STEP 1 DIET Recommended calories /day -1300kcal

Client ID:
Name: Priyanka Meena Age: 24yrs M/ F: F
Medical condition/ physiological state: Not Known
Food habits : Non- Vegetarian
Occupation : Service
Food Intolerance /Allergy:
Special Nutrient Requirement:
Choice of Cuisine :North/ South/ Continental
Any eating out plan/occasion for the week :

Meals Your Choice of Healthy Food

2-8 Jan (Sat-Fri)

Early 1 glass lukewarm lemon water with 1 tsp

Morning slimmer's honey + 4 almonds -soaked
overnight

Breakfast Grilled Veg Sandwich (Ingredients: 2 slice dalia

bread + cucumber, onion, tomato slices + mint
chutney) + 1 glass flavored milk (with green
cardamom powder) + 1 boiled egg white

MM 2 tbsp roasted channa + 1 big bowl papaya

Lunch 1 mixed flour chapati + 1 bowl dal + 1 bowl veg

+ 1 bowl curd + salad

Evening 1 bowl assorted fruits (apple, guava.

Pomegranate) + 1 cup tea (without sugar)

Dinner 3-4 pcs tandoori cauliflower-find recipe below +

1 bowl pumpkin soup-find recipe below
OR 1 bowl Veg Wheat Pasta ( 2 tbsp wheat
pasta + 1 bowl finely chopped vegs)

Post Dinner 1/2 glass hot skim milk

consume 8-10 glasses water in a day.

Have 1-2 glass of water before 1/2 an hour of every meal
For mixed flour chapati - add wheat flour, soyabean flour, kalachana flour in the ratio of 2:1:1

Tandoori cauliflower
Servings: 4
Time Taken: 15-30 mins

Ingredients:
600g - cauliflower
200g - yoghurt
A pinch of red chilli powder
½ tsp - garam masala or 1/4 tsp each of red chilli, cumin & pepper powders
Juice of 1 lemon
2 cloves garlic
Salt to taste
½ inch - ginger
Pinch of chaat masala

Method
1. Wash and clean the cauliflower, cut into cubes, apply salt, red pepper, ginger-garlic paste and lemon juice and keep aside f
2. Add yoghurt & mix well.
3. Add the cauliflower and let it marinate for 6-8 hrs (the more the better)
4. On a thin skewer gently (the skewers should be soaked in water at least for an hour to prevent them from burning) put the c
5. Garnish with lemon, chaat masala and serve with cold mint-yoghurt chutney.
Note:
Over cooking makes kababs dry and leathery. They should be cooked quickly under high heat.

PUMPKIN SOUP
Yield- 6 cups

INGREDIENTS:
Yellow pumpkin-1 ½ cups
Capsicum-1(cut finely)
Garlic-2 flakes
Aniseed-¼ tsp
Basil-10 leaves
Olive oil-1 tsp
Green chilli-1
Salt-to taste

METHOD:
1. Heat 1 tsp of olive oil in a pressure pan.
2. Add crushed garlic, green chilli, capsicum and pumpkin pieces and fry for 2 min in reduced flame
3. Pour enough water to cover the vegetables. Close with lid and pressure cook for 1 whistle.
4. Allow to cool and discard green chilli. Grind soup alone.
5. Strain through a soup strainer, add salt, and then reheat.
6. Sprinkle chopped basil leaves on top and serve.

Chicken Mulligatawny Soup (Murgh Mulligatawny Soup)

Ingredients:
150 gm split red lentils
1 litre chicken stock
1 tsp turmeric
1 diced potato
1 tbsp garlic paste
1 tbsp ginger paste
200 gm boneless chicken breast
3 tbsp oil
1 tsp cumin seeds
1 tsp coriander seeds
L tsp chilli powder
2 tbsp lemon juice
chopped coriander

Method:
1. Simmer lentils in stock with turmeric for 30 minutes.
2. Add potato into the pan and simmer for 20 minutes.
3. Puree the soup and season well.
4. Sprinkle the diced chicken with salt and pepper.
5. Heat oil in a pan and add ginger paste, garlic paste, and coriander and chilli powder.
6. Add chicken and stir-fry for two minutes before adding the pureed soup.
7. Sharpen with lemon juice and garnish with coriander.
e: Not Known

our Choice of Healthy Food

9-15 Jan (Sat-Fri)

1 glass lukewarm lemon water with 1 tsp

slimmer's honey + 4 almonds -soaked overnight

Wheat flakes with milk (Ingredients: 3 tbsp wheat

flakes + 320 mL skim milk-no sugar + chopped
apple, pear) or Oat Flakes Porridge (3 tbsp oat
flakes + 320 ml skim milk) + 1 fruit

4 tbsp boiled beans with finely chopped tomato &

onion

1 mixed flour chapati + 1 bowl dal + 1 bowl veg +

1 bowl curd + salad

1 fruit + 1 cup tea (without sugar) + 2 tbsp roasted

channa

1 multigrain bread + 1 bowl Chicken Mulligatawny

Soup-find recipe below

1/2 glass hot skim milk

ean flour, kalachana flour in the ratio of 2:1:1

umin & pepper powders

pply salt, red pepper, ginger-garlic paste and lemon juice and keep aside for 10 mins.

(the more the better)

soaked in water at least for an hour to prevent them from burning) put the cauliflower and cook in a hot tandoor/oven for 15 minutes turning
h cold mint-yoghurt chutney.

y should be cooked quickly under high heat.

umpkin pieces and fry for 2 min in reduced flame

e with lid and pressure cook for 1 whistle.

Mulligatawny Soup)
or 30 minutes.
r 20 minutes.

garlic paste, and coriander and chilli powder.

es before adding the pureed soup.
with coriander.
oor/oven for 15 minutes turning once.