HFENs ChallengeProgramme Week 7 Challenges Over25BMI

HFEN's 90 Days Healthy Lifestyle
Challenge Programme
Week-7 Challenge
Dedicated to
MOM
2
HFEN's 90 Days Healthy Lifestyle Challenge Programme
Week-7 Challenges (Over 25 BMI) | Monday, DAY-43
FOOD
SESSIONS FOOD PLAN ACTIVITY CHALLENGE IMPORTANT NOTE
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM
Regular Morning Drink + Small Orange or Mosambi + 2 small plum tomatoes + MUST DO
Box 1
MUST Thulasi leaves or Neem leaves (Veppam Kolunthu) AND Fresh curry leaves
06:00 AM Morning Rituals
(7 - 10 counts)
Oil Pulling (10 Mins)
Box 2 (100-150 GM) Oats/Oat Bran 30-40 gm + 100 ML Skimmed Milk + 2 Rasins + 1 Date + 1 Prune 5 Mins Steaming
MUST
08:00 AM + 1 Apricot + few berries ;Optional - pinch of cardamom+ pinch of Saffron + 15 count Super Brain Yoga
+ 10 Mins Pranayama
Box 3 (100-150 GM) 1 fresh Carrot, Green Pepper, Cucumber, Black pepper + coriander leaves + ------------ This day is Dedicated to your
MUST
10:00 AM mint leaves+ Green Tea + One of Each - Almond, walnut, Pista & Cashew nut Morning Workout MoM!!!
HFEN OFWS Mother's Love is Bliss, is
Box 4 (100-150 GM)
If NO Soy beans
Soy Beans, Red Onion, Ginger-Garlic paste or small sliced + Green Chilli + 2 POWER-PACK TABATA Peace.
then go for any
12:00 PM Spoons of Cooked brown Rice or Cooked Wheat Pasta + Any healthy spices
other beans
Supplements
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule
01:00 PM POWER NAP
Just for 15 to 20 Minutes
Box 5 (100-150 GM) 2 Egg Whites + 1 Yolk + 3 Olives + Green Peas OR Chickpeas + Spinach + Onions +
MUST between 1 PM to 3 PM
02:00 PM Herbs + 3 Olives + Green Peas Salad
Box 6 (100-150 GM) Evening Workout

MUST Water Melon + 1 small Green Apple or Guava HFEN OFWS
04:00 PM
BRO~BRO CELEBRITY Challenge
Box 7 (100-150 GM) ------------
MUST Any low calorie chunky soup+Green Tea
06:00 PM Shower After Workout
Week
If not available
Box 8 (100-150 GM) then go for any
Steamed Brocolli or Cauliflower + Mushroom + Herbs & Spices Salad + 1 Roti
08:00 PM steamed
Vegetables Before Bed Rituals
5 Mins Steaming
Glass of warm COW (Skimmed) milk (100 ml) + 1 Raw sliced Garlic
Night Drink Before Bed Brush your teeth before Bed
+ 1 Cardamom + Little bit of Jaggery + bit of turmeric
5 -10 Mins Meditation
Bed Time
Thank to the Almighty for the beautiful day and sleep peacefully like an angel.
09: 30 to 10:00 PM
3
Week-7 Challenges (Over 25 BMI) | Monday, DAY-43
Frequently Asked Questions
Q: I missed to take Box2, can I take Box 2 and 3 together?
1
A: Do not combine two boxes together, please try to have on time.
Q:Is that ok to swap boxes?

