Water intake: 2-3 liters/day
Suggested Oil: Olive oil for salad dressings, rice bran oil, mustard oil, sesame seed oil.
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Meal Timing |
Menu | Important Tips |
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On waking up |
1 glass of warm water. 2-3 Dates/ Figs + 5-6 Soaked.
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Other nuts & dry fruits like Hazelnut, pistachios, Berries etc. |
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Breakfast 8:00- 9:00am |
2 Prolicious Oats Chilla with Mint Chutney OR
OR 2 Scrambled eggs with 2 multigrain bread slices OR 1 Bowl of Oats porridge (Skim milk) with 1 boiled egg (Chia seeds can also be added in the porridges)
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Do not Skip breakfast as it can cause low energy levels rest of the day. |
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Midmorning 11:00- 11:30am |
1 Fruit + 1tbsp seeds (Flaxseed, pumpkin seeds, sunflower seeds, etc.) | Opt for seasonal fruit. |
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Lunch 12:30-1:00pm |
2 Prolicious Khakhras with 1 cup sabzi & Salad
OR 1 bowl Dal khichadi with curd OR 2 small Rotis + 1 cup chicken/fish curry + Salad
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Evening Snacks 4:00-4:30pm |
3 Prolicious Gluten free thins with 1 cup curd Or Hummus
OR 1 bowl of Makhana & Sprouts bhel (Seeds like pumpkin seeds, flaxseeds, etc. can be added)
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Flaxseeds can be added to the bhel to up the omega 3 content. |
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Dinner 7:30- 8:00pm |
1 bowl of Prolicious pasta with vegetables OR 1 Jowar/Bajra Roti + 1 cup dal+ 1 cup sabzi OR 1 Jowar/Bajra roti + 1 cup Chicken/Fish gravy or curry+ Salad OR 1 cup vegetable/ chicken soup + 1 bowl of Soychunks pulao
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Avoid late dinner. Have your dinner 3 hours before bedtime. |
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Bedtime 9:30-10:00pm |
1 glass turmeric & nutmeg Skim milk/ Soya milk |
Guidelines to follow
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Small frequent meals with a gap of 2-3hr should be consumed.
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Avoid Skipping meals. Emphasis on timely meals to avoid gastric disturbances.
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Drink 2-3 liters (8-12 glasses) of water daily. Monitor your water intake to avoid dehydration
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Oil & fat intake should be around ½ liter per month
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Oilseeds provide good fats, high fiber, and protein. Therefore, it can be added to your salads, porridges or simply roasted and munched on.
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Use small size plates/bowls for serving
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Use a teaspoon instead of a tablespoon when eating desserts.
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Every morning do meditation for 15 minutes.
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Exercise regularly atleast 3-4times a week. Daily for about 45-60min of moderate intensity physical activity.
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Brisk walking, jogging, running, swimming, cycling, yoga, zumba, etc. can be included.
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Weight training also plays an important role in weight management. Therefore, a combination of cardio & weight training is recommended.
Foods to restrict
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Avoid foods made with refined sugars & carbohydrates such as biscuits, white bread, khari, toast, butter, cakes, pastry, pizzas, burgers etc.
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Avoid deep fried products like kachori, bhajiyas, fried fish & meat, etc
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Avoid salted products like papad, pickles, chutneys, chips, wafers etc.
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Concentrated Fruit juices, syrups should be avoided.
