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Diet Plan
Diet Plan
Age: 27
BMI: 35.97
Weight: 92.1
Diet Preference: Non-Vegetarian
Nutritionist Name: ramya.baskar@healthifyme.com
06:00 AM
08:30 AM
09:30 AM
11:30 AM
01:30 PM
02:00 PM
Roti(2 roti/chapati) Horsegram Dal Sambhar(1 katori)
or
Egg Bhurji(1 one egg) Boiled Beans(1 cup) Grilled Vegetables(1 katori)
or
Boiled Quinoa(1 katori) Moong Dal(1 katori) Beans Curry(1 katori)
or
Tomato Rice(1 katori) Egg Vegetable Omelette(1 omelette(1 egg)) Spinach Curry(1 katori)
or
Brown Bread Capsicum Sandwich(1 piece) Egg Omelette(1 omelette(1 egg)) Grilled Paneer(2
piece)
or
Grilled Fish(2 grilled fish fillet)
or
Chapatti(2 roti/chapati) Chicken Curry(1 katori)
or
Vegetable Rice(1 katori) Curry Fish(1 katori) Cucumber Tomato Salad(1 katori)
06:30 PM
Boiled Chickpeas with Vegetable Salad(0.5 katori) Buttermilk with Flaxseeds(1 glass)
or
Roasted Peanuts(1.5 tablespoon) Buttermilk with Flaxseeds(1 glass)
or
Kondakadalai Sundal(0.5 katori) Buttermilk with Flaxseeds(1 glass)
or
Boiled Horsegram(0.5 katori) Buttermilk with Flaxseeds(1 glass)
08:30 PM
10:00 PM
NOTES
PCOS GUIDELINES
Check out the PCOS guidelines. Will be of help.
Have small frequent meals
1.Include soyabean and soy products like soymilk, tofu since these have which has isoflavones and phtoe
strogens that help reduce the production of testesterone
2.Include omega-3 rich foods like flaxseeds, walnuts, fish etc.
3.Include lean meat and low fat dairy products since they are low in saturated fats
4.Include wholegrain/ fiber rich carbs like whole wheat flour, millets, oats, quinoa etc
6.Include atleast 2 fruit a day
7.Include 3-4 servings of vegetables daily
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.