Calories Intake
male ( 1900-2100 kcal)
Female (2000- 2250kcal)
First thing in the Morning (Empty stomach) Any 1 drink (you can change alternate days)
1. ¼ tsp pink salt+lemon+ honey(optional) +1 glass warm water.
2. 1 spoon jeera boiled in water for 4-5 min and drink 1 glass.
3. 1 spoon dana methi boiled in water for 5-6 min and drink 1 glass OR you can soak
overnight n drink inmorning and chew the seeds.
4. 1 cup cinnamon tea.
5. 1 cup Turmeric tea
6. 1 cup ginger lemon water
7. 1 cup ccf drink [cumin seeds (jeera), carom seeds (ajwain), fennel seeds (saunf)] ¼
tsp of every seeds boil in water and drink.
AFTER SOMETIME: EAT 2 dates 0r 1 fig soaked+4-5 soaked almonds+ 1 walnut
soaked+2-3 raisins soaked
In between meals you can take coconut water/ chia seed water/drink plenty of water stay
hydrated very important with supplements.
Green Tea: 1 Cup Green Tea 30 min before Lunch and Dinner
Breakfast HEALTHY SMOOTHIE
[1/2 cup oats+ ½ apple+ 2 almonds+ 200 ml tonned milk+ 100 ml water+ ½ teaspoon chia
seeds+ ½ tsp mixed seeds+1 tsp whey protein (5gm)+ 8 to 10 ice cubes as per requirement]
Fruit u can use apple, papaya, strawberry, pear or any of your choice except banana,
grapes, chickoo, mango, ber.
Grind all and enjoy.
OR
1. 2 Brown bread sandwich with tomato and cucumber
2. ½ bowl cooked vermicelli
3. ½ bowl poha
4. 1 besan cheela +chutney
5. ½ bowl vegetable oats
6. ½ bowl vegetable upma
Mid- Morning 1 Fruit (100gm)any - Guava/apple/pears/jamun/pomegranate/1 Bowl Papaya/orange/ 1
Bowl Watermelon/ 1 Bowl Melon…………... No Juices
OR
1. Bowl of Sprouts with vegetable n some garam masala or chat masala
2. ½ cup boiled channa with vegetable n some garam masala or chat masala
3. ½ cup rajma boiled with vegetable n some garam masala or chat masala
With Lunch 1 glass Buttermilk/coconut water with 1 plate salad
Or Before
2
DAY 4
Lunch 1. 2 multigrain chappati +1 bowl of dal (30 gm) or 1 bowl seasonal vegetable +1
2. small katori curd if chhachh not taken
3. 2 chappati + red gram cooked (30 gm) + curd
4. 1 bowl brown rice or white rice + 1 bowl dal/rajma/ channa/ choley/lobia + salad +curd
5. 1 bowl biryani +salad+ curd
Evening handful of roasted grams or makhana or peanuts or 2-3 biscuits ( Nutri choice or Digestive or
Oatmeal.) + tea without sugar u can add jaggery
OR
20-50 gm paneer
Dinner 1 bowl vegetable daliya
1 bowl vegetable khichdi
1 chappati + 1 bowl dal + salad
1 bowl sprout salad
Sauted paneer with vegetables
Bed Time 1 cup ginger water or 1 glass turmeric milk
INSTRUCTIONS:
1. Eat mix flour or multigrain or bejad chappati (wheat 5 kg+ barley 1kg+ black channa 1 kg+1 kg jowar+ 50 gm
fenugreek seeds+ 250 gm flaxseeds)- with ghee.
2. Oil 2 tsp (10 ml) per day
3. Eat only in suggested quantity and suggested time
4. Physical activity morning walk 30 min to 1 hour, post dinner 15 min.
5. Eat last meal 2 hours prior to sleep
6. Have your meals at fixed times and never skip a meal
Haemoglobin rich foods : Add dates, figs, raisins, eggs, nuts, mixed seeds, green leafy vegetables, green
beans, broccoli, peanut butter, carrots, beetroot, mangoes, melons, pomegranate, orange, tomatoes,
coconut water.
3
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