FITTER AND HEALTHIER YOU

Name: Aarya N S
Week 9
Weight:
Date: 25th January – 30th January
Nutrition Plan 17
EARLY MORNING Coriander seeds water (lukewarm)(6: 30AM)
(6:45 AM) 5 soaked almonds + 1 soaked walnut
(7:00 AM) Tea/coffee (optional) (Low fat milk)
BREAKFAST Sweet potato chaat (150 g steamed/roasted sweet
(8:30 -9:30 AM) potato + chopped veggies + black salt + lemon)/
1 -2 small oats vegetable uttapam
(70% oats + 30% rawa/semolina + veggies)/
1-2 small gram flour vegetable cheela
+ green chutney
+1 glass thin buttermilk
MID MORNING Green tea/ Lemonade
(11:00–11:30 AM) + 1 fruit (1 banana/kiwi/guava)
LUNCH 1 small plate steamed rice + dal fry/
(1:00 – 1:30 PM) 2 vegetable roll + veg raita/
1 small plate whole wheat vegetable noodles
+ 1 glass thin buttermilk
+ salad ( 1 small plate)
EVENING SNACK Coriander seeds water ( lukewarm) (4:00 PM)
(4:30-5:00 PM) 1 bowl air popped popcorn/1 fruit
(5.30 PM) Tea/coffee (optional)
DINNER 1 bowl mix veg soup/salad
(7:30 – 8:00 pm) + 1 oats vegetable uttapam/ 1 veggies roll/2 slice
whole wheat vegetable sandwich
+ green chutney
POST DINNER 1 small bowl Papaya (100g approx.)
(9:00 –9:30 PM) Turmeric water (raw turmeric + 2 peppercorn crushed
boil in water)