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    Healthy Diet: Let'S Begin Your Diet Planning

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    ankita
    The document outlines a 4 phase healthy diet plan: 1) Alkalizing diet for 4-8 weeks focusing on no animal products and a green smoothie daily. 2) Cleansing diet for 4-12 weeks to cleanse the body. 3) Muscle building diet for 3-6 months to build muscle. 4) Maintenance diet after 6 months to maintain results. The document provides recipes and food suggestions for healthy breakfast, lunches, dinners and smoothies emphasizing greens, vegetables, beans, nuts and low-fat options.

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    Healthy Diet: Let'S Begin Your Diet Planning

    Uploaded by

    ankita
    30 views8 pages
    The document outlines a 4 phase healthy diet plan: 1) Alkalizing diet for 4-8 weeks focusing on no animal products and a green smoothie daily. 2) Cleansing diet for 4-12 weeks to cleanse the body. 3) Muscle building diet for 3-6 months to build muscle. 4) Maintenance diet after 6 months to maintain results. The document provides recipes and food suggestions for healthy breakfast, lunches, dinners and smoothies emphasizing greens, vegetables, beans, nuts and low-fat options.

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    Food Diet Plan

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    The document outlines a 4 phase healthy diet plan: 1) Alkalizing diet for 4-8 weeks focusing on no animal products and a green smoothie daily. 2) Cleansing diet for 4-12 weeks to cleanse the body. 3) Muscle building diet for 3-6 months to build muscle. 4) Maintenance diet after 6 months to maintain results. The document provides recipes and food suggestions for healthy breakfast, lunches, dinners and smoothies emphasizing greens, vegetables, beans, nuts and low-fat options.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    30 views8 pages

    Healthy Diet: Let'S Begin Your Diet Planning

    Uploaded by

    ankita
    The document outlines a 4 phase healthy diet plan: 1) Alkalizing diet for 4-8 weeks focusing on no animal products and a green smoothie daily. 2) Cleansing diet for 4-12 weeks to cleanse the body. 3) Muscle building diet for 3-6 months to build muscle. 4) Maintenance diet after 6 months to maintain results. The document provides recipes and food suggestions for healthy breakfast, lunches, dinners and smoothies emphasizing greens, vegetables, beans, nuts and low-fat options.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    Healthy Diet

    LET'S BEGIN YOUR DIET PLANNING


    Diet protocol
    THERE ARE 4 PHASES AND IT TAKES TIME.

    1 2
    Alkalizing Diet Cleansing Diet
    4-8 weeks 4-12 weeks

    3 4
    Muscle building Diet Maintenance Diet
    3-6 months After 6 months
    Diet protocol
    THERE ARE 4 PHASES AND IT TAKES TIME.

    Alkalizing Diet
    1. NO ANIMAL MILK AND MILK PRODUCTS
    (PREFERABLY NO ANIMAL PRODUCTS)
    2. GREEN SMOOTHIE
    3. NO GRAIN TILL LUNCH. 25% SPROUTS, 25%
    SALADS AND 50% DAAL BASED ITEMS.
    4. SOAKED NUTS (8-10) AND SEEDS (3-4 TSP)
    5. 25% PRINCIPLE IN MEALS (GRAIN, DAAL, SABZI
    AND SALAD IN EQUAL QUANTITY)
    Healthy Diet
    CONTENT OF FOOD (PER 100-GRAM PORTION)

    GREENS & VEGETABLES DRIED FRUITS, NUTS & SEEDS

    1. Parsley 203mg 1. Sesame seeds (Til) 975mg


    2. Mustard green (raw) 183 mg 2. Almonds 269mg
    3. Bhindi (okhra) 98 mg 3. Amaranth (Rajgira) 267mg
    4. Spinach (raw) 93 mg 4. Flax seeds (Alsi, javas) 255mg
    5. Lettuce (dark green) 68 mg 5. Sunflower seeds 120mg
    6. Pistachio nuts 105mg

    BEANS MILK CALCIUM

    1. Chickpeas (Chole) 150mg 1. Human milk 33 mg


    2. Beans (Pinto & black) 135mg 2. Cow’s milk 120mg
    Healthy Diet
    STUNNING NUTRIENT DENSE GREEN SMOOTHIE

    1 2
    Step Step
    Any 1 Major Green spinach, kale, lettuce Any 2 minor greens paan, pudina, curry

    ambat chukka (green sorrel leaves, tulsi, coriander, celery, parsley

    ONE CUP HALF CUP

    3 4
    Step Step
    Hearbs - dalchini (cinnamon) and black
    Half fruit - Apple, pear, guava or berries
    pepper - a pinch of each

    5 6
    Step Step
    Half tsp rock salt + juice of half a lemon 1 Glass water

    INSTRUCTION : ADD ALL OF IT IN A BLENDER


    Healthy Diet
    BREAKFAST - OPTIONS

    1• BESAN CHILLA/DARDA 2. MOONG DAL

    3. WHOLE MOONG DAL 4. MIX DAAL THALIPEETH

    5. APPE 6. DHOKLA
    Healthy Diet
    LUNCH OR DINNER

    Dal (25%) cooked vegetables (25%)

    Salad (25%) Grains (25%)


    Healthy Diet
    LUNCH OR DINNER - GRAIN OPTIONS

    1. LONG /EMMER/ KHAPLI


    WHEAT PHULKA
    2. JOWAR BHAKRI
    3. BROWN RICE
    (UNPOLISHED/SEMI
    POLISHED)
    4. BAJRA BHAKRI

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