SPORTS

Med Rehab
6 Meals Diet Plan - Indian Meal Plan

Rule: Drink 8 oz water before every meal. Exercise/ Walk 5 times a week for 40min.

Morning Breakfast (7am-8:00am) :

Whole wheat Bread slice 2 toasted and tea/milk. OR
Oat meal bowl ½ cup oatmeal boil with 1cup skimmed milk. Add some cut fruits e.g. apple or banana or
grapes or strawberries. OR
2-3 Idlies with sambhar and very little chutney. It’s good to avoid coconut chutney. Instead try cilantro
or mint or onion or tomato or cabbage chutney. OR
1 Boiled egg with Toasted Bread and tea.

Snack Time (9:30am - 10:30am):

1 Orange OR
1 Cup yogurt / dahi with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut (6-8 Half in counts). OR
Combination of Almonds and Walnut

Lunch Time (12:00- 1:30pm):

2 Phulka/Roti (without oil & ghee) , ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup Cooked Rice (without starch(Maad in Hindi) i.e drain starch from rice when it's cooked half way)
with ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad.
OR Paneer (try to make curries with 2 teaspoon oil) Curry in 1 Cup with 2 Phulka / Roti (without oil &
ghee) , 1 bowl salad.

Snack Time (3:30am - 4:30am):

1 Orange OR
1 Cup yogurt with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut(6-8 Half in counts)
Combination of Almonds and Walnut

Address : 1st floor, Dr. Pimprikar Hospital Building, Chowk no.5, Behind Hotel Prakash, Govind Nagar ,
Nashik-9 contact:- 0253-2472498
 SPORTS
Med Rehab

Dinner (7:00pm – 8:00pm):

1 Phulka / Roti (without oil & ghee), ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup Tofu or Mashroom Curry (try to make curries with 2 teaspoon oil only) with 1 Phulka/Roti
(without oil & ghee), 1 bowl salad, ½ cup boiled rice (without starch).

Snack (10:30pm):
1 Glass butter milk OR
lime juice with salt and warm water OR
Water Mellon OR
Any seasonal fruit.

Important Tips:
 Always try to keep Diet food Indian so you don’t have to compromise in flavor.
 Cook rice in vessel and not pressure cooker so it’s easy to throw rice starch.
 Add soy powder or palak or maythi or ½ cup moong dal in wheat flour while making dough so as to
reduce carb intake.
 Add cut vegetables in Rice to reduce carb intake.
 Plan your meal and snack previous night to avoid hassle or slippage next day.
 Keep oil in small bowl/kattori and put 1/2teaspoon measure oil spoon from measuring set or use tiny
flat steel spoon.
 Use water to cook curries instead of oil. Mix garam masala in water add to curries and pressure cook.
It’ll come out good.
 Use cooker to speed up cooking process and use non-stick pan to use less oil.

 Be happy it helps.

Address : 1st floor, Dr. Pimprikar Hospital Building, Chowk no.5, Behind Hotel Prakash, Govind Nagar ,
Nashik-9 contact:- 0253-2472498