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    Rishab 9

    Uploaded by

    Rishab Wahal
    The document provides a 7 day meal plan with details of the diet, timings and spices/herbs for each meal. The plan includes 3 meals and snacks per day along with notes on things to remember like maintaining a 14 glass water intake, using specific sweeteners and not frying foods. Rituals like maintaining a journal are also outlined.

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

    Rishab 9

    Uploaded by

    Rishab Wahal
    7 views9 pages
    The document provides a 7 day meal plan with details of the diet, timings and spices/herbs for each meal. The plan includes 3 meals and snacks per day along with notes on things to remember like maintaining a 14 glass water intake, using specific sweeteners and not frying foods. Rituals like maintaining a journal are also outlined.

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    rishab 9

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    The document provides a 7 day meal plan with details of the diet, timings and spices/herbs for each meal. The plan includes 3 meals and snacks per day along with notes on things to remember like maintaining a 14 glass water intake, using specific sweeteners and not frying foods. Rituals like maintaining a journal are also outlined.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    7 views9 pages

    Rishab 9

    Uploaded by

    Rishab Wahal
    The document provides a 7 day meal plan with details of the diet, timings and spices/herbs for each meal. The plan includes 3 meals and snacks per day along with notes on things to remember like maintaining a 14 glass water intake, using specific sweeteners and not frying foods. Rituals like maintaining a journal are also outlined.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 9

    Day 1 Rishab Wahal

    Meal Diet Spices and Herbs


    Timings

    Early 1 tsp ghee


    Morning
    ½ tsp curry leaves
    1 glass green juice

    Breakfast 1 bowl sprout vegetable bowl 40 gm sprout 40 NA


    gm.onion tomato can add salt lemon as per taste
    Midday 1 apple + 1 tsp pumpkin seeds NA

    Lunch 1 plate salad ( half cucumber+ half tomato) + 2 1 tsp trihpla


    namak ajwin paratha with 1 bowl tomato bhaji
    use 40 gm flour 70 gm tomato

    Evening 1 cup tea/milk/coffee/black coffee/buttermilk NA

    ( sweeten with stevia or erithrytol)

    to make buttermilk use 2 tsp curd and dilute in water.

    OR 2 MARIE GOLD BISCUIT IF HUNGRY

    Dinner 2 tbsp apple cider vinegar with the mother in a ½ tsp cumin
    glass of water

    2 pcs pav with bowl bhaji use 200 gm veggies avoid


    peas potato

    Or

    1 platform scrambled egg use 3 egg white with 1bread


    toast

    Post-Dinner Isabgol

    Day 2
    Meal Diet Spices and Herbs
    Timings

    Early 1 tsp ghee


    Morning
    ½ tsp curry leaves
    1 glass green juice

    Breakfast 2 plain ragi dosa with chutney use 40 gm ragi NA


    avoid coconut chutney

    Midday 1 bowl cucumber NA

    Lunch 2 jowar chapatti (40gms) with 1 bowl 1 tsp triphla


    cabbage sabji 170 gm cabbage + 1 bowl dal
    12 gm moong dal

    Evening 1 cup tea/milk/coffee/black NA


    coffee/buttermilk
    (sweeten with stevia or erithrytol)
    to make buttermilk use 2 tsp curd and
    dilute in water
    OR 2 MARIE GOLD BISCUIT IF
    HUNGRY
    dinner 2 tbsp apple cider vinegar with the ½ tsp cumin
    mother in a glass of water

    2 namak ajwain paratha (use 40 gms flour


    and 8 gms ghee) with mint chutney
    Or
    4 pcs grill chicken use 90 boneless chicken
    with veggies use 100 gm veggies

    Post-Dinner Isabgol

    Day 3
    Meal Diet Spices and Herbs
    Timings

    Early 1 tsp ghee


    Morning
    ½ tsp curry leaves
    1 glass green juice

    Breakfast 1 bowl fruit chart l ( Avoid banana, grapes and NA


    pomogrante) + 1 tsp pumkin seeds
    Or
    2 egg on toast use 2 egg white 2 bread

    Midday 1 peach + 1 tsp pumpkin seeds NA

    Lunch 2 chapati with 1 bowl French beans and 1 bowl dal 1 tsp triphla
    use 40 gm flour 80 gm beans 1 plate salad ½
    cucumber +1/2 tomato

    Evening 1 cup tea/milk/coffee/black coffee/buttermilk NA


    (sweeten with stevia or erithrytol)
    to make buttermilk use 2 tsp curd and dilute in
    water
    OR 2 MARIE GOLD BISCUIT IF HUNGRY
    dinner ½ tsp cumin
    2 tbsp apple cider vinegar with the mother in
    a glass of water

    3 pcs grill paneer 55 gm +


    1 grilled cheese sandwich ( 2 breads+ half cheese
    slice+ 35 gms chopped tomato and cucumber) + 4
    pcs pista if hungry.

