Day 1
Day 1
Energy=1585 kcal
Carbohydate=199g
Protein= 67g
Fat=52g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Methi water | Methi seeds (raw) | 1 small spoon (5g) |
| Soaked almonds | Almonds | 5 pieces (10g) | |
| Breakfast 8:30 AM | Vegetable Dalia | Dalia (raw) | 2 big spoons (30g) |
| Mixed vegetables (carrot, beans, peas, tomato) | 1 katori (100g) | ||
| Fenugreek leaves (methi) | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Milk | Toned milk | 1/2 glass (125ml) | |
| Mid-Morning 11:00 AM | Apple | Apple (medium) | 1 piece (100g) |
| Roasted Chana (unsalted) | Chickpea | 1 handful (30g) | |
| Lunch 1:30 PM | Bajra roti | Bajra flour | 2 rotis (40g flour) |
| Dahi Chicken curry | Chicken | 2 pieces (40g) | |
| Vegetables (onion, tomato) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Coriander leaves (dhania) | 2 small spoon (10g) | ||
| Salad | Cucumber | 1/2 small plate (50g) | |
| Evening Snack 5:00 PM | Guava | Guava (medium) | 1 piece (100g) |
| Sprouts Chat | Chickpea (raw) | 1 handful (30g) | |
| Moong dal (raw) | 1 handful (30g) | ||
| Onion+Tomato | 1/2 katori (50g) | ||
| Green tea/ Black Tea (unsweetened) | Green tea bag | 1 cup (no sugar) | |
| Dinner 8:00 PM | Veg oats khichdi | Oats (raw) | 2 big spoons (30g) |
| Moong dal (raw) | 1 big spoon (15g) | ||
| Spinach | 1 katori (100g) | ||
| Mixed vegetables (onion, carrot, spinach) | ¾ katori (75g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Lauki Raita | Curd | 1 katori (125ml) | |
| Lauki | 1/2 katori (50g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 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) |