Week 1
MEALS WHAT TO EAT
Early Morning (6:30 – 1 cup fenugreek soaked water
7:30 a.m)
Breakfast (7:30 – 8:30 4 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 4 almonds
p.m)
Mid-Morning (10:00 – 1 cup milk/soy milk or fruit juice
10:30 a.m)
Lunch (12:30 – 1:00 p.m) 3 rotis + 1 serving white rice + 1 cup dal + ½ cup mixed vegetable curry or chicken curry + 1 cup salad
+ 1 cup buttermilk (after 20 minutes)
Post Lunch (3:30 – 4:00 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and
p.m) carrot slices
Dinner (7:00 – 7:30 p.m) 3 rotis + ½ cup mixed vegetable curry / chickpeas / fish + ½ cup yogurt + ½ cup salad + 1 cup warm
milk with a pinch of turmeric before bed
Week 2
MEALS WHAT TO EAT
Early Morning (6:30 – 1 cup fenugreek soaked water
7:30 a.m)
Breakfast (7:30 – 8:30 2 moong daal chillas + 1 cup green tea + 4 almonds
p.m)
Mid-Morning (10:00 – 1 cup seasonal fruits
10:30 a.m)
Lunch (12:30 – 1:00 p.m) 3 rotis + 1 serving of rice + 1 cup vegetable curry + 1 cup salad + 1 cup yogurt
Post Lunch (3:30 – 4:00 1 cup coconut water + ½ cup grapes/watermelon
p.m)
Dinner (7:00 – 7:30 p.m) 2 rotis + ½ cup mushroom/tofu/chicken curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with
a pinch of turmeric before bed
Week 3
MEALS WHAT TO EAT
Early Morning (6:30 – 7:30 1 cup water with juice of ½ a lime
a.m)
Breakfast (7:30 – 8:30 p.m) 1 cup vegetable oats + 1 cup green tea + 4 almonds/walnut
Mid-Morning (10:00 – 1 boiled egg and 1 kiwi Or 1 cup freshly pressed fruit juice
10:30 a.m)
Lunch (12:30 – 1:00 p.m) 2 servings of white rice + 1 roti (with or without ghee) + 1 cup rajma/ fish curry + 1 cup salad + 1 cup
buttermilk
Post Lunch (3:30 – 4:00 1 cup green tea + 1 multigrain biscuit
p.m)
Dinner (7:00 – 7:30 p.m) 3 rotis + ½ cup daal + 1 cup vegetable or chicken stew + ½ cup salad + 1 piece of dark chocolate + 1
cup warm milk before bed
Week 4
MEALS WHAT TO EAT
Early Morning (6:30 – 7:30 1 cup water with juice of ½ a lime
a.m)
Breakfast (7:30 – 8:30 p.m) ½ cup vegetable upma + 1 cup milk / green tea + 2 almonds
Mid Morning (10:00 – 1 cup seasonal fruits
10:30 a.m)
Lunch (12:30 – 1:00 p.m) 3 rotis + 1 cup vegetable curry + 1 cup lentil/beans + ½ cup salad + ½ cup yogurt
Post Lunch (3:30 – 4:00 1 cup coconut water or freshly pressed fruit juice or green tea
p.m)
Dinner (7:00 – 7:30 p.m) 1 roti + 1 serving of brown rice + 1 cup daal/fish/chicken/mushroom + ½ cup boiled vegetables + 1 cup
warm milk before bed
Head tilt – 1 set of 10 reps
Neck rotations – 1 set of 10 reps
Shoulder rotations – 1 set of 10 reps
Arm circles – 1 set of 10 reps
Wrist rotations – 1 set of 10 reps
Waist rotations – 1 set of 10 reps
Ankle rotation – 1 set of 10 reps
Spot jogging – 5 minutes
Jumping jacks – 2 sets of 20 reps
Side Lunges – 1 set of 15 reps
Forward bend – 1 set of 10 reps
Standing side crunches – 2 sets of 10 reps
Russian twist – 2 sets of 20 reps
Crunches – 3 sets of 10 reps
Full Squat – 2 sets of 10 reps
Explosive forward lunges – 2 sets of 10 reps
Burpees – 1 set of 10 reps
Sit-ups – 1 set of 10 reps
Bicep curls (5 lb weights) – 2 sets of 10 reps
Tricep dips – 2 sets of 5 reps
Push-ups – 2 sets of 10 reps
Lying leg circles – 1 set of 10 reps
Horizontal kicks – 1 set of 10 reps
Forward elbow plank – 20-second hold
Stretch
