Day 3
Day 3
Energy=1585 kcal
Carbohydate=201g
Protein= 65g
Fat=52g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Tulsi water | Tulsi leaves | 4–5 leaves |
| 4 soaked walnuts | Walnuts (halves) | 4 halves (2 whole) | |
| Breakfast 8:30 AM | Vegetable Kangni Cheela | Kangni | 2 big spoons (30g dry) |
| Mixed vegetables (peas, carrot, capsicum, onion) | 1 katori (100g) | ||
| Cooking Oil | 2 small spoon (5g) | ||
| Sprouts Raita | Curd | 1 katori (125ml) | |
| Green gram, whole | A handful (30g) | ||
| Mid-Morning 11:00 AM | Apple (small) | Apple (chopped) | 1 katori (100g) |
| Lunch 1:30 PM | Whole Wheat Roti | Whole Wheat flour | 2 chapatis (40g) |
| Fish Curry | Fish | 2 pieces (40g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot, onion) | 1 small plate (75g) | |
| Evening Snack 5:00 PM | Khakhra | Whole wheat khakhra | 2 small (40g) |
| Black tea (no sugar) | Tea leaves + water | 1 cup (150 ml) | |
| Dinner 8:00 PM | Whole Wheat Roti | Whole wheat flour | 2 chapatis (40g) |
| Lauki palak chana dal | Chana dal (raw) | 2 big spoons (30g) | |
| Palak | 1 katori (100g) | ||
| Lauki | 1¼ katori (125g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Vegetable Raita | Curd | 1 katori (125ml) | |
| Mixed salad vegetables (cucumber, tomato, onion) | 1 small plate (75g) | ||
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned Milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |