Name: RAMA MOHAN DARISA

Age: 44
BMI: 23.13
Weight: 69.0
Diet Preference: Eggetarian
Nutritionist Name: shruthi.bhargavi@healthifyme.com

06:30 AM

Methi Seeds Water(1 glass) Almonds(3 almond)

or
Flax Seed, Roasted(1 teaspoon) Cinnamon Water(1 glass)
or
Garlic dry(2 clove) Methi Seeds Water(1 glass)

07:30 AM

Oats Porridge With Toned Milk Without Sugar(1.5 Katori) Boiled Egg White(2 piece)
or

Idli(4 idli) Dhania Chutney(4 Teaspoon)

or
Vegetable Poha(1.5 katori) Boiled Egg White(2 piece)
or
Brown Bread Sandwich with Paneer and Vegetable(1 sandwich)
or
Dosa(2 dosa) Beans Tomato Soya Chunk Sabji(1.5 katori)

10:30 AM

Apple(1 small (2-3/4" dia))

or
Pear(1 small)
or
Ripe Papaya(2 cup 1" pieces)
or

Guava(2 fruit, with refuse)

01:30 PM

Cucumber and Tomato Salad(1 katori) Cooked Moong Dal(1 katori) Brown Rice Cooked(1.5 katori)
or
Plain Dosa Without Oil(3 piece) Sambar(1.25 bowl)
or
Wheat and Oat Bran Roti(2 piece) Bhindi Sabji(1.5 katori) Yellow and Black Dal without Oil(1.5 katori) Curd, Double
Toned Milk(0.5 katori)
or
Yellow Dal Tadka(1.5 katori) Steamed Rice(1 katori) Green Salad(1 katori)
or
Lauki Masoor Dal(1.5 katori) Wheat and Oat Bran Roti(2 piece)
or

Palak Dal(1 katori) Curd, Double Toned Milk(1 katori) Millet Egg Rice(1.25 katori)

04:00 PM

Mixed Sprouts(1 katori)

or
carrot juice(1 glass) Roasted Walnuts(2 piece ( one half))
or
Roasted Almonds Salted(10 piece)
or

Boiled Chana(0.75 katori)

05:15 PM

Tea with Double Toned Milk(1 tea cup)

05:50 PM

Dates(3 large date, pitted)

07:00 PM

Egg White(3 large)

08:15 PM

Cucumber(1.5 cucumber (8-1/4"))

or
Cucumber Tomato And Carrot Salad(2 katori)
or
Broccoli Salad(1 katori)
or
Radish Carrot Cucumber Beetroot Tomato Salad(2 katori)

08:30 PM

Wheat and Oat Bran Roti(2 piece) Mixed Vegetables with Paneer(1 katori)
or
Mixed Dal(1 katori) Palak ki Sabzi(1 katori) Millet Tomato Rice(1 katori)
or
Wheat and Oat Bran Roti(2 piece) Soya Chunks Sabji(1 katori)
or
Wheat Rava Upma (1 katori) Methi Tur Dal(1 katori)
or
Wheat and Oat Bran Roti(2 piece) Low Fat Paneer Bhurji(1 katori)
or
Wheat and Oat Bran Roti(2 piece) Boiled Egg White Curry(1.5 katori)

09:30 PM

Double Toned Milk(1 glass) Haldi(0.25 tsp)

NOTES

* The diet is planned as per the reference calorie of 1700 Cals.

* The pre and post workout options have also been considered for the workout session of 6:00 pm.
* The plan is been prepared keeping in mind to balance the nutrient intake as well as the metabolism.
* Update your log daily for better monitoring
* Drink 8-10 glasses of water daily at regular interval throughout the day.
* Avoid refined cereals, bakery items, canned, packaged and processed foods, fried and sweet items.
* Avoid fruit juices, soft drinks and alcohol. Avoid eating out a lot.
* Use maximum of 3 tsp of oil/ghee/butter in a day.
* Limit the starchy vegetables like potato and high sugar fruits like chikoo, custard apple, pineapple to 2-3 times a week
* Eat slowly, chew every bite properly.
* Remain active for at least 40 minutes daily for 5-6 days a week. Do not exercise on empty stomach or right after a meal.

QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml