DAY 1

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruit ( badam,

kismis, kaju, anjir )

BREAKFAST 8:00AM :- shake (2 banana + 2 spoon

peanut butter + 1 packet Oreo biscuit + 3 spoon
white oats + 7 almond + 300 ml milk )

after shake drink 2 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + 1 bowl rice + 1 bowl sabji

(sakarkand/Hari sabji/kadi) 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 dates + 1 cup ginger tea

DINNER 8:00PM :- mung dal chilla with 60 gram

paneer stuff

before sleep drink one glass date milk without

sugar
 DAY 2

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 2 cup milk + 1 cup oats + 1

spoon honey + 2 spoon peanut butter+ 1 banana
slice + dry fruit

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( bajra / makki / multigrain )

with ghee + 1 bowl rice + 1 bowl sabji (lauki / potato
/ dal / curry ) 1 bowl dahi + salad ( cucumber+
tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram cheakpeas + 1 cup

ginger tea

DINNER 8:00PM :-2 aaloo paratha with green

chutney

before sleep drink one glass date milk without

sugar
 DAY 3
MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + dry fruit ( shocked)

BREAKFAST 8:00AM :- 4 brown bread + 2 spoon

peanut butter + 1 banana

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 1 bowl vegetable birayani + 2

piece aaloo sandwich + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram chana + 1 cup ginger tea

DINNER 8:00PM :- oats + fruit smoothie 1 glass

before sleep drink one glass date milk without

sugar
 DAY 4

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- 1 plate poha + 1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti ( jowar / makki / multigrain)

+ sabji (baigan/ veg curry / mix veg ) + 1 bowl dahi +
salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 10 almond + 1 cup ginger tea

DINNER 8:00PM :- 2 paneer veg paratha + green

chutney

before sleep drink one glass date milk without

sugar
 DAY 5

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7 Am - 1 glass milk+ dry fruits (shocked)

BREAKFAST 8:00AM :- 2 aalu pratha make in ghee +

1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( jowar / makki / multigrain)

+ sabji (sakarkand / Hari sabji / dal ) 1 bowl rice + 1
bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 walnut + 1 cup ginger tea

DINNER 8:00PM :- 2 roti Multigrain+ veg curry +

soyabean sabji

before sleep drink one glass date milk without sugar

 DAY 6

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM -1glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 1 plate vegitables upma +

1bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 bowl rice + dal + Hari sabji + 1

bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram makhana + 1 cup ginger

tea

DINNER 8:00PM :- banana + dry fruit smoothie

before sleep drink one glass date milk without sugar

 DAY 7

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- Fruits smoothie ( 1banana + 2

kisi (any other fruits) + 300 ml milk 2 spoon peanut
butter+ 1 spoon honey + dry fruits

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + sabji ( mix veg /

couliflower/ cabbage ) + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 1 glass banana smoothie

DINNER 8:00PM :- mix veg biryani 1 bowl

before sleep drink one glass date milk without sugar

 DAY 8

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruit ( badam,

kismis, kaju, anjir )

BREAKFAST 8:00AM :- shake (2 banana + 2 spoon

peanut butter + 1 packet Oreo biscuit + 3 spoon
white oats + 7 almond + 300 ml milk )

after shake drink 2 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + 1 bowl rice + 1 bowl sabji

(sakarkand/Hari sabji/kadi) 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 dates + 1 cup ginger tea

DINNER 8:00PM :- mung dal chilla with 60 gram

paneer stuff

before sleep drink one glass date milk without

sugar
 DAY 9

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 2 cup milk + 1 cup oats + 1

spoon honey + 2 spoon peanut butter+ 1 banana
slice + dry fruit

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( bajra / makki / multigrain )

with ghee + 1 bowl rice + 1 bowl sabji (lauki / potato
/ dal / curry ) 1 bowl dahi + salad ( cucumber+
tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram cheakpeas + 1 cup

ginger tea

DINNER 8:00PM :-2 aaloo paratha with green

chutney

before sleep drink one glass date milk without

sugar
 DAY 10
MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + dry fruit ( shocked)

BREAKFAST 8:00AM :- 4 brown bread + 2 spoon

peanut butter + 1 banana

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 1 bowl vegetable birayani + 2

piece aaloo sandwich + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram chana + 1 cup ginger tea

DINNER 8:00PM :- oats + fruit smoothie 1 glass

before sleep drink one glass date milk without

sugar
 DAY 11

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- 1 plate poha + 1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti ( jowar / makki / multigrain)

+ sabji (baigan/ veg curry / mix veg ) + 1 bowl dahi +
salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 10 almond + 1 cup ginger tea

