Diet By - Ritu Jangir (Nutritionist)

CONT.- +91-8112200474

Age – 33 years; Height – 5.3 Inch; Weight – 75.100 kgs

Medical Condition –Back Pain & Low BP
Date: 10-01-2022
TIME RECOMMENDED
Morning Afresh tea + Soaked -5 almonds and 3-4 walnut
Overnight soak oats add fruit and add 1 spoon soak
Breakfast
pumpkin seed and sunflower seed
(7-10am)
OR 1 chapati, 50g panner and cucumber and tomato

Mid – Morning Soak boiled sprouts add lemon and black pepper OR any seasonal fruit

Before Lunch Squeeze 1 lemon in 1 glass luke warm water

3 egg white omelet (you can have plain egg white as well) + small
Lunch
bowl of rice OR 1 ragi chapati + veg

Post Lunch Fennel, fenugreek and carom seed (boil half spoon of each in 250ml water)

Mid Evening Roasted chana + 20g roasted fox nuts and afresh tea

Intra Workout have 1 glass of juice (add beetroot +carrot + lemon + black pepper)
Ragi soup
OR Vegetable khhichdi (add rice and dal)
OR 1 buckwheat chapati and boil veg/dal and 2egg white
Dinner
OR 1 buckwheat chapati and boil veg and 60-70g paneer
OR 2 egg white and 1 whole egg omelet + 3 tomato (add black pepper and
Salt)

Post Dinner Cinnamon Ginger tea (1 Cinnamon stick + Ginger) boil in 1 glass of water

Important Points –
 Avoid milk sugar tea and milk (Milk can be take where mentioned in your diet)
 Water intake 3-4 liter
 Avoid much oil and ghee (only chapati cover kar sakte hai)
 Avoid banana grapes and chikoo