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    Maintenance Programme

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    ekta_rathod
    This document outlines a maintenance program that includes options for breakfast, lunch, afternoon, evening, and dinner. It provides over 15 options for each meal with an emphasis on healthy choices like fruits, vegetables, whole grains, proteins and limiting sugar, salt, oil and fried foods. The whole day section encourages daily exercise, staying hydrated with water and milk, and limiting carbohydrates and sugar.

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    Attribution Non-Commercial (BY-NC)
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    Maintenance Programme

    Uploaded by

    ekta_rathod
    112 views3 pages
    This document outlines a maintenance program that includes options for breakfast, lunch, afternoon, evening, and dinner. It provides over 15 options for each meal with an emphasis on healthy choices like fruits, vegetables, whole grains, proteins and limiting sugar, salt, oil and fried foods. The whole day section encourages daily exercise, staying hydrated with water and milk, and limiting carbohydrates and sugar.

    Original Title

    MAINTENANCE PROGRAMME

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    © Attribution Non-Commercial (BY-NC)

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    This document outlines a maintenance program that includes options for breakfast, lunch, afternoon, evening, and dinner. It provides over 15 options for each meal with an emphasis on healthy choices like fruits, vegetables, whole grains, proteins and limiting sugar, salt, oil and fried foods. The whole day section encourages daily exercise, staying hydrated with water and milk, and limiting carbohydrates and sugar.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    112 views3 pages

    Maintenance Programme

    Uploaded by

    ekta_rathod
    This document outlines a maintenance program that includes options for breakfast, lunch, afternoon, evening, and dinner. It provides over 15 options for each meal with an emphasis on healthy choices like fruits, vegetables, whole grains, proteins and limiting sugar, salt, oil and fried foods. The whole day section encourages daily exercise, staying hydrated with water and milk, and limiting carbohydrates and sugar.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    MAINTENANCE PROGRAMME

    ----------------------------------------------------------------------------------------------------------------------------------------------------------------
     BREAKFAST OPTIONS (ANY ONE) – 7.00 am

    Take a Glass of Fruit Juice (No Sugar) with any of the Following:
    1. Corn flex with Milk (1 Bowl)
    2. 2- Idli & 1 Bowl of Sambhar
    3. 1- Bowl Daliya
    4. 1- Bowl Upma
    5. 1- Bowl Rice Flex (Pohe)
    6. 5- Pieces of Steamed Kothambir Wadi
    7. 2- Bowl Moong Salad
    8. Bread Toast with Boiled Egg/ Bread Omelet
    9. 1- Oil Free Paratha + Curd
    10. 1- Bowl of Oats with Milk
    11. 1- Oil Free Dosa
    12. 1- Vegetable Sandwich

     LUNCH (ANY ONE) – 11.30 TO 12.00 pm

    1. 1 & ½- Roti + 2 Bowl Vegetables + 1 Bowl Raita + 1 Bowl Dal


    2. 1 Bhakri + 1 Bowl Pithale + 2 Bowl Leafy Vegetable + 1 Bowl raita
    3. 1 Bowl Rice + 1 Bowl Dal + 1 & ½ Bowl Vegetable
    4. 1 & ½ Bowl Moong Khichdi + 1 Bowl Kadhi + 2 Bowl Vegetable + 2 Roasted Papad
    5. 1 Thalipith + ½ Bowl Curd + Lemon Pickle + 1 Plate Salad
    6. 1 Stuffed Paratha + 2 Bowl Vegetable Raita + ½ Bowl Chole
    7. 1 Uttapam/ 1 Oil Free Masala Dosa/ 1 Plate Idli
    8. 1 & ½ Bowl Fish Curry (No Coconut) + 1 Bowl Rice & 1 Roti + 1 & ½ Bowl Veg. Raita + 1 Bowl Leafy
    Vegetable
    9. 1 Bowl Chicken Curry + 1 Bowl Rice + 1 & ½ Bowl Vegetable Raita + 1 Bowl Leafy Vegetable
    10. Steam Wantains (4 Pieces)/ 4 Steam Spring Rolls + 1 Bowl Wantain Clear Soup + Bowl Fried Rice + 1
    Bowl Vegetable Noodles + 1 Bowl Chinese Salad
    11. Diet Sandwich Subway + Diet Pepsi
    12. 3 Wheat Pav + 1 Plate Bhajee (No Butter)
    13. 1 Tandoori Roti + 1 Bowl Dal Tadka + 1 Plate Salad + 1 Roasted Papad + 1 Bowl Veg. Gravey (Less Oil)
    14. Full Grilled Fish with 1 Bowl Boiled Vegetable + 1 Bowl Salad
    15. Grilled Chicken 250 Grams + 1 Bowl Boiled Vegetables + 1 Bowl Salad

