Akansha

saxena

TIME TYPE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Alovera Juice Or Amla Juice Alovera Juice Or Amla Juice Alovera Juice Or Amla Juice
2 Kesar Tread In Luke 2 Kesar Tread In Luke 2 Kesar Tread In Luke 2 Kesar Tread In Luke
(1 Tbsp)With 1/2 Cup (1 Tbsp)With 1/2 Cup (1 Tbsp)With 1/2 Cup
Early Warm Water With 4 Warm Water With 4 Warm Water With 4 Warm Water With 4
8:30Am
Morning
Water With 4 Soaked Water With 4 Soaked Water With 4 Soaked
Soaked Almonds + 2 Black Soaked Almonds + 2 Black Soaked Almonds + 2 Black Soaked Almonds + 2 Black
Almonds + 2 Black Raisins Almonds + 2 Black Raisins Almonds + 2 Black Raisins
Raisins + 2 Walnut Raisins + 2 Walnut Raisins + 2 Walnut Raisins + 2 Walnut
+ 1 Walnut + 1 Walnut + 1 Walnut

Moong Dal Or Sprout

Rava Uttapam With 1-2 Egg White Omlette ( One Spinach Jowar Thalipeeth- Egg & Avocado Toast - 1
Milk And Cereal/ Milk And Cheela With Green 2 Idli And Sambhar Or
10:30Am Breakfast With Veggies + Green Whole And One White) One With Green Chutney To 2 / Paneer Bhurji Toast
Daliya Chutney + 1 Cup Chutney
Chutney With One Toast Or Curd -1
Buttermilk

Warm Quinoa And Chicken

Salad(40G Raw Quinoa+
Veggies Including Salad+ Rice(100G Cooked) Salad+ 1-2 Chapatti +
Salad+ 1-2 Chapatti+ Vegetable Fried Rice With Salad + 1 Chapatti With
1:00Pm Lunch Asparagus(40G)+ Chicken With South Indian Kadhi Or Kadhai Paneer Or Shahi Free Meal
Veggies + Dal Or Curd Chilli Paneer (80G Paneer) Veggies And Curd Only
Breast(100G)/ Chicken Dal And Veggies Paneer With Raita
Chapatti Wrap With
Veggies

Nuts And Seeds Mix (30G) Nuts And Seeds Mix (30G) Nuts And Seeds Mix (30G) Nuts And Seeds Mix (30G) Nuts And Seeds Mix (30G) Nuts And Seeds Mix (30G) Nuts And Seeds Mix (30G)
Late With Or Without Green With Or Without Green With Or Without Green With Or Without Green With Or Without Green With Or Without Green With Or Without Green
3:30Pm
Afternoon Tea/ 1 Pc Ginger Haldi Dry Tea/ 1 Pc Ginger Haldi Dry Tea/ 1 Pc Ginger Haldi Dry Tea/ 1 Pc Ginger Haldi Dry Tea/ 1 Pc Ginger Haldi Dry Tea/ 1 Pc Ginger Ladoo/ Tea/ 1 Pc Ginger Ladoo/
Fruit Ladoo 1 Pc Fruit Ladoo 1 Pc Fruit Ladoo 1 Pc Fruit Ladoo 1 Pc Fruit Ladoo 1 Pc Haldi Dry Fruit 1 Pc Haldi Dry Fruit 1 Pc

Roasted Chiwda With One Fruit. Later: 1 Glass Handful Of Roasted

1 Fruit : Later Makhana One Fruit . Later :- 1 Glass 1 Fruit . Later:- Chana Handful Of Roasted
Matar/ 2 Pc Of Dhokla With Ice Matcha Tea With Makhana With Iced Matcha
Snack Snack Chaat With Iced Matcha Ice Matcha Tea With Murmura Bhel With 1 Ice Makhana / 1 Fruit With Ice
Ice Matcha Tea In Oats Roasted Makhana Or 1 Tea In Oats Milk Or Cold
Tea Roasted Makhana Handful Matcha Tea In Oats Milk Matcha Tea In Oats Milk
Milk. Later :- 1 Fruit Cup Popcorn Coffee

