NUTRITION CHART

NAME Vikas kedia VALIDITY :

WEIGHT 102.2 Progress Report:
AGE 39 COMMENTS, IF ANY: will soon start exercising
Use oils sparingly to cook food.ONLY 500ML PER PERSON PER MONTH IS IDEAL
EXERCISE REGULARLY for atleast 1 hour in a day
DON’T CONSUME AMUL CURD/buttermilk. Make curd and paneer at home from Cow's milk
Consume dinner atleast 2-3 hours before sleeping
Don’t add salt on the top . Strtictly avoid any salt in any flour, rice or buttermilk
NO sugar/jaggery in any food preparation
Drink atleast 3-4 ltrs of WATER DAILY( Make conscious efforts)
Drink 1 or 2 glass of water half an hour before every meal
Avoid all kinds of PACKAGED or CANNED food even if it is labelled as fat-free or sugar-free
1 cup measure is 200ml by volume
TIME MEAL MENU
7:30 AM WAKE UP Start your day with 1 glass warm water , after sometime have 1 cup tea (without sugar)
EXERCISE REGULARLY for atleast 1 hour in a day
Handful of Nuts & seeds ( unsalted & can be soaked for 2-3 hrs)
OPTION1: 2 mix daal dosha or pudla (add vegetables)+ chutney
10:00 AM BREAKFAST
OPTION2: 2 chana daal chilla with coriander-mint chuntey
OPTION3: 2 plate vegetable poha
ALTERNATE DAY
2 CUP boiled sproutchaat (Rajma/chana/mug) with1 cups raw/cooked vegetables +1 cup
1:30 PM LUNCH
of raita (home made curd-200gms)
2 cups soya subji-400gms + 2 cup curd +1 cup cucumber or beet raita
5:00 PM SNACKS 1 apple or orange or pear or banana +1 cup makhana or mamra
AVOID WHEAT COMPLETELY IN THE DINNER - you can slighly increase the intake
OPTION1: Jacket potato (1 boiled potato+all vegetables of your choice -add 1 tsp olive oil,
salt, pepper, lemon+ 1 cup hunk curd with mint chutney+garlic chutney + 1 cube cheese )
OPTION2: 2 bowl daal khichdi-400 gms (take different daal+ little rice+ add lots of
veggies)
OPTION3:
8:00 PM DINNER OPTION4: 1 paneer+vegetable frankie (roti from mix flour-wheat+ragi+soya in equal
proportion. Add sautee vegetables(can add one sauce of your choice )+paneer (50 gms-
home made)
OPTION5: 1 cup home made hummus + meditarrian salad
OPTION6: 2 plate sautee Paneer tikka

INTERMITTENT FASTING
FILLERS
Restrict outside eating to once in 15 days. Avoid fried and sweets
GREEEN TEA/BLACK TEA/OOLONG TEA/BLACK COFFEE;UNSALTED POPCORN,EPIGAMIA YOGURT,ROASTED
CHANA/GRAM,1 PC DARK CHOCOLATE(COCOA MUST BE 70% or more)

Cheat Meal taken is 3 days

Exercise done everyday
drinks 2 days