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 MONTHLY DIET PLAN
Name: Maniteja Reddy Age/ Sex: 25yr/M
Ht/ Wt: 182cm/ 95kg
Diet Regime: 1850Kcal, 95g

Meal/Day MON TUE WED THU FRI SAT SUN

1 bowl 1 paneer 1 bowl Brown rice (raw 1 bowl On rising:

Brown rice* wrap with weight 60g*) Brown rice* 2 teaspoons chia seeds +
+ 1 Bowl fewer +1 bowl with 2 eggs curry + 1 Bowl 1/2 wedge lemon juice +
paneer dressings +1 bowl 2 whole sliced pulses (50g) ½ tsp cinnamon powder +
(100g) +1 whole cucumber with ½ bowl curry 1 pinch black pepper in 1
curry sliced curd + 1 bowl glass lukewarm water
2 AM:
+ 1 bowl cucumber curd with SOAKED 2 Almonds
Veg. raita* + 1 bowl + 1 bowl + 1 walnut = EMPTY
( with curd Veg. raita* STOMACH.
cucumber,
carrot &
tomato)

2 teaspoons chia seeds + 1/2 wedge lemon juice + ½ tsp cinnamon 9 AM: 9 AM:
powder + 1 pinch black pepper in 1 glass lukewarm water with 1 Bowl Oats 1 Bowl
SOAKED 2 Almonds + 1 walnut = EMPTY STOMACH. porridge + 1 Boiled
On rising: fruit + 1 tsp moong dal
Oilseeds Salad
with 1 glass + 1 boiled
Slim milk egg

1 bowl 1 bowl veg. 1 egg wrap 2 Chapati 1 bowl lentil 1 PM: 1 PM:
Brown rice* soup with fewer + 1 Bowl soup 1 Bowl Veg. 1 Bowl
+ 1 Bowl + 1 bowl of dressings with 2 eggs + 1 bowl pulao* Veg. dal
Paneer chickpea + 1 whole curry paneer + 1 Bowl khichdi*
7:00 - 7:30
(100g) paneer sliced + 1 bowl 2 (100g) dal + 1 Bowl
PM:
curry (100g) cucumber sliced salad with 2 + 1 bowl 2 curd
+ 2 whole salad + 1 boiled cucumber whole sliced sliced + 1 bowl
sliced egg with ½ bowl cucumber cucumber salad*
cucumber curd with ½ bowl
curd

1 Glass Oats Shake: 2 Tbsp Oats + 1 scoop Collagen + 1 scoop 8 - 8:30 PM:
Post - Whey supplement + 1 glass Slim milk + Mixed nuts & oilseeds [5-7 1 Bowl Veg. dal soup
workout: nuts + 1 Tbsp mixed seeds (unsalted)] + 1 Bowl Veg. egg salad

Bed-time: 1 cup of chamomile tea (on weekends)

**Note:
If exercise is done post 7 PM → Post workout (~10 PM) with addition of supplements= WEEKDAYS
Every weekend consume infused water with slices of lemon, mint leaves & cucumber throughout the day
and as an evening snack (4 - 5 PM)1 scoop of collagen is to be taken in water along with 1 citrus fruit.

Measurements written are of raw-weight ingredients.

Household Measurements (Cooked): 1 bowl/Katori ~150-200g; 1 cup ~100-150ml; 1 glass ~250-300ml

Akshata Chavan,
Nutritionist, GRANIMALS.

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Copyright © 2024 by granimals. All rights reserved
GUIDELINES:
1. Prioritize consuming proteins alongside salads/vegetables before carbohydrates, ensuring thorough chewing for better
digestion.
2. Opt for healthier cooking methods such as grilling, baking, sautéing, or light tossing with minimal gravy to enhance the
nutritional quality of your meals.
3. You can consume half a cup of unsweetened coffee or tea 45 minutes before or after breakfast or evening snacks
4. Limit oil usage in cooking to half a litre per person per month to reduce excess fat intake.
5. Substitute refined flour with high-fibre alternatives such as whole grain cereals, millets (jowar, bajra, ragi), quinoa, oats,
wheat, legumes, pulses, and rice to boost dietary fibre intake. Steer clear of refined products like maida, pav, bread, and
ready-to-eat items, including fruit juices, in favour of whole, unprocessed foods.
6. Ensure consistent meal consumption to maintain balanced nutrition and avoid fad diets, prioritizing sustainable and
healthy eating habits for long-term well-being.
7. Avoid overexertion to prevent fatigue and burnout, prioritizing adequate rest.
8. Exclude alcohol, smoking, and vaping from your routine to promote overall health and well-being.
9. Incorporate seasonal fruits, vegetables, salads, or freshly prepared soups into your daily diet to increase fibre consumption
and support digestive health.
10. Maintain hydration levels by drinking a minimum of three litres of water each day to support bodily functions and overall
wellness.
11. Incorporate a tablespoon of assorted oilseeds*—i.e., Raw White Sesame, Black Sesame, Pumpkin Seeds, Sunflower
Seeds, Flax Seeds, and Watermelon Seeds—into your daily diet. These seeds are abundant in antioxidants and rich in dietary
fibre, while also serving as excellent sources of essential nutrients such as iron, zinc, magnesium, selenium, and omega-3
fatty acids.
12. Ensure you adhere to your daily collagen supplement regimen as directed, as it aids in fortifying your bones, retarding the
ageing process responsible for rendering them fragile and stimulating the generation of fresh bone tissue.

Daily protein ration:

150g paneer = 3-4 times a week
2 eggs OR 1 whole egg + 2 egg whites
250ml Slim milk
150g curd
2 Katori dal/ pulses
~30g nuts/ oilseeds
1 scoop collagen
1 scoop whey supplement = 5 days a week
Rest from cereals/ millet

Addition:
1 scoop whey supplement = 5 days a week post-workout.
1 scoop Collagen (Non-veg: Wellbeing nutrition, HK Vitals & Veg form: Oziva, Himalayan Organics available) once a day for 6
weeks.
1 Tablet Multivitamins (Supradyn, Himalayan Organics) once a day for 2 months.
1 Probiotic/ digestive enzyme tablet (Vizylac) ONCE a day = Daily

Akshata Chavan,
Nutritionist, GRANIMALS
[email protected] | +918591879145

www.granimals.com
Copyright © 2024 by granimals. All rights reserved