Prawn Mango And Avocado Lemon Pepper Chicken

Baked Beans , Brocolli And Tofu Lettuce Vegetable Salmon Tacos- 2/Grilled Salad/ Papaya Salad& With Veggies - 150 G Egg Whites Salad + 1
Chana Beetroot Cutlet 4 Pc
8:30Pm Dinner Veggie Salad / Homemade Wraps - 2 ( Use 70 G Fish With Veggies(100G)/ Chilli Prawns - 100 G Only / Chicken Breast /Chicken Glass Berry Shake (
With Salad As You Need
Falafel 2-3 With Salad Grilled Tofu Only) Chicken Tikka Only Stir Fry Butter Garlic Green Beans Stir Fry(150G Optional)
Prawns With Veggies Chicken Used)

1 Cup Chamomile Tea/ 1 1 Cup Chamomile Tea/ 1 1 Cup Chamomile Tea/ 1 1 Cup Chamomile Tea/ 1 1 Cup Chamomile Tea/ 1 1 Cup Chamomile Tea/ 1 1 Cup Chamomile Tea/ 1
Cup Blue Flower Tea 1 Cup Cup Blue Flower Tea 1 Cup Cup Blue Flower Tea 1 Cup Cup Blue Flower Tea 1 Cup Cup Blue Flower Tea 1 Cup Cup Blue Flower Tea 1 Cup Cup Blue Flower Tea 1 Cup
Post Tea/2-3 Boiled Egg White/ Tea/2-3 Boiled Egg White/ Tea/2-3 Boiled Egg White/ Tea/2-3 Boiled Egg White/ Tea/2-3 Boiled Egg White/ Tea/2-3 Boiled Egg White/ Tea/2-3 Boiled Egg White/
10:00Pm
Dinner Carrot Stick With Hummus Carrot Stick With Hummus/ Carrot Stick With Hummus/ Carrot Stick With Hummus/ Carrot Stick With Hummus/ Carrot Stick With Hummus/ Carrot Stick With Hummus/
/ 1 Pc Of Dark Chocolate 1 Pc Of Dark Chocolate 1 Pc Of Dark Chocolate 1 Pc Of Dark Chocolate 1 Pc Of Dark Chocolate 1 Pc Of Dark Chocolate 1Pc Of Dark Chocolate
With Roasted Almond With Roasted Almond With Roasted Almond With Roasted With Roasted Almond With Roasted Almond With Roasted Almond
Guidelines

1. Eat small and frequent meals.

2. Base your diet on fiber-rich foods- like fruits, vegetables, whole-grain cereals, and whole pulses.
3. Follow healthy cooking practices like steaming, pressure cooking, microwave, boiling, roasting, and sauteing, and avoid deep frying.
4. Fat Consumption - Should not be more than half a liter per person per month.
5. The quantity of Cereals like Rice / Oats / Quinoa / Dalia etc is 30 g raw unless otherwise mentioned.
6. Quantity of Non-Starchy Vegetables is as much as you need
7. Free Foods for Weight loss are Clear soups, drinks like lemon water, coconut water, buttermilk, tea or coffee (without sugar) and salads, etc
8. Quantity of dal/beans etc is 100 g cooked unless otherwise mentioned
9. Quantity of Chicken / Fish - 100 g when with veggies and 200 g in case of tikkas, etc. Quantity of paneer - less than 100 g to be used.
10. Water Intake should be 2-3 liters per day.

AVOID

1. Fatty and Processed foods like mayonnaise, creams, sandwich spreads, etc. Deep-fried foods like poories, samosas, patties, chips, etc.
2. Aerated drinks like cold drinks, canned drinks, etc
3. Items made from refined cereals like maida
4. Sweets and Mithais, puddings, ice creams, etc.
@dietitianarchana @DtArchanaBatra @dietitian_archanabatra

+91-9971886474 [email protected] dtarchanabatra.com

Address: Lower Ground Floor, C-2/97, Sushant Lok-1, Gurgaon.