Diet Plan

Tranquil Mind
Diet Preference: Vegetarian
06:00 AM
Coriander Chutney (4.0 teaspoon) Methi Thepla(2.0 thepla) Skim Curd(1.0 katori)
or
Skim Curd(1.0 katori) Green Leafy Smoothie(1.0 glass)
or
Mamra(2.0 almond) Sambar(1.0 katori) Vegetable Idli(5.0 mini idli)
or
Mint Chutney (1.0 teaspoon) Low Fat Curd(6.0 tablespoon) Besan Palak Cheela(2.0 cheela)
or
Curd(1.0 katori) Green Leafy Smoothie(1.0 glass)
12:00 PM
Kiwi(1.0 fruit (2" dia)) Mixed Nuts(5.0 teaspoon)

or
Mamra(5.0 almond) Apple(1.0 small (2-3/4" dia))
or
Coconut water(1.0 coconut yields) Mixed Nuts(4.0 teaspoon)
or
Seeds, Chia Seeds, Dried(1.0 teaspoon) Fruit Bowl(1.0 bowl)
or
Dadam(4.0 tablespoon) Mixed Nuts(5.0 teaspoon)
or
Mamra(3.0 almond) Dates Dried(4.0 small date, pitted)
or
Pumpkin Seeds(1.0 teaspoon) Apple(1.0 medium (3" dia))
or
Papaya, Ripe(0.5 fruit, small) Mixed Nuts(2.0 tablespoon)
01:30 PM
Roti(2.0 roti/chapati) Cooked Green Gram Dal(1.0 katori) Mixed Vegetable Raita(0.5 katori)
Cucumber Tomato Salad(1.0 cup)
or
Roti(2.0 roti/chapati) Bengal Gram Dal (1.5 katori) Buttermilk(100.0 ml) Grated Vegetable
Salad(1.0 katori)
or
Roti(2.0 roti/chapati) Cucumber Raita(1.5 katori) Palak Dal(0.5 bowl)
or
Roti(2.0 roti/chapati) Buttermilk(1.0 cup) Tossed Green Salad(0.5 katori) Chole Sabji(1.0 katori)
or
Roti(2.0 roti/chapati) French Beans Sabji(1.0 katori) Rajma Curry(1.0 katori) Sprouts Salad(0.75
bowl)
or
Cooked Green Gram Dal(1.0 katori) Multigrain Roti without Oil(2.0 roti/chapati) Lauki Sabji(1.0
katori) Grated Vegetable Salad(1.0 bowl)
or
Cooked Lentil Dhal(1.5 katori) Multigrain Roti without Oil(2.0 roti/chapati) Sprouts Salad(0.75 bowl)
or
Roti(2.0 roti/chapati) Chevti Dal(1.5 katori) Cucumber Tomato Salad(1.0 katori)
03:00 PM
Dadam(5.0 tablespoon) Channa Sundal(0.5 katori)

or
Mixed Fruit Salad(1.0 bowl) Roasted Kala Chana(1.0 tablespoon)
or
Jhal Muri(1.0 katori) Groundnut Roasted(5.0 peanut(large))
or
Mamra(2.0 almond) Roasted Kala Chana(3.0 tablespoon)
or
Buttermilk(1.0 cup) Corn Salad(1.0 katori)
or
Walnut(1.0 piece(half of one)) Mamra Bhel(1.5 katori)
or
Bengal Gram, Roasted(3.0 tbsp) Groundnut Roasted(7.0 peanut(large))
or
Groundnut Roasted(5.0 peanut(large)) Mamra Bhel(1.5 katori)
06:00 PM
Besan Cheela (2.0 cheela) Cooked Red Gram Dal(1.0 katori) Cucumber Raita(1.0 katori)
or
Paneer Tikka(1.5 skewer(three tikkas)) Cucumber Carrot Beetroot Salad(0.5 katori)
or
Coconut Chutney(5.0 teaspoon) Tur Dal Sambar(1.0 cup) Sprouts Besan Dosa(1.0 medium)
or
Besan Cheela (2.0 cheela) Lauki Raita(0.5 katori) Nutrela Curry(1.5 katori)
or
Tomato Chutney(1.0 tablespoon) Sambar(1.5 katori) Dal Idli(3.0 regular idli)
or
Besan Cheela (1.0 cheela) Cooked Lentil Dhal(1.0 cup) Stir Fried Vegetables(1.0 katori)
or
Cooked Red Gram Dal(1.0 katori) Moong Dal Cheela(1.0 cheela) Shimla Matar ki Subzi(1.0 katori)
or
Chole Sabji(1.0 katori) Cucumber Salad(1.0 cup) Besan Paneer Cheela(1.0 cheela)
09:00 PM
Makhana Roasted(0.75 cup)

or
Roasted Chana(2.0 tablespoon)
NOTES
PCOS
"Guidelines
Consume foods rich in fiber.They reduce sudden spike in blood sugar levels.
Do have more anti-inflammatory foods as inflammation is part of the underlying mechanism of PCOS.
Do have more of lean proteins.They keep you feeling full longer and help stabilize your blood sugar.
Adopt a healthy lifestyle.Be active and consume a balanced diet and avoid junk food.
Consume foods rich in Omega 3 and Omega 6 which help combat inflammation."
Foods To Eat
foods to eat
Whole grain cereals,Whole grain pulses
Fruits-strawberries,plums,oranges
Vegetables-pumpkin,cauliflower,spinach
Almonds,Walnuts
Foods to avoid
White bread,pastries,muffins.
Deep-fried foods
Soft-drinks
Processed foods
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
Commonly asked questions

Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.
How often will my diet plan be changed?

Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.
Why does my plan seem monotonous?

It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.
What can I do if my plan doesn't consider my preferences?

Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any
necessary changes.
Why do I not see results despite following the plan?

Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.

Diet Plan

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Tranquil Mind

Diet Preference: Vegetarian

Kiwi(1.0 fruit (2" dia)) Mixed Nuts(5.0 teaspoon)

Dadam(5.0 tablespoon) Channa Sundal(0.5 katori)

Makhana Roasted(0.75 cup)

Commonly asked questions

How often will my diet plan be changed?

Why does my plan seem monotonous?

What can I do if my plan doesn't consider my preferences?

Why do I not see results despite following the plan?

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