2
A: It is recommended not to swap boxes, please have them in the same order as suggested
Week-7 Challenges (Over 25 BMI) | Tuesday, DAY-44
FOOD
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO
BOX1 Fenugreek Water + Small Orange or Mosambi + 2 small plum tomatoes + Thulasi
MUST Morning Rituals
06:00 AM leaves or Neem leaves (Veppam Kolunthu) AND Fresh curry leaves (7 - 10 counts)
Oil Pulling (10 Mins)
Exercise to increase Immunity
Box 2 (100-150 GM) Oats/Oat Bran 30-40 gm + 100 ML Skimmed Milk + 2 Rasins + 1 Date + 1 Prune + 1
MUST (Pls check the shared video clip)
08:00 AM Apricot + few berries ;Optional - pinch of cardamom+ pinch of Saffron This day is Dedicated to your
+ 10 count Super Brain Yoga
+ 10 Mins Pranayama MoM!!!
Box 3 (100-150 GM) 1 fresh Carrot, Green Pepper, Cucumber, Black pepper + coriander leaves + mint ------------ Noone will love you as much
MUST Morning Workout as your Mother. Do this
10:00 AM leaves+ Green Tea + One of each - Almond, walnut, Pista & Cashew nut
HFEN OFWS challenge for her
unconditional love.
Box 4 (100-150 GM) Any Beans, Red Onion, Ginger-Garlic paste or small sliced + Green Chilli + 2 Spoons SCULPT & SHAPE
MUST
12:00 PM of Cooked brown Rice or Cooked Wheat Pasta + Any healthy spices
Supplements
01:00 PM POWER NAP
Box 5 (100-150 GM) 2 Egg Whites + 1 Yolk + 3 Olives + Green Peas OR Chickpeas + Spinach + Onions Just for 15 to 20 Minutes
02:00 PM + Herbs + 3 Olives + Green Peas Salad
Box 6 (100-150 GM) Evening Workout

MUST Water Melon + 1 small Green Apple or Guava HFEN OFWS
04:00 PM
SWEAT ZONE CELEBRITY
Box 7 (100-150 GM) ------------
MUST Any low calorie chunky soup+Green Tea
06:00 PM Shower After Workout
Challenge Week
If not available
Box 8 (100-150 GM)
then go for any Steamed Brocolli or Cauliflower + Mushroom + Herbs & Spices Salad + 1 Roti
08:00 PM
steamed Veges Before Bed Rituals
5 Mins Steaming
Night Drink Before Bed 1 Raw sliced Garlic with 100 ML Glass of STRICTLY Almond Milk
Brush your teeth before Bed
Bed Time
09: 30 to 10:00 PM
Week-7 Challenges (Over 25 BMI) | Tuesday, DAY-44
1

2
Week-7 Challenges (Over 25 BMI) | Wednesday, DAY-45
FOOD
CHALLENGE
Wake Up Time
Rise and Shine MUST DO
05:30 AM
Morning Rituals
Ginger Water + Small Orange or Mosambi + 2 small plum tomatoes +
BOX1 Oil Pulling (10 Mins)
06:00 AM 5 Mins Steaming +
(7 - 10 counts)
(Pls check the shared video clip)
Box 2 (100-150 GM) Oats/Oat Bran 30-40 gm + 100 ML Skimmed Milk + 2 Rasins + 1 Date + 1 Prune
MUST + 10 count Super Brain Yoga
08:00 AM + 1 Apricot + few berries ;Optional - pinch of cardamom+ pinch of Saffron This day is Dedicated to your
+ 10 Mins Pranayama
------------ MoM!!!
Box 3 (100-150 GM) 1 fresh Carrot, Green Pepper, Cucumber, Black pepper + coriander leaves + Morning Workout God could not be
MUST
10:00 AM mint leaves+ Green Tea + One of each - Almond, walnut, Pista & Cashew nut everywhereand therefore he
HFEN OFWS
made Mothers.
TONE- TIME or CIRCUIT - EASE or
Box 4 (100-150 GM) Mung Beans, Red Onion, Ginger-Garlic paste or small sliced + Green Chilli + 2
SALAD Get Up - Step Up
12:00 PM Spoons of Cooked brown Rice or Cooked Wheat Pasta + Any healthy spices
Supplements
01:00 PM
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule POWER NAP
Evening Workout
Box 6 (100-150 GM)
04:00 PM
FRUITS Water Melon + 1 small Green Apple or Guava HFEN OFWS
REGIMENT-2020
Box 7 (100-150 GM) ------------ CELEBRITY Challenge
SOUP Any low calorie chunky soup+Green Tea
06:00 PM Shower After Workout Week
If not available
Box 8 (100-150 GM) Spicy Brussels Sprouts or Cabbage +Spinach & Ginger + Herbs & Spices Salad +
then go for any
08:00 PM 1 Roti Before Bed Rituals
steamed Veges
5 Mins Steaming +
Glass of warm COW (Skimmed) milk (100 ml) + 1 Raw sliced Garlic 5 Mins Turmeric Herbal Smoking
Night Drink Before Bed
+ 1 Cardamom + Little bit of Jaggery + bit of turmeric Brush your teeth before Bed
Bed Time
09: 30 to 10:00 PM
Week-7 Challenges (Over 25 BMI) | Wednesday, DAY-45
1

