MYAS-NIN Department of Sports Science,

ICMR- National Institute of Nutrition,

Hyderabad – 500 007, Telangana
INDIA
3-DAY CYCLIC DIET PROGRAMME

Name: Dr. Srikar Age: 25 years Height: 170 cm

Weight: 73.8 kg Percent Body fat (%): 37.4 %
Diet prescription:
Calorie: 1800 kcal
Carbohydrate: 225 gm
Protein: 90 gm
Fat: 60 gm

DIET PLAN
PORTION
DAY 1 TIME ITEM QUANTITY
SIZE
Methi seeds-soaked water 1 glass 250 ml
Early Morning Almonds 4 no. -
Walnuts 2 no. -
Pre-Training Banana 1 no. 100 gm

During Coconut Water

1 glass 250 ml
Training (If the training is beyond 1 hr)
Chia seeds 2 tsp 10 gm
Post Training Chia seeds lassi
yogurt 1 glass 250 gm
Poha ½ cup 50 gm
Strength Poha Onion - 25 gm
day
Breakfast 1 cup (200 gm) Peanuts 2 tsp. 10 gm
oil 2 tsp. 10 gm
Milk 1 glass 250 ml

Sprouts 1/2th cup 100 gm

Sprouts Chat
Onion 2 tsp. 10 gm
Mid-Morning 1 Cup (200gm)
Tomato 2 tsp. 10gm
Cucumber 4 tsp. 20 gm
Cooked Rice 3/4 th cup 150 gm
Lunch
Vegetable Curry 1 cup 200 gm
 Dal 1 cup 200 ml
Curd 1/2 th cup 100 gm
Vegetable Grilled Sandwich (Multigrain
1 no 120 gm
Evening Snack Bread)
Green Tea 1 cup 250 ml
Green Gram
1/4th cup 50 gm
Dhal
Green Gram Dhal
Dinner Vegetable Khichdi Rice - 25 gm
1 cup (200 gm) Onion - 25 gm
Oil 1tsp. 5 gm
Milk 1 cup 200 ml
Bed Time
Turmeric/Nutmeg 1 tsp. 5 gm

PORTION
DAY 2 TIME ITEM QUANTITY
SIZE
Cinnamon water 1 glass 250 ml
Early
Almonds 4 no. -
Morning
Walnuts 2 no. -
Pre-Training Apple 1 no. 100 gm

During Coconut Water

1 glass 250 ml
Training (If the training is beyond 1 hr)
Oats Smoothie Oats 3 tsp 15 gm
Post Training
1 glass (250 ml) Milk 1 glass 250 gm

Multigrain Idli 2 no. 200 gm

Endurance Peanuts 2 tbsp. 30 gm
Peanut Chutney
day
1 tbsp. (30 gm) Channa Dal 2 tsp. 10 gm

Breakfast Tomato 2 tsp. 10 gm

Sambar Onion 2 tsp. 10gm
1 cup (200 gm) Drumsticks 2 tsp. 10 gm
Bhindi 2 tsp. 10gm

Sprouts 1/4th cup 50 gm

Sweet Potato Chat
Onion 2 tsp. 10 gm
Mid-Morning 1/2cup(100gm)
Tomato 2 tsp. 10gm
Cucumber 4 tsp. 20 gm
 Cooked Rice 3/4 th cup 150 gm
Vegetable Curry 1 cup 200 gm

Lunch Dal 1 cup 200 ml

Curd 1/2 cup 100 gm
Salad 1/2 cup 100 gm
Oats Cheela 1 no 120 gm
Evening
Coriander Chutney 1 tsp. 5 gm
Snack
Green Tea 1 cup 250 ml
Cooked Rice 3/4 th cup 150 gm Cooked Rice
Soyabean Curry Vegetable
1 cup 200 gm
Dinner Curry
Dal 1 cup 200 ml Dal
Curd 1/2 cup 100 gm Curd
Milk 1 cup 200 ml
Bed Time
Turmeric/Nutmeg 1 tsp. 5 gm

DAY 3 TIME ITEM PORTION SIZE QUANTITY

Milk 1 cup 200 ml
Methi seeds-soaked water 1 glass 250 ml
Early Morning Almonds 4 no. -
Walnuts 2 no. -
Multigrain Dosa 1 100 gm
Breakfast Peanut Chutney 2 tsp. 10 gm
Sambar 1 cup 200 gm
Mid-Morning Apple 1 no. 150 gm
Cooked Rice 3/4 th cup 150 gm
Paneer 1/2cup 100 gm
Paneer Gravy Onion - 25 gm
1 cup (200 gm) Tomato 1 piece 40 gm
Lunch
Oil 2 tsp. 10 gm
Salad 1/2 cup 100gm
Curd 1/2 cup 100 gm
Milk 1 cup 200 ml
Evening Snack Boiled Chickpea Chat 1 cup 200 gm
Veg Biriyani 1 cup 200 gm
Dinner Mix Vegetable Raita 1 cup 200 gm
Salad 1/2 cup 100 gm
Milk 1 cup 200 ml
Bed Time
Nutmeg/ Turmeric 1 tsp. 5 gm
Note: 1 glass = 250 ml; 1 cup = 200 grams; 1 Tablespoon = 15 grams; 1 Tsp = 5grams. Quantity is
specified as gram, gm or millilitre, ml or Number, No.
Fluid intake:
▪ Drink at least 3-4 liters of water per day.
▪ During training drink small amount (approx. 100ml) of water in every 10-15 minutes.
▪ SPORTS DRINK: 6-8% of glucose solution with addition of small amount of salt (1.5 grams) and
lemon can be consumed if sports drinks are not available. 6-8% solution can be prepared with 30-60g
of glucose in 500 ml of water.
▪ Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling
▪ Using low-fat or non-fat dairy products

CARBOHYDRATE RICH MEALS:

• Porridge with milk with honey/ Jaggery and a banana
• Yoghurt with fruit salad
• Sandwich with meat/chicken/cheese or nut butter
• Curd rice and a piece of fruit
• Toast or English muffin with peanut butter

Avoid foods (Restrict to once a week any one item):

▪ Outside foods
▪ Fast foods
▪ Oily foods or fried foods like pakoda/samosa/burger/chips/namkeen/Maggie/chat etc.
▪ Carbonated drink.