 PM Diet Preview

131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
REWARD MEAL (Reward meal OR 100 g cooked rice + 150 g palak paneer and other vegetables) 1 undefined 0
OR PALAK PANEER RICE 250 Grams 266
266

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

https://www.logikcal.in/patients/diet_preview/123746/weekly/76266/?diet_history=1 13/19
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Sunday
Calories
Total Measure
1320

Other (SIP THROUGHOUT THE DAY) Portion Calories

AJWAIN WATER (add 1 tsp ajwain seeds in 1 L water) 1000 Ml 32
32

On Waking Up at 07:00 AM (THYROID MEDICATION) Portion Calories

PLAIN WATER 200 Ml 0
0

Early Morning at 08:30 AM Portion Calories

SKIMMED MILK CURD WITH JAGGERY (100 g homemade curd + 1 tsp jaggery OR 2-3 tbsp overnight
cooked rice cooked in 100 Grams 40
100 ml buttermilk)
OR BOILED RICE KANJI 100 Grams 40
40

Breakfast at 10:30 AM (Oats and milk smoothie) Portion Calories

STEEL CUT OATS (1.5 tbsp) 15 Grams 56
COCONUT MILK 50 Grams 115
HOMEMADE ALMOND MILK 100 Ml 78
CACAO POWDER (2 tsp) 10 Grams 36
DRY DATES 2 Small Date, Pitted 51
OR DRY FIG 2 Fig 42
WATERMELON SEEDS (1 tsp) 2.5 Grams 14
350

Mid Morning at 12:00 PM Portion Calories

PEPPERMINT TEA (use 1 tea bag in 200 ml water) 1 Teabag 0
0

Lunch at 01:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
LEMON JUICE (1/4 lemon dice juice -- gulp before lunch) 1 Wedge Yields 1
HIMALAYAN PINK SALT (2 pinches -- add to lemon juice) 0.25 Grams 0
DRY GINGER POWDER (2 pinches -- add to lemon juice) 0.25 Grams 0
UNPOLISHED RICE 100 Grams 88
OR COOKED JOWAR 100 Grams 100
ARHAR DAL WITH METHI (skip doing addition curd if having kadhi) 150 Grams 140
OR BLACK CHOLE CURRY 150 Grams 0
OR KABULI CHANA CURRY 150 Grams 130
OR DAHI BESAN KADHI 150 Grams 115
FRENCH BEANS SABJI 100 Grams 55
HOMEMADE CURD (4 tbsp) 100 Grams 60
356

Mid Afternoon at 03:30 PM (Red clover tea + Seed cycling) Portion Calories
BESTSOURCE NUTRITION / RED CLOVER HERB (1-2 leaves OR 1 tea bag in 200 ml water)  1 Tsp 0
ROASTED PUMPKIN SEEDS (1 tsp) 2.5 Grams 15
OR DRY ROASTED SUNFLOWER SEEDS 2.5 Grams 15
FLAX SEED, ROASTED (1 tsp) 2.5 Grams 14
OR ROASTED SESAME SEEDS 2.5 Grams 14
29

Evening Snack at 05:00 PM Portion Calories

SATTU (1 heaped tbsp -- add in 150-200 ml water and have -- can also add 2-3 mint leav
20 Grams 86
es and jeera powder in it for flavour)
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CUT FRUITS (any 1 small fruit of choice -- kiwi/ guava/ apple/ orange/ mosambi/ elaichi ban
100 Grams 44
ana/ 8-10 ice cube pieces of papaya/ pineapple)
CINNAMON POWDER (2 pinches -- add over fruit and have) 0.25 Grams 1
131

Dinner at 08:00 PM (Walk for 10-15 minutes post the meal) Portion Calories
TOMATO CELERY SOUP (do not use corn flour for thickening, add ginger, garlic and pepper powder whil
150 Grams 62
e preparing)
SPROUTS QUINOA SALAD (use steamed/ boiled sprouts and quinoa in equal proportions + add vegetables
to 200 Grams 175
it )
BEETROOT CURD DIP (2 tbsp -- can add to salad) 30 Grams 15
252

Before Bedtime at 10:00 PM (45-60 minutes before sleep) Portion Calories

BESTSOURCE NUTRITION / CHAMOMILE HERB  1 Tsp 0
LINDT 90% EXCELLENCE CACAO DARK CHOCOLATE (10 g X 1 medium piece) 10 Grams 60
DRIED APRICOT (pre-soaked) 2 Piece 41
OR SOAKED RAISINS 10 Piece 31
SOAKED WALNUT (1 whole kernel) 2 Piece (Half Of One) 29
130

