Name: Rahul Bhattacharjee

Age: 26
BMI: 25.25
Weight: 70.95
Diet Preference: Non-Vegetarian
Nutritionist Name: [email protected]

08:30 AM

Almond(2.0 almond) Soaked Chia Seeds(1.0 teaspoon) Jeera Dhaniya Water(1.0 glass)

08:30 AM

09:00 AM

Double Toned Milk(1.0 teacup) Cucumber Tomato Multigrain Bread Sandwich(1.5 sandwich)
or
Doi er Ghol(1.0 cup) Omelette, Egg Whites(2.0 egg white per omelette) Vegetable Poha with Soya
Chunks(1.5 katori)
or
Double Toned Milk(1.0 teacup) Brown Bread Tomato Cucumber Sandwich(1.5 sandwich)
or
Dim Sedho(2.0 large) Skimmed milk, liquid(9.0 tablespoon) Muesli, Fruit and Nut(0.5 cup) Boiled
Egg White(1.0 egg white)
or
Upma (1.5 katori) Skimmed milk, liquid(1.0 glass)
or
Multigrain Roti without Oil(2.0 roti/chapati) Boiled Spinach with Egg White Salad(1.5 katori)
or
Egg Boiled(1.0 large) Apple and Oats Smoothie(1.0 glass)

11:00 AM

Apple Pomegranate Salad(2.5 katori)

or
Chole Chaat(1.0 katori) Lemon Ginger Tea with Sugar(1.0 teacup)
or
Peas,roasted(2.0 tablespoon) Tea with Milk without Sugar(1.0 teacup)
or
Greek Yogurt(0.5 cup) Soaked Chia Seeds(2.0 teaspoon)
or
Tea with Milk without Sugar(1.0 teacup) Matki Bhel(1.0 katori)
or
Grapes(1.5 grape) Melon, Musk(1.5 cup, cubes)
or
Tea with Milk without Sugar(1.0 teacup) Moong Boiled(0.5 katori)
or
Coconut water(1.0 coconut yields) Watermelon fruit(1.0 cup, diced)
01:00 PM

Roti(1.0 roti/chapati) Chicken Curry(1.0 katori) Dharosh Tarkari(1.0 katori) Cucumber Salad(1.0
katori)
or
Plain Low Fat Yogurt(1.0 katori) Egg Bhurji(1.0 one egg) Dal Khichadi(1.0 bowl) Onion Salad(1.0
katori)
or
Roti(1.0 roti/chapati) Plain Low Fat Yogurt(1.0 cup (8 fl oz)) Cucumber Tomato Salad(2.5 cup)
Paneer Capsicum Sabji(1.0 katori)
or
Plain Cooked Rice(1.0 katori) Chicken Curry(0.5 katori) Plain Low Fat Yogurt(1.5 katori)
or
Roti(1.0 roti/chapati) Plain Low Fat Yogurt(0.5 katori) Cucumber Tomato Salad(1.0 katori)
Mixed Dal with Vegetables(2.0 katori)
or
Plain Cooked Rice(1.0 katori) Tangra Macher Jhol(1.0 katori) Potol Alu Curry(1.0 katori)
or
Plain Cooked Rice(1.0 katori) Plain Low Fat Yogurt(1.0 katori) Jhinge ki Sabzi(1.0 katori) Begun
diye Pabda Macher Jhol(1.0 katori)
or
Roti(1.0 roti/chapati) Machher Jhol(1.0 katori) Dharosh Tarkari(1.0 katori) Cucumber Tomato
Salad(2.0 katori)

04:00 PM

Seeds, Flaxseed(1.0 tsp, ground) Roasted Chana Chaat(1.0 katori)

or
Apple(0.5 medium (3" dia)) Skimmed Milk with Chia Seeds(1.0 cup)
or
Almond(3.0 almond) Sprouts with Curd(1.5 katori)
or
Chola Bhaja(2.0 tablespoon) Beetroot Tomato and Carrot Smoothie(1.0 glass)
or
Khejur, Dried(2.0 small date, pitted) Skim Milk With Haldi(1.0 glass)
or
Wheat Grass Juice(1.0 glass) Chola Bhaja(3.0 tablespoon)
or
Soaked Walnut(2.0 walnut) Skim Milk With Haldi(1.0 glass)
or
Apple(1.0 cup, quartered or chopped) Chola Bhaja(2.0 tablespoon)

06:30 PM

Almond(3.0 almond) Apple(5.0 slice)

or
Almond(1.0 almond) Apple Banana Smoothie(0.5 glass)
or
Apple(1.0 small (2-3/4" dia))

09:15 PM

Sasha(9.0 slice) Plain Low Fat Yogurt(1.5 katori) Quinoa Pulao(1.0 katori)
or
Plain Low Fat Yogurt(1.5 katori) Vegetable Dalia(1.0 bowl) Begun Bhaja(1.0 piece)
or
 Roti(1.0 roti/chapati) Mixed Vegetable Raita(1.0 katori) Ghugni(1.5 katori)
or
Roti(1.0 roti/chapati) Cholar ki Dal(1.0 katori) Cucumber Salad(1.0 bowl) Stir fried Amaranth
Leaves and Eggs with Grated Coconut(1.5 katori)
or
Chicken Curry(1.0 katori) Tossed Green Salad(1.0 katori) Multigrain Roti without Oil(1.0
roti/chapati)
or
Roti(1.0 roti/chapati) Rajmah Curry(1.0 katori) Beans Onion Sabzi(2.0 katori)

NOTES

some options will be modified

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.