DIET

● Follow strict portion sizes.

● Don't sacrifice with your taste buds, play with your ingredients & add taste
to them.

Protein: 120 gm - 140 gm approx

Carbohydrates: 400 gm- 450 gm approx
Fat: 70 gm to 80 gm approx
Total: 2700 - 3000 calories approx

Empty Stomach:
500ml water + tea
Ginger Cumin Tea
Take 1 tablespoon cumin seeds and grate 1/2 inch ginger. Add in 2 glass water
and boil till it remains half. Squeeze a few drops of lemon and add half
tablespoon of honey. Have this ginger cumin tea in the morning empty stomach

BREAKFAST
 (Eat any 1 Oats Smoothie Oats Pancake Egg Omelette
option from +
them) Multigrain bread

Ingredients 1 Scoop protein 1 Scoop protein 2 whole 3 white Eggs

250ml Milk 250ml Milk 5 Slices Multigrain

bread
50g Oats 50g Oats Powder
½ bowl salad
Handful Nuts 1tbs Jaggery
Handful Nuts
Handful Nuts

1 tbs Baking Powder

(Use cooking spray for

Pancake making)
(Make Pancake of whole
mixture)

SNACK MEAL

FRUIT SALAD
Any 3 seasonal fruits

Curd
150g Curd
(Keep 1.5hr before lunch)

LUNCH

(Add ½ cup any green vegetable in your meal)

(Eat any 1 Soya Rice Paneer Chapati Chicken

option from (can replace Rice
them) multigrain bread)
Ingredients 40g(uncooked 150g(Raw 100g Chicken
measurnment measurnment) breast
before boiling it) Paneer
Soya 150g Cooked
2 Chapati Rice
150g Cooked (Add desi ghee.)
Rice ½ Bowl salad

½ Bowl Salad

SNACK

Protein Shake
+
Peanut Butter
Sandwich

Ingredients ½ Scoop
protein
(Take 1 scoop
if you are
pure
vegetarian)

2 Peanut
Butter
Sandwich

DINNER

(Eat any 1 Daal Rice Egg bhurji Chapati Fish Chapati

option from (MOONG DAAL)
them)

Ingredients 120g Cooked Daal 1 whole 4 white Egg 120g (Raw

(90% daal 10% measurnment)
 curry) 2 Chapati Fish
(Add Desi ghee)
100g Cooked Rice 2 Chapati
(Add Desi ghee)
( Take ½ scoop
protein before bed
with 1 glass milk, if
taking daal rice
meal.)

Before Bed
( Take ½ scoop protein before bed with 1 glass milk, if taking daal rice meal.)

Note: Take 1 scoop if you are pure vegetarian.

PRE WORKOUT MEAL (1hr before workout)

(Eat any 1 Sweet Potato

option from +
them) Black Coffee
Or
Pre Workout

Ingredients 60g Boiled Sweet

potatoes

5 min before workout

black coffee
Or
Pre Workout

POST WORKOUT MEAL

Breakfast
(If working out in morning)
&
Dinner
(If working out in evening)
Supplementation
1. Whey protein
2. Multivitamins:1hr after breakfast
3. Fish oil: 2 tab 1hr after breakfast
4. Creatine: 5g early morning before meal.
5. Pre workout: before workout.
(Optional)

FASTING: Is for Natural Detox. Only on Sunday's

HALF DAY:
Eat only Breakfast & Lunch meal, rest time is fasting.

Fasting Do's

Drink plenty of water

Can drink fresh fruit home made juice.

Meditation:
Without internal health you ain't completely Healthy
& Meditation makes your health complete.

Can increase 2x progress speed of your health.

It helps in maintaining mental health as well as physical health.

In today's era, stress is the most common reason for obesity & other physical diseases.

& Meditation is one of the best things to control it, along with physical training & healthy
nutrition.

Benefits
Reduces stress
Less fickleness in mind
Feel more happy
Better sleep
Stronger willpower
Less overthinking (reduces tension)
Makes you Fearless & Calm.

What Should I do?

Follow below👇video links & instructions.
Use headphones while meditating.
Perform in isolation.
Begin with 5-10mins daily.
Early morning or whenever you can take out time for it.

Guided 10 minutes meditation. 👇

https://youtu.be/Bnwy1dNRcak
Why meditation & why this philosophy of meditation?
Click on the link to know the answer.
https://youtu.be/_94wUtlfCi0

Note: To be followed strictly.

1. 3-4 liters of water intake on a daily basis.

2. Use only 1 tbsp extra virgin olive oil or extra virgin coconut oil or desi ghee during
cooking.

3. Strictly measure your food quantity as per your plan with weighing scale or mentioned
instrument(you can get it from amazon)

4. Use only Himalayan Pink Salt in your meals instead of White of salt

5. Drink 3 to 4 Litres of Water everyday.

6. Recommended sweetener (stevia)

7. Sleep well

8. Avoid packed food ,packed juices ,frozen food, gluten products (white bread ,Chinese
food,maida products ), fast food, trans fat, refined oils ,refined sugar.

9. Avoid stress, anxiety, depression all are just reactions of external situations, so try
your best to boost your mental immune by doing REGULAR MEDITATION, by reading
inspirational books and by occupying your brain in your hobbies.
 10. Don't drink water 30-40 mins before meal and 60-90 mins after meal (to keep your
digestive fire active)

11. Chew food properly in the mouth as most of the digestion takes place in saliva itself.

12. Sit in a squatty potty position while getting fresh in the morning.

13. Keep your schedule disciplined. Eat your meal, sleep and wake up at the same time
everyday.

14. Sit in sukhasana(crossed legs) while having a meal and pray to God before having it and
once you have your meal, Sit in vajrasana(kneel and sit back on legs) for good digestion.
After the meal, walk for 10 minutes.

15. Don't take shower immediately after the meal. Prefer taking shower before meal or at
least 45 mins after meal

16. Don’t starve yourself whenever feel hungry choose for healthy option such as, any fruit,
water soaked nuts, Fox nuts, boiled eggs,peanuts, roasted channas, protein biscuits,
protein bar.
*Still not to be taken in excess*