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Diet Plan

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29 views4 pages

Diet Plan

Uploaded by

sanya6291
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Name: Mayank

Age: 31
BMI: 26.39
Weight: 85.5
Diet Preference: Eggetarian
Nutritionist Name: [email protected]

07:00 AM

Nuts, almonds, blanched(3.0 piece) Luke Warm Lemon Water(1.0 glass)

09:00 AM

Egg Bhurji(2.0 one egg) Multigrain Bread(1.0 slice) Mint Coriander Chutney(2.0 tablespoon)
or
Coriander Chutney (1.0 tablespoon) Boiled Egg White(2.0 egg white) Multigrain Vegetable
Sandwich(1.0 sandwich) Low Fat Milk(1.0 glass)
or
Moong Dal Paneer Cheela(1.5 cheela) Mint Coriander Chutney(1.0 tablespoon) Low Fat
Buttermilk(1.0 glass)
or
Coriander Chutney (1.0 tablespoon) Multigrain Bread(1.0 slice) Vegetable Omelette(2.0 egg per
omelette)
or
Coriander Chutney (1.0 teaspoon) Boiled Egg White(1.0 egg white) Paneer and Peanut Poha(1.0
bowl)
or
Oats in Milk(1.0 bowl) Mixed Nuts(1.0 tablespoon)
or
Coriander Chutney (1.0 tablespoon) Low Fat Curd(1.0 katori) Paneer Roti(2.0 roti/chapati)

11:30 AM

Apple(1.0 medium (3" dia)) Jeera Lemon Water(1.0 glass)


or
Pear(1.0 medium) Lemon Jeera Lukewarm Water(1.0 glass)
or
Coconut Water(1.0 coconut yields) Apple and Papaya Salad(1.0 bowl)
or
Coconut Water(1.0 coconut yields) Pear(1.0 small)

02:00 PM

Paneer Bhurji(1.0 katori) Multigrain Roti(2.0 roti/chapati) Salad(1.0 katori)


or
Low Fat Curd(1.0 katori) Salad(1.0 katori) Vegetable Paneer Pulao(1.0 cup)
or
Saag Paneer(1.0 katori) Multigrain Roti(2.0 roti/chapati) Salad(1.0 katori)
or
Multigrain Roti without Oil(2.0 roti/chapati) Palak Dal(1.0 cup) Salad(1.0 katori)
or
Matar Paneer(1.0 katori) Multigrain Roti(2.0 roti/chapati) Salad(1.0 katori)
or
Boiled White Rice(1.0 katori) Rajmah Curry(1.0 cup) Onion Salad(0.5 katori) Low Fat
Buttermilk(1.0 glass)
or
Multigrain Roti(2.0 roti/chapati) Paneer Capsicum Curry(1.0 katori) Salad(1.0 katori)

04:00 PM

Green Tea(1.0 tea cup) Chickpea Salad(1.0 katori)


or
Green Tea(1.0 tea cup) Roasted Chana(3.0 tablespoon)
or
Roasted Makhana(25.0 grams) Green Tea(1.0 tea cup)
or
Roasted Chidwa(1.0 katori) Green Tea(1.0 tea cup)

07:00 PM

Dry Dates(2.0 small date, pitted) Soaked Walnuts(2.0 piece (half of one))

08:30 PM

Boiled Egg(1.0 large)

09:00 PM

Multigrain Bread(1.0 slice) Whole Egg Omlette with Onion and Spinach(2.0 egg per omelette)
Salad(1.0 katori)
or
Palak Paneer(1.5 katori) Multigrain Roti(1.0 roti/chapati) Salad(1.0 katori)
or
Soup(1.0 cup) Sauteed Vegetables with Paneer(1.5 katori)
or
Moong Dal Khichdi(1.0 cup) Low Fat Curd(1.0 katori) Salad(1.0 katori)
or
Low Fat Curd(1.0 cup) Moong Dal Paneer Cheela(1.0 cheela) Mint Coriander Chutney(1.0
tablespoon)
or
Multigrain Roti(1.0 roti/chapati) Low Fat Curd(1.0 cup) Salad(1.0 katori) Mixed Vegetable and
Paneer Sabji(1.0 katori)
or
Multigrain Roti(1.0 roti/chapati) Moong Dal with Vegetables(1.0 cup) Salad(1.0 katori)

10:00 PM

Low Fat Milk with Turmeric(0.5 glass)

NOTES
Guidelines -
Diet should contain 3 major meals and at least 2 snacks in between
- Consume 3-4 litres of water daily
- Use low fat milk and its products (curd/paneer/buttermilk)
- Use healthy oils for cooking like olive oil/rice bran oil/canola oil/ mustard oil and rotate among these.
- Limit oil intake to 3 tsp per day
- Make sure salad is taken with lunch and dinner.
- Consume a minimum 3 lt of water per day.Do not drink water immediately after meals, keep a gap of half
an hour.
- Minor meals are compulsory and try to avoid carbs in minor meals. Prefer fruits/protein (chana) or veggi
es as options.
-Avoid skipping meals.

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.

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