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19 APRILTUESDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Veg Sandwich with Milk & Apple

313

56.74

14.3

--

11-11:30
am

Mid Morning

Buttermilk (1 glass) & Papaya (1 bowl)

81

13.8

2.5

--

1-2 pm

Lunch

Tomato Rice & Palak Soya Curry & Green

Salad (1 bowl)

550

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea (1 cup)

--

5-6:30 pm

Evening

Fruit Smoothie

120

21

7.75

--

7:30-8:30
pm

Dinner

Veg Stuffed Roti with Green Vegetable &

Veg Soup

236

40.45

10.1

--

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PREV DAY20 APRILWEDNESDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Oats Upma with Low Fat Milk

313

56.74

14.3

--

11-11:30
am

Mid
Morning

Sprouts Salad (25 gm) