DIET PRESCRIPTION

REQUIREMENT
NAME – OINDRILA ACHARYA ENERGY – 1250 KCAL
WEIGHT – 64 KGS
AGE – 29 YEARS CARBS – 103 GM
HEIGHT – 5’1”
SEX – FEMALE PROTEIN – 116 GM

COMPLICATION – OBESITY; PCOD BMI – 26.7 FAT – 42 GM

TIME FOODSTUFFS

EMPTY Detox Water (Lemon/ Citrus fruit + Ginger + Mint/ Tulsi)

STOMACH

Brown Bread – 1 slice + Egg White – 2 pcs + Green Salad (Half plate)
OR
Oats – ½ cup (20 gm) + soaked Almond – 5 pcs + Plain water (Oats smoothie)[If you

BREAKFAST want, you can add natural sweetener STEVIA]

09.30 to 10.00 OR
A.M. Oats – ½ cup (20 gm) + 80 gm Sour Curd
OR
Dalia – ½ cup (20 gm) + Vegetables + Egg White – 1 pc

Fruit – 150 gm (1 Normal size fruit)

MID MORNING
[Pear / apple / Citrus Fruit / Berries] – any 1 fruit
OR
12.00 P.M.
Dab Water (1 cup)

[Rice – 1 cup only (25 gm) / Atta Roti (2 pcs)] – any 1 item
+ Soft Vegetable Preparation/ Mix Boil Vegetable - 1 Bowl (150 gm)
+ [Fish - 1 pc (75 gm) / Chicken - 2 to 3 pcs (90 gm) /Light Dal – 1 cup / Soybean (7
to 10 pcs) / Egg White - 2 pcs / Paneer– 3-4 pcs] – any 1 item
LUNCH
+ Salad (plenty)
2.00 P.M.
OR
Dalia Khichdi (Raw Dalia – ½ cup – 20 gm + Dal – 10 gm + Vegetables)
+ [Fish – 1 small pc (50 gm) / Egg White – 1 pc] – any 1 item
AFTER LUNCH
3.30 P.M.
Sour Curd (60 gm) + Cucumber Grade + black pepper

[Roasted popcorn – 1 bowl/ Roasted Makhana – 1 small bowl /Roasted Seeds

Mixture – 20 gm (Flax + Chia + Pumpkin + Sunflower)/Roasted Sprouts or Chola – ½

SNACKS cup (15 gm) ] – any 1 item

6.30 P.M. [ Evening snacks is not mandatory, if you take dinner at 8p.m, then you can take
snacks item at late night]

Atta Roti – 1 pc
+ Soft Vegetable Preparation/ Mix Boil Vegetable - 1 Bowl (100 gm)
+ [Fish - 1 pc (50 gm) / Chicken - 2 pc (60 gm) / Light Dal – 1 cup / Soybean (7 to 10
DINNER
pcs) / Rajma – 1 cup / Paneer– 3-4 cubes] – any 1 item
9.30 to 10.00
[Menu – Chicken Soup with vegs / Dal soup with vegs / Veg soup with 1 small pc
P.M.
fried fish]
OR
Dalia Khichdi (Dalia – ½ cup - 20 gm + Dal – 10 gm + Vegetables)

Dietary Guidelines
 Please avoid long time interval between 2 meals.
 Small amount intake and frequently feeding.
 No ice cream, No cold drinks
 Don’t skip any food.
 Water intake should be increased 3 litres / day
 Brisk Walk or Exercise for 30 to 45minutes daily
 Oil-3 tbsp. (5 – 6 teaspoon) (500ml to 750ml total oil/month – including all types
of oil products)
 Any kind of sweets, sugar, honey & jiggery should be avoided
 Potato, Yam, Sweet potato, sweet pumpkin, Cashew, raisins, pea nuts, sweet
fruits should be restricted
 Any kind of processed & packaged foods should be avoided
 No need of extra added salt & refined carbs (sugar & maida)
 Fried/ Fatty/ Junk foods should be avoided
 Follow up consultation after 45 days

Dt. Nijhum Chowdhury

Date - 17/11/2023