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Recommendation by QUA
RECOMMENDED SUPER FOODS:
Superfood Recommendation(if)
Almonds are rich in monounsaturated fats and antioxidants, such as
vitamin E, which support cardiovascular health by reducing cholesterol
levels and inflammation. Almonds provide essential minerals like
calcium, magnesium, and phosphorus, contributing to strong and
healthy bones. Almonds contain nutrients like riboflavin and L-
ALMOND
carnitine, supporting brain health and potentially reducing the risk of
neurodegenerative diseases. Vitamin E and antioxidants in almonds
help protect the skin from oxidative stress, promoting a healthy
complexion and slowing the aging process.

Walnuts offer a wide range of health benefits due to their rich content
of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These
heart-healthy fats support brain function, lower the risk of heart
disease, and contribute to overall cognitive health. Additionally,
WALNUT walnuts are rich in antioxidants, including polyphenols and vitamin E,
which help combat oxidative stress and inflammation. Their high levels
of healthy fats, protein, and fiber make them a satisfying and nutritious
snack, promoting satiety and potentially aiding in weight management.

Prunes are an excellent source of dietary fiber, including both soluble

and insoluble fiber. A single serving of prunes can provide a significant
portion of your daily fiber needs. Fiber is essential for digestive health,
promoting regular bowel movements, preventing constipation, and
supporting a healthy gut microbiome. Prunes are well-known for their
natural laxative effects, attributed to their high fiber content, sorbitol (a
sugar alcohol), and other compounds. Prunes contain various
antioxidants, including phenolic compounds, flavonoids, and vitamin
PRUNE
C. Prunes are rich in vitamin K and boron, both of which are essential
for bone health. Despite their natural sweetness, prunes have a
relatively low glycemic index, meaning they cause a slower and more
gradual increase in blood sugar levels compared to high-glycemic
foods. The fiber, potassium, and antioxidants found in prunes can
benefit heart health by helping to lower cholesterol levels, regulate
blood pressure, and reduce the risk of cardiovascular disease.

Consuming raisins in the morning provides several health benefits

primarily due to their nutrient density and active components, notably
polyphenols. Raisins are rich in natural sugars, fiber, vitamins, and
minerals, making them a nutritious choice. Their high fibre content
supports digestive health by aiding in regular bowel movements and
promoting a feeling of fullness, which can help with weight
SOAKED RAISIN
management. Moreover, polyphenols found in raisins act as
antioxidants, protecting cells from damage caused by free radicals and
reducing inflammation in the body. Soaking makes the raisins more
digestible, allowing for better absorption of nutrients such as vitamins,
minerals, and antioxidants present in the fruit.

Chamomile tea, derived from the chamomile flower, boasts a variety of

health benefits, many of which stem from its active component,
apigenin. This bioactive compound exhibits antioxidant, anti-
inflammatory, and potential immune-boosting properties. Consuming
chamomile tea promotes relaxation, reduces stress, and supports
CHAMOMILE TEA sleep quality due to its calming effects. Additionally, its anti-
inflammatory properties may help alleviate mild pain and discomfort,
making it an ideal choice for soothing minor ailments. Chamomile tea
is also valued for its potential to support digestive health and provide
relief from gastrointestinal discomfort.

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Superfood Recommendation(if)
Saffron, derived from the Crocus sativus flower, contains the active
compound crocin, which has antioxidant properties, helping combat
oxidative stress. Its bioactive components, such as safranal and
picrocrocin, may contribute to mood enhancement and potential
SAFFRON WATER
antidepressant effects with also help counter sugar cravings. Saffron is
also believed to have anti-inflammatory properties, supporting overall
well-being.

Cumin contains thymoquinone, which has antioxidant, anti-

inflammatory, and antimicrobial properties, aiding digestion and
improving immune function. Coriander seeds are rich in linalool, which
has been shown to have digestive and anti-anxiety effects. Fennel
seeds contain anethole, known for its digestive benefits, including
CUMIN CORIANDER FENNEL WATER
relief from bloating and gas, and its mild estrogenic properties that can
help regulate menstrual cycles. When combined, these spices create a
synergistic effect that promotes digestive health, reduces
inflammation, and enhances overall well-being.

Chia seeds are also high in omega-3 fatty acids, particularly alpha-
linolenic acid (ALA), which is essential for heart health, reducing
inflammation, and supporting brain function. Furthermore, chia seeds
are a good source of protein, providing essential amino acids
CHIA SEEDS necessary for muscle repair and growth. Additionally, these seeds
contain antioxidants, vitamins, and minerals, such as calcium,
magnesium, and phosphorus, which contribute to overall well-being by
supporting bone health, immune function, and energy production.

