Diet plan

Early morning (5:30am)

•250-300ml glass of normal water with 3tspns honey & 3 dates

Breakfast (8:00am)
-Option-1 :
•5 boiled white eggs + 30gm sprouts + Smoothie [ Milk 1/2 cup(150ml) , 1 banana , 5gm
almonds , 5gm cashews , 5gm walnuts, 5gm figs, 5gm raisins ]

-Options-2 :
•3 eggs omelette + 2 slices of brown breads + 30gm sprouts + Smoothie [ Milk 1/2 cup(150ml) ,
1 banana , 5gm almonds , 5gm cashews , 5gm walnuts, 5gm figs, 5gm raisins ]

Mid-day (12:00pm)
-Optional : (Anyone each day )
•300ml orange juice + 30gm protein bar
•300ml pineapple juice + 20gm protein bar

Lunch(1:30pm)
-Option:1
•300gm chicken + 250gm white rice + salad [Cucumber , capsicum, carrot, onion] + 50gm curd

-Option:2
•300gm fish + 250gm white rice + salad [Cucumber , capsicum, carrot, onion] + 50gm curd

-Option:3
•250gm Red meat + 300gm white rice + salad [Cucumber , capsicum, carrot, onion] + 50gm
curd

Snacks (4:00pm)
•200ml Avocado juice
•50gm Yogurt + 50gm sweet corn + 50gm basil seeds (soaked)
•300ml beetroot juice
•70% dark chocolate {1-2 bites}
•500gm watermelon
•300ml buttermilk

Pre-workout (5:00pm)
•Black coffee with An apple

Intra-workout:
Vit-C +zinc
Post-workout (7:00pm)
Protein shake

Dinner (8:30pm)
-Option:1
•Chicken Salad [ 200gm chicken, 10gm carrots, 10gm beetroot, 10gm capsicum, 10gm
cabbage, 10gm peas, 10gm onions, 10gm cucumber, 10gm broccoli, 3-4 olives + salt + black
pepper] + 2 slices of brown breads

-Option:2
•100gm Red meat with 30gm wheat paratha (added desi ghee) + 10gm vegetable soup

-Option:3
•100gm paneer curry [Added 10gm tomatoes, 5gm onions, 10gm peas ] + 1 Jawar roti of 30gm +
10gm veg soup

Important note :
•Minimum water 4 litres per day
•6-7 hours sleep
•Prepare your own fresh fruit juice at home

Uses :
•Use limited salt in your food
•Use olive oil / extra virgin coconut oil
•Use black pepper for better results

Avoid:
•Avoid sugar
•Avoid Maida, pasta, Maggi, Noddles, burgers, Pizza, Cheese or any bakery items •Avoid Junk
Food, Street Foods, Spicy Foods, Oily Foods & Left over food
•Avoid soft , cold or any packs drinks.