2
Week-7 Challenges (Over 25 BMI) | Thursday, DAY-46
FOOD
CHALLENGE
Wake Up Time
Rise and Shine
MUST DO
05:30 AM
Morning Rituals
Regular Morning Drink + 1 small Orange or Mosambi + 2 small plum tomatoes
MUST + Thulasi leaves or Neem leaves (Veppam Kolunthu) AND Fresh curry leaves
(7 - 10 counts)
Exercise to increase Immunity This day is Dedicated to your
Box 2 (100-150 GM) Any Locally (Pls check the shared video clip) MoM!!!
Apple or Guava & 1 small Banana
08:00 AM available FRUITS + 10 count Super Brain Yoga A mother's law for her child is
Box 3 (100-150 GM) Any Locally + 10 Mins Pranayama like nothing else in world. It
Water Melon & PineApple or Guava ------------ knows no law, no pity dares all
10:00 AM available FRUITS
Morning Workout things and crushes down all
Box 4 (100-150 GM) Any Locally HFEN OFWS that stands in its path. Do this
Grapes & Any Berries
12:00 PM available FRUITS challenge for her
#mkf_UBWO or YOGA FIT
unconditional love.
Supplements
MUST No Supplements POWER NAP
01:00 PM
Box 5 (100-150 GM) Any Locally
Water Melon + Papaya between 1 PM to 3 PM
02:00 PM available FRUITS
Box 6 (100-150 GM) Any Locally Evening Workout

Water Melon + Green Apple or Guava or Kiwi
04:00 PM available FRUITS HFEN OFWS
Wonder Woman Workout
Box 7 (100-150 GM) Any Locally ------------
Orange or Mosambi + Apple or Guava
06:00 PM available FRUITS Shower After Workout
CELEBRITY Challenge
Box 8 (100-150 GM) Any Locally
1 small banana + PineApple or Guava Week
Before Bed Rituals
150 ml of Ginger + Cinnamon Warm Water + bit of lemon juice with NO honey +
Night Drink Before Bed 5 Mins Steaming
bit of Jaggery
Bed Time
09: 30 to 10:00 PM
Week-7 Challenges (Over 25 BMI) | Thursday, DAY-46
Q: Do I need to refrigerate detox water?
1 A: Detox water has to be prepared the previous day as per the procedure mentioned in the recipes section and refrigerate overnight. Bring it out on the detox day morning
and allow it to come to room temperature before consuming it.
Q: Can we have mango/Chikku/Jackfruit?

2
A: Yes, you can have few pieces on detox day.
Q: Can we start drinking normal water if detox water is over?

3
A: Yes, you can drink normal water.
Q: I am diabetic, can I follow fruits day?

4
A: It is recommended not to follow fruits day, you can follow the previous day challenge again.
Week-7 Challenges (Over 25 BMI) | Friday, DAY-47
FOOD
CHALLENGE
Wake Up Time
05:30 AM
Fenugreek Water + Small Orange or Mosambi + 2 small plum tomatoes + Morning Rituals
BOX1
MUST Thulasi leaves or Neem leaves (Veppam Kolunthu) AND Fresh curry leaves Oil Pulling (10 Mins)
06:00 AM
(7 - 10 counts) 5 Mins Steaming +
This day is Dedicated to your
Box 2 (100-150 GM) Oats/Oat Bran 30-40 gm + 100 ML Skimmed Milk + 2 Rasins + 1 Date + 1 Prune MoM!!!
MUST (Pls check the shared video clip)
08:00 AM + 1 Apricot + few berries ;Optional - pinch of cardamom+ pinch of Saffron It doesn’t matter how old you
+ 10 count Super Brain Yoga
are or what you do in your
+ 10 Mins Pranayama
Box 3 (100-150 GM) 1 fresh Carrot, Green Pepper, Cucumber, Black pepper + coriander leaves + life.You never stop needing
MUST ------------
10:00 AM mint leaves+ Green Tea + One of each - Almond, walnut, Pista & Cashew nut your mom. The only thing she
Morning Workout
may want to see is you in good
HFEN OFWS health and happy. Commit
Box 4 (100-150 GM)
MUST
Soy or any Beans, Red Onion, Ginger-Garlic paste or small sliced + Green Chilli SHORT BLASTER or yourself to today's challenge
12:00 PM + 2 Spoons of Cooked brown Rice or Cooked Wheat Pasta + Any healthy spices JUST 60 MINUTES for her unconditional love.
Supplements
01:00 PM POWER NAP
Box 6 (100-150 GM) Any Locally Evening Workout

Water Melon + 1 small Green Apple or Guava HFEN OFWS
Box 7 (100-150 GM)
BEGIN TO BURN or
MUST Any low calorie chunky soup+Green Tea SWEAT ZONE
06:00 PM
------------
Box 8 (100-150 GM)
If not available CELEBRITY Challenge
then go for any Steamed Brocolli or Cauliflower + Mushroom
08:00 PM Before Bed Rituals Week
steamed Veges
UNWIND SOUND-BATH
Glass of warm COW (Skimmed) milk (100 ml) + 1 Raw sliced Garlic 5 Mins Steaming +
Night Drink Before Bed
+ 1 Cardamom + Little bit of Jaggery + bit of turmeric 5 Mins Turmeric Herbal Smoking
Bed Time
09: 30 to 10:00 PM
Week-7 Challenges (Over 25 BMI) | Friday, DAY-47
1

2
Week-7 Challenges (Over 25 BMI) | Saturday, DAY-48
FOOD
CHALLENGE
Wake Up Time
Rise and Shine
05:30 AM MUST DO
Aloe Vera Water + Small Orange or Mosambi + 2 small plum tomatoes +
BOX1
MUST Thulasi leaves or Neem leaves (Veppam Kolunthu) AND Fresh curry leaves Morning Rituals
06:00 AM
(7 - 10 counts) Oil Pulling (10 Mins)
Box 2 (100-150 GM) Oats/Oat Bran 30-40 gm + 100 ML Skimmed Milk + 2 Rasins + 1 Date + 1 Prune 5 Mins Steaming +
MUST
08:00 AM + 1 Apricot + few berries ;Optional - pinch of cardamom+ pinch of Saffron Exercise to increase Immunity
(Pls check the shared video clip) This day is Dedicated to your
Box 3 (100-150 GM) 1 fresh Carrot, Green Pepper, Cucumber, Black pepper + coriander leaves + mint + 10 count Super Brain Yoga Angel MoM!!!
MUST
10:00 AM leaves+ Green Tea + One of each -Almond, walnut, Pista & Cashew nut + 10 Mins Pranayama Of all the gifts life has to
Box 4 (100-150 GM) Boiled peanut s, Red Onion, Ginger-Garlic paste or small sliced + Green Chilli offer,a loving mother is the
MUST greatest of all of them. Do this
12:00 PM + 2 Spoons of Cooked brown Rice or Cooked Wheat Pasta + Any healthy spices Morning Workout
unconditional love.
Supplements
MUST 1 Multivitamin tablet + 1 Codliver Oil Capsule YES TO YOGA or
01:00 PM PULSE PILATES
Box 5 (100-150 GM) 2 Egg Whites + 1 Yolk + 3 Olives + Green Peas OR Chickpeas + Spinach + Onions
MUST
02:00 PM + Herbs + 3 Olives + Green Peas Salad POWER NAP
Box 6 (100-150 GM)
MUST Water Melon + 1 small Green Apple or Guava between 1 PM to 3 PM
04:00 PM
Box 7 (100-150 GM)

