Name: Mahan

Age: 32
BMI: 22.5
Weight: 72.9
Diet Preference: Non-Vegetarian
Nutritionist Name: [email protected]

07:00 AM

Lukewarm Methi Water(1.0 glass) Soaked Almond(5.0 almond) Soaked Walnut(2.0 piece (half of
one))
or
Soaked Almond(5.0 almond) Soaked Walnut(2.0 piece (half of one)) Lemon Jeera Lukewarm
Water(1.0 glass)

09:30 AM

Plain Dosa(2.0 small) Boiled Egg White(1.0 egg white) Vegetable Sambar(1.0 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Vegetable Poha(1.0 bowl)
or
Mint Raita(1.0 cup) Onion Tomato Thalipeeth(1.0 thalipeeth)
or
Homemade Idli(3.0 idli(regular)) Vegetable Sambar(1.0 katori)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Moong Dal Vegetable Cheela(2.0
cheela)
or
Oats Porridge(1.0 bowl) Mixed Nuts(10.0 grams)
or
Egg White Omelette(2.0 egg white per omelette) Brown Bread Vegetable Sandwich(1.0 sandwich)

11:00 AM

Apple(1.0 small (2-3/4" dia))

or
Mixed Fruits(1.0 bowl)
or
Papaya(2.0 cup 1" pieces)
or
Pomegranate(0.5 cup)

01:30 PM

Jowar Bhakri(2.0 roti/bhakri) Moong Dal with Vegetables(1.0 katori) Cucumber Tomato Raita(1.0
cup)
or
Roti(2.0 roti/chapati) Dal(1.0 katori) Cucumber Tomato Salad(1.0 katori) Cauliflower Sabji(1.0
katori)
or
Roti(2.0 roti/chapati) Chicken Tomato Curry(1.0 katori) Tomato Cucumber Salad(1.0 katori)
or
Roti(2.0 roti/chapati) Green Moong Curry(1.0 katori) Veg Salad(1.0 katori)
or
Tomato Cucumber Salad(1.0 katori) Jowar Bhakri(2.0 roti/bhakri) Dal Palak(1.5 katori)
or
Varan Bhat(2.0 chinese bowl(small)) Vegan Raita(1.0 katori)
or
Roti(2.0 roti/chapati) Egg Bhurji(1.5 katori) Cucumber Carrot Beetroot Salad(0.5 katori)

02:00 PM

Homemade Buttermilk(1.0 glass)

04:00 PM

Green Tea(1.0 tea cup)

04:30 PM

Roasted Pumpkin Seeds(5.0 grams) Murmura Bhel(1.0 katori)

or
Makhana(1.0 cup) Flax Seeds Roasted(5.0 grams)
or
Roasted Channa(2.5 tablespoon) Roasted Sesame Seeds(5.0 grams)
or
Khakra(3.0 mini khakhra) Roasted Watermelon Seeds(5.0 grams)

08:00 PM

Multigrain Chapati without Oil(2.0 roti/chapati) Paneer Capsicum Curry(1.0 katori) Sprouts
Cucumber Salad(1.0 katori)
or
Mixed Vegetable Sabzi(1.0 katori) Multigrain Chapati without Oil(2.0 roti/chapati) Egg White Bhurji
with Onion(1.0 bowl)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(0.5 cup (8 fl oz)) Tomato Cucumber Salad(1.0
katori) Vegetable Dalia Khichdi(1.0 cup)
or
Yogurt, plain, low fat, 12 grams protein per 8 ounce(1.0 katori) Mixed Vegetable Bhaji(1.0 katori)
Whole Wheat Pav(2.0 piece)
or
Roti(2.0 roti/chapati) Onion Tomato Raita(1.0 katori) Matki Curry(1.0 katori)
or
Roti(2.0 roti/chapati) Palak Paneer(1.0 katori) Cucumber Salad(1.5 katori)
or
Masala Bhaat(1.0 cup) Kachumber Salad(1.0 katori) Non Fat Curd(1.0 katori)

10:00 PM

Chia Seeds Soaked(1.0 teaspoon) Low Fat Milk with Turmeric and Black Pepper(1.0 glass)
 NOTES

Follow the diet plan accordingly.. A High Protein, Complex Carbohydrate, Moderate Fat, High Fiber Diet is
prescribed for you.
1. Don't skip the Detox Water in early Morning. It will increase your metabolism level for proper digestion o
f foods.
2. Every meal is a proper combination of carbohydrate, protein , fat and fiber. So make sure you are having
all meals without Skipping anything.
3. Try to avoid Sugar/Butter in your meal because they are the calorie provider in our diet.
4. Maintain at least 2 hours gap between each meal and at least 4 hours gap between Lunch and evening
snacks.
5. Avoid Mariegold/ Creamcrakar/Bakery biscuits as these are made up of Refined Flour/Maida.
6. Try to improve the water intake to 3-3.5 Lit/day.
7. Try to have 4-5 glasses of Lukewarm water to burn extra calorie as well as to reduce Cholesterol level.
8. Maintain the amount of each foods written in Diet Chart.
9. If you are having extra cup of tea in spite of the morning time make sure you are having black tea/coffe
e without sugar /milk.
10. Don't take any meal with tea because that will poor your Iron absorption level.
11. Drink chamomile tea or hibiscus tea when feeling too stressed as it will help to calm you down
12. Include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, b
eans, and dals.
13. Foods to avoid are simple carbohydrates, which are processed, such as sugar, pasta, white bread, flou
r, and cookies, pastries, namkeens. High glycemic index foods should be restricted, meaning these foods
raise sugar level very quickly, These include white rice, potato, corn, pasta, white bread, cornflakes or brea
kfast cereals other than oats, soft drinks , juices, banana, mango, maida sweets, namkeens etc.
14.Starchy or root vegetables like potato, sweet potato, suran etc should be eaten in moderation along wit
h other fibre rich veggies, once or twice a week only
15. Follow a sleeping pattern of 6-8 Hours.
16. You can use 1 teaspoon of Ghee/day in your food for good assimilation of Vitamin A and Vitamin D.
17. Use soybean oil/ Rice Bran Oil and Mustard oil in your cooking in 1:1 Ratio.
18. Your salt intake should be 5-6 g/ day.
19. Meditate as it helps relieve stress
20. Be happy and stay positive, it will make you feel better and help you achieve your goals

QUANTITY HELP

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

Commonly asked questions

Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.

How often will my diet plan be changed?

Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.

Why does my plan seem monotonous?

It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.

What can I do if my plan doesn't consider my preferences?

Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.

Why do I not see results despite following the plan?

Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.

What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.