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    Gaurav Nijhawan
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    This document outlines a sample diet plan that includes meal options for breakfast, post-workout, lunch, and dinner. It recommends drinking 12-15 glasses of water per day and having 1-2 glasses of water before lunch and dinner. Meals should be eaten at regular intervals without skipping any. The diet emphasizes whole foods, vegetables, and proteins while avoiding fried, packaged, and junk foods. It also stresses getting 6-8 hours of sleep per night and working out for 45 minutes, 5 days a week.

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    This document outlines a sample diet plan that includes meal options for breakfast, post-workout, lunch, and dinner. It recommends drinking 12-15 glasses of water per day and having 1-2 glasses of water before lunch and dinner. Meals should be eaten at regular intervals without skipping any. The diet emphasizes whole foods, vegetables, and proteins while avoiding fried, packaged, and junk foods. It also stresses getting 6-8 hours of sleep per night and working out for 45 minutes, 5 days a week.

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    28 views2 pages

    Diet

    Uploaded by

    Gaurav Nijhawan
    This document outlines a sample diet plan that includes meal options for breakfast, post-workout, lunch, and dinner. It recommends drinking 12-15 glasses of water per day and having 1-2 glasses of water before lunch and dinner. Meals should be eaten at regular intervals without skipping any. The diet emphasizes whole foods, vegetables, and proteins while avoiding fried, packaged, and junk foods. It also stresses getting 6-8 hours of sleep per night and working out for 45 minutes, 5 days a week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
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    Diet plan Time On wake up:After 10 mins.

    (Any 1) Meal Plan 2 glasses of lukewarm water add Wheat grass powder - 1 Fruit (any) - 4 almonds soaked overnight - 2 threptin biscuits 1 bowl of Poha/Upma (add lots of vegetables & no groundnuts) 1 bowl of oats/wheat flakes with milk (no sugar) 1 Fruit (no banana/chickoo/custard apple/mango) 1 glass buttermilk with 1 tsp flaxseeds (very thin)

    Breakfast:(Any 1) Post workout (Any 1) Lunch:(Any 1)

    - 2 whole wheat/jowar/bajra rotis(no oil/ghee)/ 1 katori steamed rice/steamed pulav + 1 vegetable (no kachha kele / paneer/ peas/ potato/ sweet potato) + 1 cup of dal. + salad/raita. -2 small vegetable/palak/dudhi/paneer stuffed rotis with 1 bowl of curd

    After 2 hrs. After 1 hr:Dinner:(Any 1)

    -1 cup green tea (no sugar) + 2 threptin biscuits - 1 cup of milk with threptin/d-protein powder (2 tbsp) A cup of sprouts salad (moong sprouts + curd + pomegranate + cucumber + rock salt to taste) -1 paneer sandwich/vegetable sandwich - Big bowl of soup + sauted vegetables + curd - 2 small vegetable/palak/dudhi/paneer stuffed rotis with 1 bowl of curd - 2 moong dal chillas with green chutney + 1glass of buttermilk

    Points to Remember:Drink minimum 12-15 glasses of water Have 1 2 glasses of water 30 mins prior to lunch and dinner Eat at regular intervals. Do not skip any of the above given meals Sleep atleast for 6-8 hrs daily and workout for 45 mins for 5 days a week. Avoid eating processed, packaged, fried and junk food. Incorporate 2 cups of green/herbal tea in your diet *** Maintain a food record book All the best

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