MUST Any low calorie chunky soup+Green Tea Evening Workout
06:00 PM
REST CELEBRITY Challenge
If not available Whole Body Massage & take a Week
Box 8 (100-150 GM)
then go for any Steamed Brocolli or Cauliflower + Mushroom good BATH
08:00 PM
steamed Veges
Before Bed Rituals

Night Drink MUST 1 Raw sliced Garlic with 100 ML Glass of STRICTLY Almond Milk
5 Mins Steaming +
5 Mins Turmeric Herbal Smoking
Bed Time Brush your teeth before Bed
09: 30 to 10:00 PM 5 -10 Mins Meditation
Week-7 Challenges (Over 25 BMI) | Saturday, DAY-48
1

2
Week-7 Challenges (Over 25 BMI) | Sunday, DAY-49
FOOD
CHALLENGE
Wake Up Time
05:30 AM
Morning Rituals
Fenugreek Water + Small Orange or Mosambi + 2 small plum tomatoes +
(7 - 10 counts)
Box 2 (100-150 GM) Oats/Oat Bran 30-40 gm + 100 ML Skimmed Milk + 2 Rasins + 1 Date + 1 Prune (Pls check the shared video clip)
MUST
08:00 AM + 1 Apricot + few berries ;Optional - pinch of cardamom+ pinch of Saffron + 10 count Super Brain Yoga
+ 10 Mins Pranayama This day is Dedicated to your
MoM!!!
Box 3 (100-150 GM) 1 fresh Carrot, Green Pepper, Cucumber, Black pepper + coriander leaves +
JUICE Morning Workout Noone will love you as much
10:00 AM mint leaves+ Green Tea + One of each - Almond, walnut, Pista & Cashew nut
as your Mother. Do this
Kidney Beans or any beans, Red Onion, Ginger-Garlic paste or small sliced
Box 4 (100-150 GM) unconditional love.
MUST + Green Chilli + 2 Spoons of Cooked brown Rice or Cooked Wheat Pasta + eXCEL PILATES or
12:00 PM
Any healthy spices INNER AWAKENING YOGA
Supplements
01:00 PM POWER NAP
Box 5 (100-150 GM) 2 Egg Whites + 1 Yolk + 3 Olives + Green Peas OR Chickpeas + Spinach + between 1 PM to 3 PM
MUST
02:00 PM Onions + Herbs + 3 Olives + Green Peas Salad
Evening Workout
Box 6 (100-150 GM) HFEN OFWS
FRUITS Water Melon + 1 small Green Apple or Guava
04:00 PM
SHORT BLASTER or CELEBRITY Challenge
Box 7 (100-150 GM)
MUQABLA BEATS Week
SOUP Any low calorie chunky soup+Green Tea ------------
06:00 PM
Shower After Workout
If not available
Box 8 (100-150 GM)
then go for any Steamed Brocolli or Cauliflower + Mushroom
08:00 PM
steamed Veges Before Bed Rituals
Glass of warm COW (Skimmed) milk (100 ml) + 1 Raw sliced Garlic 5 Mins Steaming
Night Drink MUST
+ 1 Cardomom + Little bit of Jaggery + bit of turmeric Brush your teeth before Bed
Bed Time
09: 30 to 10:00 PM
Week-7 Challenges (Over 25 BMI) | Sunday, DAY-49
1