DINNER 8:00PM :- 2 paneer veg paratha + green

chutney

before sleep drink one glass date milk without

sugar
 DAY 12

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7 Am - 1 glass milk+ dry fruits (shocked)

BREAKFAST 8:00AM :- 2 aalu pratha make in ghee +

1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( jowar / makki / multigrain)

+ sabji (sakarkand / Hari sabji / dal ) 1 bowl rice + 1
bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 walnut + 1 cup ginger tea

DINNER 8:00PM :- 2 roti Multigrain+ veg curry +

soyabean sabji

before sleep drink one glass date milk without sugar

 DAY 13
MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM -1glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 1 plate vegitables upma +

1bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 bowl rice + dal + Hari sabji + 1

bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram makhana + 1 cup ginger

tea

DINNER 8:00PM :- banana + dry fruit smoothie

before sleep drink one glass date milk without sugar

 DAY 14

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- Fruits smoothie ( 1banana + 2

kisi (any other fruits) + 300 ml milk 2 spoon peanut
butter+ 1 spoon honey + dry fruits

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + sabji ( mix veg /

couliflower/ cabbage ) + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 1 glass banana smoothie

DINNER 8:00PM :- mix veg biryani 1 bowl

before sleep drink one glass date milk without sugar

 DAY 15

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruit ( badam,

kismis, kaju, anjir )

BREAKFAST 8:00AM :- shake (2 banana + 2 spoon

peanut butter + 1 packet Oreo biscuit + 3 spoon
white oats + 7 almond + 300 ml milk )

after shake drink 2 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + 1 bowl rice + 1 bowl sabji

(sakarkand/Hari sabji/kadi) 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 dates + 1 cup ginger tea

DINNER 8:00PM :- mung dal chilla with 60 gram

paneer stuff

before sleep drink one glass date milk without

sugar
 DAY 16

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 2 cup milk + 1 cup oats + 1

spoon honey + 2 spoon peanut butter+ 1 banana
slice + dry fruit

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( bajra / makki / multigrain )

with ghee + 1 bowl rice + 1 bowl sabji (lauki / potato
/ dal / curry ) 1 bowl dahi + salad ( cucumber+
tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram cheakpeas + 1 cup

ginger tea

DINNER 8:00PM :-2 aaloo paratha with green

chutney

before sleep drink one glass date milk without

sugar
 DAY 17
MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + dry fruit ( shocked)

BREAKFAST 8:00AM :- 4 brown bread + 2 spoon

peanut butter + 1 banana

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 1 bowl vegetable birayani + 2

piece aaloo sandwich + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram chana + 1 cup ginger tea

DINNER 8:00PM :- oats + fruit smoothie 1 glass

before sleep drink one glass date milk without

sugar
 DAY 18

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- 1 plate poha + 1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti ( jowar / makki / multigrain)

+ sabji (baigan/ veg curry / mix veg ) + 1 bowl dahi +
salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 10 almond + 1 cup ginger tea

DINNER 8:00PM :- 2 paneer veg paratha + green

chutney

before sleep drink one glass date milk without

sugar
 DAY 19

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7 Am - 1 glass milk+ dry fruits (shocked)

BREAKFAST 8:00AM :- 2 aalu pratha make in ghee +

1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( jowar / makki / multigrain)

+ sabji (sakarkand / Hari sabji / dal ) 1 bowl rice + 1
bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 walnut + 1 cup ginger tea

DINNER 8:00PM :- 2 roti Multigrain+ veg curry +

soyabean sabji

before sleep drink one glass date milk without sugar

 DAY 20
MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM -1glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 1 plate vegitables upma +

1bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 bowl rice + dal + Hari sabji + 1

bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram makhana + 1 cup ginger

tea

DINNER 8:00PM :- banana + dry fruit smoothie

before sleep drink one glass date milk without sugar

 DAY 21

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- Fruits smoothie ( 1banana + 2

kisi (any other fruits) + 300 ml milk 2 spoon peanut
butter+ 1 spoon honey + dry fruits

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + sabji ( mix veg /

couliflower/ cabbage ) + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 1 glass banana smoothie

DINNER 8:00PM :- mix veg biryani 1 bowl

before sleep drink one glass date milk without sugar

 DAY 22

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruit ( badam,

kismis, kaju, anjir )

BREAKFAST 8:00AM :- shake (2 banana + 2 spoon

peanut butter + 1 packet Oreo biscuit + 3 spoon
white oats + 7 almond + 300 ml milk )

after shake drink 2 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + 1 bowl rice + 1 bowl sabji

