Name: Sanika Acharya

Age: 31
BMI: 35.61
Weight: 94.1
Diet Preference: Eggetarian
Nutritionist Name: [email protected]

07:15 AM

Walnuts(2.0 piece(half of one)) Cinnamon Water(1.0 glass) Soaked Almond(4.0 almond)

08:30 AM

Boiled Egg White(2.0 egg white) Vegetable and Peanut Poha(1.0 cup)
or
Boiled Egg White(2.0 egg white) Oats Porridge(1.0 cup)
or
Egg White Omelette(2.0 egg white per omelette) Vegetable Peanut Upma(1.0 katori)
or
Hard Boiled Egg White(2.0 egg white) Brown Bread Sandwich with Cucumber and Paneer(1.0
sandwich)
or
Mung Dal Chilla(2.0 cheela) Coriander Peanut Chutney(1.0 tablespoon)
or
Besan Cheela (2.0 cheela) Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori)
or
Curds (cow's milk)(1.0 katori) Boiled Egg White(2.0 egg white) Bhajani Thaalipeeth(1.0 thalipeeth)

11:00 AM

Papaya(2.0 cup 1" pieces)

or
Orange(1.0 large (3-1/16" dia))
or
Pomegranates, raw(0.5 cup)
or
Kiwi(2.0 fruit (2" dia))
or
Fruit and Vegetable Smoothie(0.5 glass)

02:00 PM

Multigrain Chapati(2.0 roti/chapati) Channa Masala(0.5 bowl) Tomato Cucumber Salad(1.0 katori)
or
Green Gram dal (1.0 katori) Multigrain Chapati(2.0 roti/chapati) Tomato Cucumber Salad(1.0
katori)
or
Plain Curd(1.0 katori) Mixed Vegetable Bhaji(1.0 katori) Jawar Roti(2.0 roti/bhakri)
or
Green Gram dal (1.0 katori) Multigrain Chapati(2.0 roti/chapati) Cabbage And Tomato Salad(1.0
katori)
or
Methi ki Roti(2.0 roti/ chapati) Moong Dal Curry(1.0 katori)
or
Rajmah Curry(1.0 katori) Whole wheat And Chana Flour Chapati(2.0 roti/chapati) Carrot Tomato
Salad(1.0 katori)
or
Chhach(1.0 glass) Boiled Basmati Rice(1.0 katori) Vegetable with Dal(1.0 cup)

05:00 PM

Paneer(50.0 grams) Roasted Makhana(0.5 cup)

or
Paneer(50.0 grams) Roasted Chana(3.0 tablespoon)
or
Taak(1.0 cup) Paneer(50.0 grams) Mod Alele Moong(1.0 cup)
or
Taak(1.0 cup) Paneer(50.0 grams) Mixed Sprouts(7.0 tablespoon)
or
Buttermilk(1.0 glass) Roasted Peas(2.0 tablespoon) Paneer(50.0 grams)

08:00 PM

Egg White Omelette(2.0 egg white per omelette) Multigrain Bread(2.0 slice) Salad(1.0 katori)
or
Mung Dal Chilla(2.0 cheela) Coriander Peanut Chutney(1.0 tablespoon)
or
Besan Cheela (2.0 cheela) Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori)
or
Curds (cow's milk)(1.0 katori) Boiled Egg White(2.0 egg white) Bhajani Thaalipeeth(1.0 thalipeeth)
or
Vegetable Paneer Cutlet without Oil(4.0 piece)
or
Idli(1.0 idli(regular)) Plain Curd(1.0 katori) Sambhar(1.0 katori)
or
Nachani Ghavan(1.0 medium) Boiled Egg White(2.0 egg white) Vegetable Sambar(1.0 katori)
or
Vegetable Soup(1.0 bowl) Grilled Chicken(1.0 piece of chicken)

NOTES

Diet Plan explanation...

1)Morning Water - Herbs or Spices like Cumin,Coriander ,Fennel can be soaked in one cup of hot water for
10 minutes and then you can drink them after soaking them for 10 minutes.
2)Fruits can be changed with the mentioned options and from the outside variety as well but you need to t
ake care of calories.e.g 1 cup of mango will be equal to 3 cup of watermelon interms of Calories.
3)Breakfast Options Can be repeated like you can choose 2-3 options which you are comfortable with and
eat them but make sure you eat mentioned calories and Protein in each combination.
4 )Morning snacks need to be consumed so that you can keep your Metabolism good .So try to keep a gap
of 2.5. hours between your Breakfast and Morning snacks,
5)Lunch Options Can be Changed- a)Seasonal vegetables like Lauki,Torai,Pumpkin,Bhindi,Palak and methi
can be changed with each other .If I have mentioned Lauki then you can eat any seasonal vegetable of sa
me food group in same quantity .
 Pulses Can be also changed like Moong ,Chana,Moth,Arhar ,Moong dhuli ,Soyabean etc can be changed w
ith each other in same quantity .
Rajma,Chana,Black chana,Whole moong,Lobia can be changed with each other .
Soya chunks can be replaced with egg whites and low fat paneer
6.Options from lunch can be repeated in dinner as well like if you have made 1 daal and 1 sabji in lunch an
d due to some reason you are not cooking 2 sabji in dinner .So you can repeat one or both the sabji from l
unch in dinner .
7.Dinner should be eaten 2 hours before going to bed.
8.Pre workout -If you are doing in morning then some fruit should be consumed 15-30 minutes before doi
ng Exercise but if you are doing in afternoon after 2 hours of lunch or 2 hours of dinner then there is no ne
ed of Pre workout.If there is big gap between your main meals and workout then there should be a suitabl
e Pre workout meal.
9)Post workout Meal can be Main meal also like Breakfast or lunch or dinner .But if you are not taking Mai
n meal as your Post workout then Take Whey Protein isolate /Eggs or soya after Workout.
Measurements..
1 Katori cooked thick Dal can be changed with 1 katori Chana/Rajma/Lobia /Black chana / 18 gram raw s
oya/50 gram low fat paneer /3 egg whites.
1 Medium Size Chapati = 1 medium size katori Boiled rice.

I request you to schedule a call with me so that we can have a discussion about your current lifestyle, heal
th goals and plan of action.
Let me know if you have any queries

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.