Red clover contains isoflavones, plant compounds that mimic the

effects of estrogen in the body. These isoflavones may help alleviate
symptoms such as hot flashes, night sweats, and mood swings. Red
clover has diuretic properties, meaning it may help increase urine
RED CLOVER TEA
production and promote the elimination of toxins from the body,
supporting overall detoxification. Red clover tea may help alleviate
respiratory symptoms such as coughing and congestion.

Cinnamon powder, containing cinnamaldehyde, exhibits anti-

inflammatory properties and may help regulate blood sugar levels,
CINNAMON POWDER offering potential benefits for managing inflammation and supporting
better glycemic control.

Lentils, pulses, and peas are excellent for cognitive health due to their
rich nutrient profile, particularly in B vitamins, iron, and folate. B
vitamins, including B6, B9 (folate), and B12, play a crucial role in brain
function by aiding the production of neurotransmitters that regulate
mood and cognitive processes. Folate, specifically, is essential for
reducing homocysteine levels, high levels of which are associated with
PULSES AND LENTILS
cognitive decline. Iron is vital for maintaining healthy oxygen levels in
the brain, promoting optimal brain function and preventing cognitive
fatigue. Additionally, these legumes provide a steady source of
complex carbohydrates, ensuring a consistent supply of glucose to the
brain, which is its primary energy source.

RECOMMENDATION:
GENERAL GUIDELINES
1. Maintain a 2-3 hour gap between dinner and bedtime for better digestion.
2. Stay hydrated by consuming 2-2.5 liters of water (10-12 glasses) daily.
3. Incorporate superfoods into your diet at least 5 days a week.
4. Adhere to recommended portion sizes as outlined in the chart.
5. Rinse vegetables thoroughly before cooking to remove any impurities and to decrease the anti-nutrient content.
6. Limit water intake after 9 pm to avoid disrupting sleep.
7. Consume a balanced diet comprising fruits, vegetables, whole grains, and lean proteins.
8. Minimize consumption of high-fat and fried foods to mitigate weight gain and heart disease risk.
9. Reduce intake of sugary beverages such as soda and fruit juices to manage weight and blood sugar levels.
10. Soak nuts and dried fruits for 4-6 hours before consumption.
11. Rotate cooking oils every 3 to 4 months, alternating between cold-pressed rice bran oil, sesame seed oil, groundnut oil, and mustard oil.
12. Opt for brown or unpolished rice instead of white rice in rice-based dishes.
13. Chew 1 teaspoon of fennel seeds (saunf) after major meals (lunch and dinner).
14. Aim to walk a daily average of 14,000 - 15,000 steps for improved physical activity levels.
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Guidelines for hypothyroidism:

These foods need to be cooked thoroughly prior to consumption in order to reduce the effect of goitrogens present in them:
Cabbage, Cauliflower, Lettuce, Broccoli, Kale, Brussel sprouts, Brinjal, Radish, and Spinach.
Foods to avoid:
Soy products like Tofu, Tempeh, Edamame and Millet, such as Pearl Millet (Bajra).
Foods to Restrict:
Peanuts, Flax seeds, Pear, Strawberries, Peaches.

Diet Chart Prepared By : Tushita Jain (Dietitian)

Approved By: Prapti Ruia , Quality Check & Dietitian

DISCLAIMER:
1. We at Qua Nutrition , wish to impart our customers with the knowledge of nutrition. We provide our customers with holistic approaches for wellness and better living
through a range of biochemical, dietary assessments and recommendations of appropriate supplements. The privacy of the customer is of paramount importance to us at
Qua Nutrition and we wish to protect it and maintain your trust while collecting any information.
2. The nutrition plan is made in accordance of the blood test reports results. Qua Nutrition cannot be held liable for any inaccuracy and issues of authenticity of the blood test
reports or any document from any third party.
3. Qua Nutrition Diet and Supplement plans are not intended to diagnose, treat, prevent, mitigate or cure any medical condition or disease. In case of any such condition, it is
recommended that you consult your physician before pursuing any course of treatment.
4. Utmost care has been taken to study the stated individual ingredients in each supplement and the best possible supplements have been identified for your benefit.
However, Qua Nutrition gives no guarantee regarding the efficacy of the supplements as they are manufactured by third parties and not under our control.
5. Qua Nutrition and its team of dietitians shall not be held liable for adverse effects, if any, from the recommended foods & supplements advised in the Nutrition plan.

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