DIET PLANNER MANIK MARRIA
Megha Gautam’s diet:
Get up drink: One spoon fenugreek seeds soaked overnight in one glass water. As you get up
boil them, strain and have just water.
Pre gym meal (20-30 minutes before gym): Half apple (can also have with get up drink)
Breakfast and post gym meal (On your preferred timings):
One glass green tea
Hands to hand take any of these options:
1. 40gm oats cheela or 40gm oats cooked any way
2. One cup upma cooked anyway (approx. one katori)
3. One cup poha (40gm uncooked) with added vegetables (carrots, onion, green beans etc.)
4. One roti size moong dal cheela
5. One cup dalia cooked any way(40gm uncooked)
6. One slice brown bread with 2 whole eggs cooked any way
Instructions:
Cook in a tasty way
Can add 2-3 spoon veggies in any of these options
Every day after breakfast: 2 dried figs (soaked overnight) + one spoon pumpkin seeds
Lunch (On your preferred timings):
Have any of these options with one chapati (try taking ragi or jawahar chapati 20gm flour)
OR
One cup cooked white or brown rice (30gm uncooked)
Options:
1. One cup black/white chana veggie (30gm uncooked)
2. 60gm paneer veggie cooked any way (60gm is uncooked quantity)
3. One cup kidney beans veggie (30gm uncooked)
4. One cup green beans cooked any way (100gm uncooked)
5. 60gm mushrooms cooked any way (60gm is uncooked quantity)
6. One cup split chickpea dal (30gm uncooked)
7. 4 eggs cooked any way (2 whole and 2 egg white)
Instructions:
Cook veggies and chicken in normal ghee/oil/masala in tasty way like ghar ki sabzi
Cup in meals means ghar ki katori
Evening meal (Any time between lunch and dinner):
4 Walnuts
+
Have any one of these fruits
One apple/4-5 spoon pomegranate/one pear/one cup papaya/one kiwi
+
One glass coconut water (skip, if not available) OR one glass lemon water (half lemon juice in one glass
normal water)
Dinner (On your preferred timings):
With one slice brown bread and one cup salad (salad- handful lettuce+ half onion+ 1/3 capsicum
+ one cucumber+ 1/3 beetroot).
Have any of these options:
1. 150gm broccoli cooked any way (150gm is uncooked quantity)
2. One and half cup moong and masoor dal (30gm uncooked)
3. 100gm tofu cooked any way (100gm is uncooked quantity)
4. 100gm chicken breast cooked any way (100gm is uncooked quantity)
5. One cup soy chunks veggie cooked any way (30gm uncooked)
6. 100gm salmon or tuna cooked any way (100gm is uncooked quantity)
7. One cup sprouts with half sliced cucumber and tomato (30gm uncooked)
One hour before sleep have fennel seeds water, boil half spoon in one glass water and just drink
the water.
Instructions:
If feel hungry between meals have one apple only once a day or 20gm makhana (raw or
roasted) only once a day
You can shuffle dinner and lunch
3-4 ltr. water whole day
Follow for 14 days and send weight
Can have tea or coffee once a day with less sugar and milk
