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    7 Day Diet Veg MRP

    Uploaded by

    Harrini
    This document provides a 7-day meal plan and additional dietary guidelines. The meal plan consists of breakfast, mid-morning snacks, lunch, afternoon snacks, and dinner items for each day of the week. The guidelines recommend drinking plenty of water, limiting sugars and fried foods, eating whole grains and vegetables, and avoiding skipping meals. Modifications suggested include customizing the plan based on availability and lifestyle, having an occasional "cheat" meal or item, chewing food well, and incorporating exercise and meditation for best results.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    7 Day Diet Veg MRP

    Uploaded by

    Harrini
    19 views5 pages
    This document provides a 7-day meal plan and additional dietary guidelines. The meal plan consists of breakfast, mid-morning snacks, lunch, afternoon snacks, and dinner items for each day of the week. The guidelines recommend drinking plenty of water, limiting sugars and fried foods, eating whole grains and vegetables, and avoiding skipping meals. Modifications suggested include customizing the plan based on availability and lifestyle, having an occasional "cheat" meal or item, chewing food well, and incorporating exercise and meditation for best results.

    Original Title

    7 day diet veg MRP (2)

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    This document provides a 7-day meal plan and additional dietary guidelines. The meal plan consists of breakfast, mid-morning snacks, lunch, afternoon snacks, and dinner items for each day of the week. The guidelines recommend drinking plenty of water, limiting sugars and fried foods, eating whole grains and vegetables, and avoiding skipping meals. Modifications suggested include customizing the plan based on availability and lifestyle, having an occasional "cheat" meal or item, chewing food well, and incorporating exercise and meditation for best results.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views5 pages

    7 Day Diet Veg MRP

    Uploaded by

    Harrini
    This document provides a 7-day meal plan and additional dietary guidelines. The meal plan consists of breakfast, mid-morning snacks, lunch, afternoon snacks, and dinner items for each day of the week. The guidelines recommend drinking plenty of water, limiting sugars and fried foods, eating whole grains and vegetables, and avoiding skipping meals. Modifications suggested include customizing the plan based on availability and lifestyle, having an occasional "cheat" meal or item, chewing food well, and incorporating exercise and meditation for best results.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 5

    Meal Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    Overnight
    Overnight Warm Cinnamon
    soaked and Warm Warm Cumin
    Warm Cumin soaked, Overnight soaked water with mint
    5:00am water
    peeled omam
    Raisins- 6
    Water with mint
    Pista- 5 numbers leaves, lime juice
    almonds- 5 water leaves
    num and honey
    num

    6:00 Coffee- 100 ml

    Thick millet conjee with chopped Vegetables- 1cup/ Sprouts-1 cup with carrot+raw mango+tomato+lime juice – 1 tsp/
    `8.00am Fruit bowl/

    Cucumber Carrot+Tomat
    salad+Karupp o salad+ BeetrootSa
    Mix vegetable Karuppu kavuni
    u kavuni rice- Millet rice – lad – 1 cup Maappilai samba Bisibelabath- 1.1/4
    rice-1 cup rice- 1
    10:30- 1 cup with 1cup + Quinoa rice- 1 cup with cup/ Veg rice1.1/4
    with carrot cup+greens+V
    11:00 sambar+Veg dhal/sambar with more Dhal+Vegetables cup with more raita
    raita+Buttermi egetables+Butt
    etables-2 vegetables- vegetables +Buttermilk +Buttermilk
    lk ermilk
    cups+Butterm 2cups+Butter +Buttermilk
    ilk milk

    Puffed
    Sprouts with
    Any Boiled rice+raw
    2:00- grated Soaked & peeled
    Mixed fruits whole gram- mango+car Mixed fruits Mixed fruits
    3:00 pm carrot+Pepper+ nuts
    1/2 cup rot+onion+
    Lime juice 1 tsp
    capsicum

    Ragi Wheat onion Corn


    Millet idli- Millet Idli-2 Millet dosa-2 nos
    Cooking oil – 4 Tsp/day;

    Important points to be considered:


    1. Drink 3-4 litres of water/day
    2. Strictly no carbonated or bottled juices
    3. Avoid fried foods and spices on regular basis
    4. Replace plam sugar or honey for sugar
    5. Avoid Banana, Mango, Dates (More quantity), Jackfruit, Chikku, Grapes (more quantity), Pineapple.
    6. Combine Gingelly oil, Groundnut oil, Sunflower oil, Corn oil and Rice bran oil for cooking
    7. Aviod ready to eat, Chips, Preserved foods, Junk foods, Bakery products
    8. Avoid, Butter, Vanaspathi and Margarine
    9. Avoid long gaps between meal timings and should not skip any main meal
    10. Should not delay the dinner timings after 8 pm
    11. Any Packed food you are going to have, look into the ingredients list for sugars, refined sugars,
    malt, glucose, processed sugar, trans fat, margarine, refined flours, Maida, sugar syrup. if you find
    above items consume it rarely or avoid
    12. Try to reduce the usage of dairy products
    13. Try to use more steamed foods instead of stir fry and deep fry preparations
    14. Don’t drink fruit, eat it to get its fiber
    15. Take more vegetable salads if you are not eating at home. Do modifications like using carrot,
    cucumber, raw mango, beetroot salad.
    16. Take boiled whole grams with salt and lime juice sprinkled.

    Practical modifications in the chart

    1. This diet chart is a guidance and you can interchange the items or repeat the food item according to your
    lifestyle and local available fruits and vegetables
    2. Single diet pattern cannot be followed for a longer duration. just adopt do’s and dont’s
    3. You can have cheat day but control it with a cheat meal or with one item for a meal (ex: eating ven pongal
    in the morning, potato fry for lunch and pizza for dinner). that too monthly once.
    4. Chew and eat your each meal
    5. Don’t develop an aversion to dieting or eating more.
    6. Do meditation along with physical exercises for better results
    7. Apart from your eating pattern lifestyle, sleeping pattern, physical demands(pregnancy)and
    heredity plays a major role in your weight.
    8. Any crash diet pattern will immediately reduce your weight but once you switch on to normal diet you will
    regain your lost weight.
    9. Control on our diet pattern should be throughout our life.

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