Hi, Let's be fit together !!
Calculate your BMR here :
https://www.garnethealth.org/news/basal-metabolic-rate-calculator
Follow this simple diet in your daily routine to kick start your fitness journey.
On waking - 6:00 am
Options (Any one)
1. Night soak - 1 tsp of Jeera + 1 tsp of Dhaniya in 200ml of water
morning boil with ginger strain it add ½ lime and drink.
2. 1 tsp of fenugreek powder in 100 ml of water.
3. 1 tsp of wheat grass powder in 100 ml of water.
4.1 tsp of moringa powder in 100 ml of water.
Detox Juice - (Any one in a day) - 6:45am
1. 3 amla + 1 cucumber + 150 ml of water - grind and strain it and
have.
2. ½ apple + ½ beetroot + 2 carrots with water grind and strain it and
enjoy.
3. Celery juice weekly once (try) + Pineapple + pomegranate juice
4. Coconut + Carrot + Beetroot juice
Stimulant - Before workout Black coffee or Green tea
- Your style coffee
Breakfast - 7:30 to 8 am
To avoid insulin spike and to give satiety feel start your day with
protein/fat and fiber.
Option (Non veg) - 2 Eggs with Vegetables(beans/capsium/spinach)
add with parmesan or cheddar or feta cheese on top of it (5gram).
(or)
Veg option - 2 Ragi dosa + tomato chutney or Mixed veg Uttapam
with coconut chutney.
Mid morning
Sweet lime juice - 150ml
1 amla
Green tea
Pomegranate
Kiwi
Orange
Papaya
Strawberry
Blueberry
Lunch 2pm
Salad - 5 piece cucumber and 5 piece carrot
Main course - Millet or Quinoa or Brown rice - after cooking 100 to
150 gram.
Gravy - Dal or sambar or any non veg gravy or your style gravy
Vegetables - Gourd veg like - Ridge /Bottle/Snack/Bitter/Ivy gourd or
Valathandu or any potato variety.
Greens leafy vegetables - weekly 4 times if possible Add - Yogurt /
Curd
Evening 5pm
Lime tea
Any one Option
1. 2 walnuts/2 pista/2 pecan/2 cashew nut/2 fid/2 apricot
2. 1 bowl of boiled sprouts
3. 1 bowl of coconut milk with 1 tsp of chia seeds
4. 100 gram sweet potatoes
Dinner - 8pm
If possible with soup and protein (Helps in weight loss)
Soup - Pumpkin or spinach or mushroom or broccoli or bone soup
Protein - Chicken or Mutton or Fish or prawn (200 gram)
Chicken - Grilled or tandoori
Mutton - Mutton gravy
Fish - 3 to 4 fish
any variety Prawn - 150 gram gravy
Veg option - 2 Jowar roti with veg sabji or 2 Ragi roti with sabji or 2
Pesarath with mint chutney or 2 Aadai with veg sabji After dinner
add - Apple cider vinegar (1 tsp in 200 ml of water)