(sakarkand/Hari sabji/kadi) 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 dates + 1 cup ginger tea

DINNER 8:00PM :- mung dal chilla with 60 gram

paneer stuff

before sleep drink one glass date milk without

sugar
 DAY 23

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 2 cup milk + 1 cup oats + 1

spoon honey + 2 spoon peanut butter+ 1 banana
slice + dry fruit

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( bajra / makki / multigrain )

with ghee + 1 bowl rice + 1 bowl sabji (lauki / potato
/ dal / curry ) 1 bowl dahi + salad ( cucumber+
tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram cheakpeas + 1 cup

ginger tea

DINNER 8:00PM :-2 aaloo paratha with green

chutney

before sleep drink one glass date milk without

sugar
 DAY 24
MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + dry fruit ( shocked)

BREAKFAST 8:00AM :- 4 brown bread + 2 spoon

peanut butter + 1 banana

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 1 bowl vegetable birayani + 2

piece aaloo sandwich + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram chana + 1 cup ginger tea

DINNER 8:00PM :- oats + fruit smoothie 1 glass

before sleep drink one glass date milk without

sugar
 DAY 25

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- 1 plate poha + 1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti ( jowar / makki / multigrain)

+ sabji (baigan/ veg curry / mix veg ) + 1 bowl dahi +
salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 10 almond + 1 cup ginger tea

DINNER 8:00PM :- 2 paneer veg paratha + green

chutney

before sleep drink one glass date milk without

sugar
 DAY 26

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7 Am - 1 glass milk+ dry fruits (shocked)

BREAKFAST 8:00AM :- 2 aalu pratha make in ghee +

1 bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( jowar / makki / multigrain)

+ sabji (sakarkand / Hari sabji / dal ) 1 bowl rice + 1
bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 walnut + 1 cup ginger tea

DINNER 8:00PM :- 2 roti Multigrain+ veg curry +

soyabean sabji

before sleep drink one glass date milk without sugar

 DAY 27

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM -1glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 1 plate vegitables upma +

1bowl curd

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 bowl rice + dal + Hari sabji + 1

bowl dahi + salad ( cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram makhana + 1 cup ginger

tea

DINNER 8:00PM :- banana + dry fruit smoothie

before sleep drink one glass date milk without sugar

 DAY 28

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1glass milk+ Shocked dry fruits

BREAKFAST 8:00AM :- Fruits smoothie ( 1banana + 2

kisi (any other fruits) + 300 ml milk 2 spoon peanut
butter+ 1 spoon honey + dry fruits

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + sabji ( mix veg /

couliflower/ cabbage ) + 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 1 glass banana smoothie

DINNER 8:00PM :- mix veg biryani 1 bowl

before sleep drink one glass date milk without sugar

 DAY 29

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruit ( badam,

kismis, kaju, anjir )

BREAKFAST 8:00AM :- shake (2 banana + 2 spoon

peanut butter + 1 packet Oreo biscuit + 3 spoon
white oats + 7 almond + 300 ml milk )

after shake drink 2 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 3 roti + 1 bowl rice + 1 bowl sabji

(sakarkand/Hari sabji/kadi) 1 bowl dahi + salad (
cucumber+ tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 7 dates + 1 cup ginger tea

DINNER 8:00PM :- mung dal chilla with 60 gram

paneer stuff

before sleep drink one glass date milk without

sugar
 DAY 30

MORNING :- after wake up 2 glass warm water

fresh

1 glass soanf water

7AM - 1 glass milk + shocked dry fruits

BREAKFAST 8:00AM :- 2 cup milk + 1 cup oats + 1

spoon honey + 2 spoon peanut butter+ 1 banana
slice + dry fruit

after shake drink 3 glass of water in 30 minutes

FRUIT TIME 11:00AM :- any one of fruit ( banana /

chiku / aaple / guvava )

LUNCH 1:00PM :- 2 roti ( bajra / makki / multigrain )

with ghee + 1 bowl rice + 1 bowl sabji (lauki / potato
/ dal / curry ) 1 bowl dahi + salad ( cucumber+
tomato + onion )

After 45 minutes of lunch drink black coffee

SNACK 5:00PM :- 50 gram cheakpeas + 1 cup

ginger tea

DINNER 8:00PM :-2 aaloo paratha with green

chutney

before sleep drink one glass date milk without

sugar
 Workout plan

weekly 3 days
(Monday, Wednesday, Friday )

warm up
squats (20×3)
Lunges (20×3)
Push ups (20×3)
Plank (1 minutes)
Wall pose (1 minutes)