FITTER AND HEALTHIER YOU

Name: Aarya N S
Week 1
Weight:
Date: 30th November - 5th December
Nutrition Plan 1
EARLY MORNING Cumin seeds water (lukewarm) (6: 30 AM)
(6:45 AM) 5 Soaked Almond + 1 Soaked Walnuts
(7:00 AM) Tea/coffee (optional) (Low fat milk)

BREAKFAST 1 small plate vegetable aval upma (3-4 tbsp rice flakes
(8:30 -9:30 AM) + sautéed veggies)/
2-3 rice idlis with sauteed veggies/
2 slice whole wheat vegetable sandwich
+ green chutney
+1 small cup low fat milk (150 ml)
MID MORNING Lemonade / Buttermilk (add only pink/black salt)
(11:00–11:30 AM) + 1 fruit (try to have citrus fruit)
LUNCH 1 bowl sambhar ( less tamarind, add lots of veggies /
(1:00 – 1:30 PM) yellow moong dal/ moru curry
(all curries in thin consistency)
+ ½ bowl dry cooked veg (no coconut)
+1-2 whole wheat chapathi / 1 small plate steamed
rice/2-3 rice idlis
+ 1 small plate salad (cucumber, tomato, onion, bell
peppers, carrot, beetroot )
EVENING SNACK Cumin seeds water (lukewarm) (4:00 PM)
(4:30-5:00 PM) 1 medium bowl roasted lotus seeds/ 1 allowed fruit
(5:30pm) Tea/coffee (optional)

DINNER 1 bowl veg curry + 1 chapati /

(7:30 – 8:00 pm) 1 vegetable uttapam /
1 small plate vegetable steamed rice pulao
+ green chutney (in small quantity) + salad
POST DINNER 1 small bowl Papaya (100g approx.)
(9:00 –9:30 PM) Half cup low fat milk (100 ml)