    Post-Dinner Isabgol

    Day 4
    Meal Diet Spices and Herbs
    Timings
    Early 1 tsp ghee
    Morning
    ½ tsp curry leaves
    1 glass green juice

    Breakfast 1 bowl overnight chia pudding 4 blueberries 70 ml milk 2 NA


    tbsp chia seeds keep chia seed overnight soak in milk in
    morning add berries 2 almonds on top enjoy

    Midday 1 cucumber + 1 cup green tea NA

    Lunch 1 bowl sambhar with 1 dosa use 30 gm rice 12 gm dal + 1 1 tsp trihpla
    plate salad ½ cucumber +1/2 tomato
    Or
    1 bowl chicken rice use 30 gm rice 90 gm boneless chicken
    use 40 onion tomato +1 plate salad ½ cucumber +1/2 tomato

    Evening 1 cup tea/milk/coffee/black coffee/buttermilk NA


    ( sweeten with stevia or erithrytol)
    to make buttermilk use 2 tsp curd and dilute in water
    OR 2 MARIE GOLD BISCUIT IF HUNGRY
    Dinner ½ tsp cumin
    2 tbsp apple cider vinegar with the mother in a glass
    of water

    1 bowl vegetable noodles use 45 gm wheat noodles 100


    gm veggies

    Post- Isabgol
    Dinner

    Day 5
    Meal Diet Spices and Herbs
    Timings

    Early 1 tsp ghee ½ tsp curry leaves


    Morning
    1 glass green juice

    Breakfast 1 bowl vegetable poha use 40 gm poha avoid NA


    peanuts potato use 30 gm onion

    Midday 1 small apple 1 tsp pumpkin seeds NA

    Lunch 1 bowl rajma with 2 roti use 40 gm flour 70 1 tsp triphla


    gm rajma 60 gm veggies + 1 plate salad ½
    cucumber +1/2 tomato

    Evening 1 cup tea/milk/coffee/black NA


    coffee/buttermilk
    ( sweeten with stevia or erithrytol)
    to make buttermilk use 2 tsp curd and
    dilute in water
    OR 2 MARIE GOLD BISCUIT IF
    HUNGRY
    Dinner 2 tbsp apple cider vinegar with the mother ½ tsp cumin
    in a glass of water

    2 moong dal chilla use 30 gm moong dal can


    stuff with little paneer and have it with
    homemade chutney
    Or
    1 plate scrambled egg use 3 egg white

    Post-Dinner Isabgol

    Day 6
    Diet Spices and Herbs
    MealTimings

    Early 1 tsp ghee


    Morning
    ½ tsp curry leaves
    1 glass green juice
    Breakfast 2 besan Chilla (30 gms besan) with Mint NA
    chutney+ 1 cup ginger tea

    Midday 1 apple/peach NA

    Lunch 2 pcs aloo paratha (40 gms flour and 8gms 1 tsp triphla
    ghee) +10 gma moong dal +1 plate salad
    ½ cucumber +1/2 tomato
    Or
    1 bowl fish curry with 2 roti use 40 gm
    flour 4 medium size fish to make curry

    Evening 1 cup tea/milk/coffee/black NA


    coffee/buttermilk
    ( sweeten with stevia or erithrytol)
    to make buttermilk use 2 tsp curd and
    dilute in water
    OR 2 MARIE GOLD BISCUIT IF
    HUNGRY
    Dinner 2 tbsp apple cider vinegar with the ½ tsp cumin
    mother in a glass of water

    1 bowl red sauce pasta use 40 gm pasta 70 gm


    tomato 100 gm veggies

    Post-Dinner Isabgol

    Day 7
    Meal Timings Diet Spices and Herbs

    Early 1 tsp ghee


    Morning
    ½ tsp curry leaves
    1 glass green juice
    Breakfast 2 peanut butter toast use 2 bread toast NA

    Midday 1 small bowl makhana + 1 tsp pumpkin NA


    seeds
    Lunch 1 plate salad ( half cucumber+ half 1 tsp trihpla
    tomato) 2 jowar Chapatti (40gm) + 1
    bowl pumpkin curry

    Evening 1 cup tea/milk/black coffee/buttermilk NA


    ( sweeten with stevia or erithrytol)
    to make buttermilk use 2 tsp curd and
    dilute in water
    OR 2 MARIE GOLD BISCUIT IF
    HUNGRY
    Dinner 2 tbsp apple cider vinegar with the mother ½ tsp cumin
    in a glass of water

    1 bowl sweet potato chaat + 1 bowl clear


    veg soup 100 gm veggies
    Post-Dinner Isabgol
    POINTS TO REMEMBER

    ● Water intake : 14 Glasses

    ● Use ghee or butter to cook

    ● No sugar-free, diet soda’s or sugar substitutes

    ● Use stevia or erithrytol to sweeten tea or coffee

    ● Do not fry the tikki’s

    ● Do not Use coconut Chutney

    ● Do not use excess of butter for cooking

    ● Remember Paneer is not a vegetable

    ● RITUAL TO FOLLOW

    ⮚ Maintain an emotional eating Journal.

    ⮚ Take a Diary and make a note of how you feel by the end of the
    day.
    ⮚ Mention the emotions you had while following the diet.

    ⮚ Keep a track of your cheat meals and don’t forget to inform us


    about them, remember we are here to fix up all your unplanned
    meals.
    ⮚ If you are feeling guilty while eating something, remember your
    going to feel worse after finishing it, either eat guilt free or don’t
    indulge in it at all.
    ⮚ If you’re not happy about eating something it will never benefit
    your body by any means.
    ⮚ People indulge in high calorie food with love for it and don’t gain
    any weight while some go on guilt trip and gain so quickly.

    SUPPLIMENTS
     CALCIUM 400mg post dinner
     B 12 post lunch
     Magnesium 400mg post dinner

    IMPORATNT

    Vitamin d3 -pre breakfast 1000-2000IU

    Brand -uprise d3

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