P2

OPENER 12:12 Window

MORNING drink 08:00am)

Select any 1 - 100ml Coriander Tea / Mint tea / Ginger lemon tea

Breakfast (09:00am)
Select any 1 - 1 Egg(whole) + 1 white / 120g Sprouts
Select any 1 - 70g Jowar / 70g Ragi / 70g Quinoa Dosa or roti
Select any 1 - 100g mushroom / capsicum curry

Mid morning snack (12:00pm)

Select any 1 - 100g Apple / 150g Pears / 150g Guava / 150g muskmelon
Select all - 8 Almonds + 5 Pistachios + 3 Raisins + 2 Walnuts
Select any 1 - 100ml Fennel tea / cinnamon tea / Coriander tea

Lunch (02:00pm)
Select any 1 - 120g Tofu / 120g Chicken / 120g fish Curry
Select any 1 - 70g Brown Rice / 70g Red rice
Select any 1 - 100g cauliflower / bottle gourd / pumpkin / beetroot
Select any 1 - 30g curd - as buttermilk / raita

EVENING snack (05:00pm)

Select any 1 - 60g Chickpeas / 55g cow peas / 60g Kidney beans
Select any 1 - 150ml Mixed veg soup / Carrot soup / moringa soup

Dinner (07:00pm)
Select any 1 - 70g oats / 70g millet kitchadi + vegetables
Select any 1 - 50g onion / tomato chutney

Post Dinner (08:00pm)

Select any 1 - 100ml Coriander Tea / chamomile tea / turmeric tea
Select any 1 - 2 Dates / 2 dried figs
INSTRUCTIONS
Read carefully

This phase just a starter to deplete your system out of junk that has been stored in
your body for a very long time by initiating healthy weight loss and will make you
ready for the next phase.
Follow the chart as instructed.
Try to stick to the timings as in the chart for better routine & circadian rhythm.
All food to be measured before cooking.
Accept that you will feel hungry while fasting.
Always stay hydrated while fasting (Atleast 4 L a day)
Do not drink zero calorie drinks and artificial sweeteners during a fast.
Consume 1 Tbsp Of Chia & pumpkin seeds everyday.
If felt hungry, full or any kind of discomfort kindly inform us, we’ll help you out.
1. VEGETABLES - Cabbage, cauliflower, broccoli, capsicum, mushrooms, carrots,
beetroot, gourd varieties, pumpkin (white preferably), flat beans, french beans,
spinach or any locally available greens are to be considered
2. CARBS - Quinoa, brown rice, oats & millets like ragi, jowar, bajra only.
3. OILS - 2 - 3 tbsp(30-45ml/day) coconut oil / groundnut oil / ghee / olive oil
(sautéing and dressing only).
Do not push yourself too hard.
Don't hesitate to seek help from your nutritionist for any chart related
clarifications.
Avoid : Packet foods, processed foods (like semolina, noodles, bread, pasta) , fried
foods, junk foods/ fast foods, alcoholic beverages, excess oil, coconut, palm sugar,
jaggery, white sugar, any artificial sweeteners, pickles, red meat.

“What you do makes a difference, and you have to decide what kind of
difference you want to make.” —Jane Goodall