    Note : No Burger, Pizza, Sizzlers, Mutton, Prawns & Deep Fried


    MAINTENANCE PROGRAMME
    ----------------------------------------------------------------------------------------------------------------------------------------------------------------

     AFTERNOON (ANY ONE) – 5.00 pm

    1. Tea
    2. 2 Digestive Marie Biscuits/ 2 Khakra + Tea

     EVENING (ANY ONE)

    1. 1 Bowl Chana Kurmaura Bhel


    2. 1 Glass Butter Milk
    3. 2 Small Diet Khakra
    4. 4 Steam Rolls/ 4 Khandvi/ 4 Oil Free Vegetable Cutlets/ 4 Dhokla/ 4 Patra

     DINNER (ANY ONE)

    1. 2 OR 3 Fruits (Avoid Mango, Chickoo, Grapes, Jack Fruit, Banana, Sitaphal)


    2. For Diabetes – Soup & Salad (Ample)

     WHOLE DAY

    1. 1 Liter Lemon water (1/4 Lime, No Salt) & 2 Liter Simple Water
    2. Any Two: 1 Glass Butter Milk, 1 Glass Coconut Water, 1 Glass Cold Coffee, 2 Mousambi, 2 Orange, 2
    Khajoor, 2 Badam, 2 Walnuts OR
    3. 2 & ½ Cup Cow Milk in the Form of Cold Coffee, Milk Shake, Tea or Coffee
    4. Sugar Free- 1 Sachet or 5 Equal Tabs Per Day
    5. 2 Tea Spoon Olive Oil/ Ricellai
    6. 1 Inch Jaggery & All Masala Allowed
    7. No sugar, No Cheese, No Butter, No Mayonnaise, No Ghee, No Coconut Drinks, No Red Meat &
    No Smoking
    8. Exercise Daily- 45 minutes’ walk covering 4- 5 Km per Day
    Stretching, Pranayam can be done
    Light weight Training can be done
    9. Please take less of Carbohydrates, more of Proteins & Fiber Diet
    10. Breakfast, Lunch & Dinner Options can be interchanged
    FRIDAY MAINTENANCE PROGRAMME
    ----------------------------------------------------------------------------------------------------------------------------------------------------------------

     (7.00 TO 8.00 AM)

    1. Drink 2 Glass of warm water with Lemon juice


    2. 1 Cup Black Tea/ Green Tea/ Tetley
    3. 1 Cup Regular Tea / Coffee ( No Sugar)
    4. Followed by: 1 Glass of Dudhi Juice or Palak Juice or Amla Juice

     BREAKFAST

    1. Oats / Corn / Wheat Flex with one glass milk / 2 Egg Whites / 1 Bowl Upma

     LUNCH

    1. 1 Jowar / Bajara / Nachni Roti + 1 Bowl Leafy vegetable + 1 Bowl Dal & Salad

     EVENING

    1. 1 Glass Butter Milk / 1 Mousambi

     DINNER ( ANY ONE )

    1. 1 Bowl Moong Salad / 1 Bowl Rajama Salad


    2. 1 Bowl Dal Palak / 1 Soup with 2 Soup Sticks
    3. 2 Egg White Omelets with Vegetable
    4. 1 Bowl Boiled Vegetables

     WHOLE DAY

    11. 1 Liter Lemon water (1/4 Lime, No Salt) & 2 Liter Simple Water
    12. Any Two: 1 Glass Butter Milk, 1 Glass Coconut Water, 1 Glass Cold Coffee, 2 Mousambi, 2 Orange, 2
    Khajoor, 2 Badam, 2 Walnuts OR
    13. 2 & ½ Cup Cow Milk in the Form of Cold Coffee, Milk Shake, Tea or Coffee
    14. Sugar Free- 1 Sachet or 5 Equal Tabs Per Day
    15. 2 Tea Spoon Olive Oil/ Ricellai
    16. Exercise Daily- 90 minutes’ walk
    Stretching, Pranayam can be done
    Light weight Training can be done
    17. Lunch & Dinner Options can be interchanged

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