2
Week-7 Challenges (Over 25 BMI)
DAYS HFEN Morning Drinks Recipe
Regular Morning Drink

MONDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice.
Fenugreek Water
TUESDAY Soak the Fenugreek over night and filter the water next day and boil it with a cinnamon stick. Later once the water temperature has come down to
lukewarm water temperature., mix with a bit of honey (manuka) and lime or lemon juice.
Ginger Water
WEDNESDAY Boil the water with the Ginger cut into small pieces for few minutes and filter it. Later once the water temperature has come
down to lukewarm water temperature, mix with a bit of honey (manuka), bit of turmeric powder and lime or lemon juice
Regular Morning Drink

THURSDAY Boil the water for a few minutes. Later once the water temperature has come down to lukewarm water temperature, mix
with a bit of honey (manuka), a bit of turmeric powder, a bit of cinnamon powder and lime or lemon juice.
Fenugreek Water
FRIDAY Soak the Fenugreek over night and filter the water next day and boil it with a cinnamon stick. Later once the water temperature has come down to
Aloe Vera Water

Boil the water for a few minutes. Later once the water temperature has come down, mix with a 2 tablespoons of Aloe vera
SATURDAY
juice (sugar free) OR use fresh Aloe vera juice with a bit of honey (manuka)
Fenugreek Water
SUNDAY Soak the Fenugreek over night and filter the water next day and boil it with a cinnamon stick. Later once the water temperature has come down to
Week-4 Challenges (Over 25 BMI)
Food Recipes
Ragi Dosa https://www.indianhealthyrecipes.com/ragi-dosa-recipe/
Ragi Upma https://www.indianhealthyrecipes.com/ragi-rava-upma-recipe/
Ragi Poridge https://recipes.timesofindia.com/recipes/ragi-porridge/rs68685771.cms
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Ragi Idli https://veggibites.blogspot.com/2016/02/ragi-idli.html
Millet Upma https://www.saffrontrail.com/thinai-recipe-panivaragu-upma-millet-upma/
Millet Pongal https://rakskitchen.net/samai-pongal-little-millet-pongal-recipe/
Millet Porridge https://fountainavenuekitchen.com/millet-breakfast-porridge/
Oats Porridge https://www.bbcgoodfood.com/howto/guide/how-make-porridge-best-breakfast-ever
Oats Upma https://www.indianhealthyrecipes.com/oats-upma/
Masala Oats https://www.indianhealthyrecipes.com/masala-oats-recipe/
Multigrain Millet Porridge https://www.mylittlemoppet.com/multigrain-millet-porridge-recipe/
Vegetable Soups https://www.bbcgoodfood.com/recipes/collection/vegetable-soup
Take a big jar with 2 litres of water and add cut cucumber half + water melon 300 gms + 1 lemon or lime + handful of mints.
Detox water
Mix it well and make it ready by Tuesday Evening and use it on Wednesday
Heart Helper Smoothie Please check Facebook closed group for receipe
Cabbage soup Please check Facebook closed group for receipe
Vitamin Booster smoothie Please check Facebook closed group for receipe
Sundal Recipes https://www.vangasamaikalam.com/search?q=sundal
Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms
https://www.virundhombal.com/2017/01/drumstick-leaves-thuvaram.html
Moringa Leaves
https://www.saffrontrail.com/14-ways-cook-eat-drumstick-moringa-leaves/

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HFEN's 90 Days Healthy Lifestyle

Box 6 (100-150 GM) Evening Workout

Q:Is that ok to swap boxes?

Box 6 (100-150 GM) Evening Workout

Q:Is that ok to swap boxes?

Q:Is that ok to swap boxes?

Box 6 (100-150 GM) Any Locally Evening Workout

Q: Can we have mango/Chikku/Jackfruit?

Q: Can we start drinking normal water if detox water is over?

Q: I am diabetic, can I follow fruits day?

Box 6 (100-150 GM) Any Locally Evening Workout

Q:Is that ok to swap boxes?

Box 7 (100-150 GM)

Before Bed Rituals

Q:Is that ok to swap boxes?

Q:Is that ok to swap boxes?

Regular Morning Drink

Regular Morning Drink

Aloe Vera Water

Drumstick (Moringa) Leaves Soup Recipe https://recipes.timesofindia.com/recipes/drumstick-leaves-soup/rs60074011.cms

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