Diet Plan
Time
|
Day
1
|
Day
2
|
Day
3
|
Meal
1
7.00
am
|
1
Glass hot water + ¼ lemon + a pinch of cinnamon powder
|
1
Glass hot water + ¼ lemon + a pinch of
cinnamon powder
|
1
Glass hot water + ¼ lemon + a pinch of cinnamon powder
|
Meal
2
9.00am
|
Tulsi
Juice /Coriander Juice(unstrained)
1
fistful Tulsi leaves/Coriander Leaves, ½ fistful mint leaves, ½ inch ginger
|
4
Almonds, 2 walnuts & 5-6 black resins
+
Green
juice
(Cucumber+ Celery+ Carrot+ ginger+ lemon+ mint)
|
4
Almonds, 2 walnuts & 5-6 black resins
+
ABC
Juice
Apple +
Beetroot + Carrot + Ginger + Lemon
|
Meal
3
12.00
|
2
Glasses of Buttermilk (add mint)
|
1
cup Green Tea
+
1
fruit
|
1
fruit + 200 ml Milk(low fat)
|
Meal
4
2.00
pm
|
Booster juice
Spinach (2-3
leaves)+ Cucumber (1/4th ) + Amla + Celery + tomato(1/2) + Ginger
+ Lemon
|
1
bowl Dal/ sprouts + 1 bowl curd
|
1
bowl salad + bowl Beans/curd/D
al
|
Meal
5
4.00pm
|
1
cup Green Tea /Cucumber Buttermilk
|
1
cup Green Tea /Cucumber Buttermilk
|
1
cup Green Tea /Cucumber Buttermilk
|
Meal
6
6.00pm
|
Moong
pani/Dal pani – 1 glass
|
Handful
of roasted chana
|
Paneer
bhurji – 1 bowl
|
Meal
7
8.00pm
|
Mix
veg Moong Dal soup
|
Mushroom
Stir fry
+
Grilled
paneer
|
1
bowl salad + 2 Besan /Moong chilla
|
Meal
8
10.00pm
|
Moong
pani/Dal pani – 1 glass
|
Moong
pani/Dal pani – 1 glass
|
Moong
pani/Dal pani – 1 glass
|
Pre
and post work out
|
|||
Before
w/o
|
1
cup Black coffee
|
1
cup Black coffee
|
1
cup Black coffee
|
Workout
|
Workout
|
Workout
|
|
After
w/o
|
1
Fresh date + Whey water/Buttermilk
|
1
Fresh date + Water/ Buttermilk
|
1
Fresh date + whey water/ Buttermilk
|
Keep 2-3 hrs
of gap between two meals
Free foods (can be taken
when feeling hungry in between meals):
A cup of green
tea
OR Buttermilk (without salt & masala)
Time
|
Day
4
|
Day
5
|
Day
6
|
Meal
1
7.00
am
|
1
Glass hot water + ¼ lemon + a pinch of cinnamon powder
|
1
Glass hot water + ¼ lemon + a pinch of cinnamon powder
|
1
Glass hot water + ¼ lemon + a pinch of cinnamon powder
|
Meal
2
9.00am
|
4
Almonds, 2 walnuts & 5-6 black resins
+
Green
juice
(Cucumber+ Celery+ Carrot+ ginger+ lemon+ mint)
|
1 fruit + 200 ml Milk(low fat)
|
Muesli
(2 tbsp)
+
Milk
(150 ml)
|
Meal
3
12.00
|
1
cup Green Tea
+
1
fruit
|
ABC
Juice
Apple +
Beetroot + Carrot + Ginger + Lemon
|
1
cup Green Tea
+
1
fruit
|
Meal
4
2.00
pm
|
1
bowl Dal/ sprouts + 1 bowl curd
|
1
bowl salad + bowl Beans/curd/Dal+ ½
bowl daliya(add vegetables)
|
1
bowl salad +1 bowl Dal/ sprouts + 1 bowl curd + 1 bowl daliya(add vegetables)
|
Meal
5
4.00pm
|
1
cup Green Tea
|
1
cup Green Tea
|
1
cup Green Tea
|
Meal
6
6.00pm
|
Handful
of roasted chana
|
Paneer
bhurji – 1 bowl
|
Handful
of roasted chana
|
Meal
7
8.00pm
|
Mushroom
Stir fry
+
Grilled
paneer
|
1
bowl salad + 2 Besan /Moong chilla
|
Barley
Soup – 2 bowls
+
Bean
appams – 4 nos
|
Meal
8
10.00pm
|
Moong
pani/Dal pani – 1 glass
|
Moong
pani/Dal pani – 1 glass
|
Buttermilk
– 1 glass
|
Meal
9
|
|||
Pre
and post work out
|
|||
Before
w/o
|
1
cup Black coffee
|
1
cup Black coffee
|
1
cup Black coffee
|
Workout
|
Workout
|
Workout
|
|
After
w/o
|
1
Fresh date + Water
|
1
Fresh date + whey water
|
1
Fresh date + Water
|
Keep 2-3 hrs of gap between two meals
Free foods (can be taken when
feeling hungry in between meals):
A cup of green tea
OR Buttermilk (without
salt & masala)
OR Moong/Dal pani
OR Moong/Dal pani
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