Client details
Name: Rekha
Age: 43 yrs
Height: 5.2
Weight: 62 kg
Medical issue: Vit D, Vit B12 deficiency, low HB, joint pain, back pain, kidney stone
Digestive issue: Constipation, gastric
Diet preference: Veg + egg
Plan taken: 5 weeks
Amount: 2000/-
Diet 1
Day Early 8am Breakfas MM 1-2 pm Lunch Dinner Infused Additonal
mornin t (9- (11- (3-3:30 (6- water
g 9:30) 12pm) pm) 6:30p
m)
1 Chia 1 fruit 1 glass 1 cup dry fruits 1 bowl 1 bowl Mint 1 tsp mixed
seed energiser tea + 1 (5 almond salad + 1 yellow cucumb seeds + 5
water smoothi handful +2 bowl rice mong er and soaked
e roasted walnut + + 1 bowl dal lemon almonds + 1
chana 2 raisins + veg + with water soaked
8-10 1bowl veggie walnut
peanuts curd s
2 Chia 1 fruit 1-2 ghiya 1 cup dry fruits 1 bowl 1 bowl Chia 1 tsp mixed
seed stuffed tea + 1 (5 almond salad + 1- soup seed seeds + 5
water chapatti handful +2 2 chapati with infused soaked
with roasted walnut + with veggie water almonds + 1
veggies murmur 2 raisins + veggies s soaked
a 8-10 and curd/ walnut
peanuts dal
3 Chia 1 fruit 1 glass 1 cup dry fruits 1-2 1 bowl Pineap 1 tsp mixed
seed cleanser tea + 1 (5 almond chapati + green ple and seeds + 5
water smoothi handful +2 veg+ dal/ mong cinnam soaked
e roasted walnut + curd + 1 dal on almonds + 1
makhan 2 raisins + bowl with soaked
a 8-10 salad veggie walnut
peanuts s
4 Chia 1 fruit 1 bowl 1 cup dry fruits 1 bowl 100g Strawb 1 tsp mixed
seed veg poha tea + 1 (5 almond salad + 1 paneer erry seeds + 5
water handful +2 bowl rice with mint soaked
roasted walnut + + 1 bowl veggie almonds + 1
chana 2 raisins + veg + s soaked
8-10 1bowl walnut
peanuts curd
5 Chia 1 fruit 1 glass 1 cup dry fruits 1-2 1 bowl Water 1 tsp mixed
seed healthy tea + 1 (5 almond chapati + ghiya melon seeds + 5
water green handful +2 veg + dal/ chana and soaked
smoothi roasted walnut + curd + 1 dal mint almonds + 1
e murmur 2 raisins + bowl with soaked
a 8-10 salad veggie walnut
peanuts s
6 Chia 1 fruit 1 veg 1 cup dry fruits 1 bowl 1 bowl Apple 1 tsp mixed
seed sandwich tea + 1 (5 almond veg soup cinnam seeds + 5
water (2 wheat handful +2 khichdi + with on soaked
bread roasted walnut + curd veggie almonds + 1
and makhan 2 raisins + s soaked
tomato a 8-10 walnut
and peanuts
green
chutney)
7 Chia 1 fruit 1 chapati 1 cup dry fruits CHEAT 1 bowl Apple 1 tsp mixed
seed with veg tea + 1 (5 almond MEAL veg cinnam seeds + 5
water handful +2 daliya on soaked
roasted walnut + water almonds + 1
chana 2 raisins + soaked
8-10 walnut
peanuts
Bedtime:
1 cup milk + 1 pinch cinnamon powder
Recipes:
Chia seed water
Soak 1 tsp chia seed in 1 glass water overnight, in the morning add ½ lemon, and drink the
water along with the seeds
Energizer Smoothie
Ingredients:
1 guava
1 glass lemon juice
1 tsp chia seeds (soaked)
Method:
Blend all the Ingredients in the blender until the desired. Add
few ice cubes to chill
Serving Size: One
Healthy Greens Smoothie
Ingredients:
1 apple
6-7 leaves spinach
1 glass lemon juice
Artificial sweetener (optional)
Method:
Blend all the Ingredients in the blender until the desired
Add few ice cubes to chill
Serving Size: One
Cleanser Smoothie
Ingredients:
1 med apple
1/2 Beetroot
1 cup carrot cubes
1-inch ginger piece
1 glass lemon juice
Method:
Blend all the Ingredients in the blender until the desired
Add few ice cubes to chill
Serving Size: One
Infused waters
Mint cucumber lemon water
Soak 8-10 mint leaves, ½ cucumber (peeled and chopped) and 1 lemon (sliced) in 1 litre water
overnight, and consume it by 12pm the next day
Chia seed
Soak 2 tbsp chia seeds and 2 tsp ginger juice in 1 litre water overnight, and consume it by 12pm the
next day
Pineapple cinnamon
Soak 2 slice of pineapple chopped and 1/4th tsp cinnamon in 1 litre water overnight, and consume it
by 12pm the next day
Strawberry mint
Soak 2-3 strawberry (chopped) and 8-10 mint leaves in 1 litre water overnight, and consume it by
12pm the next day
Watermelon mint
Soak 50g watermelon (chopped) and 8-10 mint leaves in 1 litre water overnight, and consume it by
12pm the next day
Apple cinnamon
Soak ½ apple(peeled and chopped) and 1 inch cinnamon stick in 1 litre water overnight, and
consume it by 12pm the next day
Avoid list :
- Maida, white rice, sugar, gur, shakkar, honey
- Vegetable- Arbi, jimikand, sweet potato, fried potato
- Ketchup and sweets
- Bakery products, chocolates, cakes
- Dal makhni, rajma, urad
- Cold drink, aerated drinks
- Use sendha namak instead of normal salt
- Fruits: Mango, litchi, chickoo, grapes, sharifa
- Fried items
Note:
- In case of sweet craving can have a small piece of dark chocolate or 3-4 raisins
- Drink 3-4 litre water daily
- Eat slowly and enjoy your meals
- Do mindful eating and eat in a relaxed and quiet environment
- If you feel hungry in between you can have salads/ buttermilk/ lemon water
- Check weight once in a week only
- Walk for 10-15 minutes every day after dinner
- Avoid taking roti & rice together in the same meal
- Include 2-3 fruits daily
For more details:
Contact:
Dietician Nitti Gupta
(9873995357)
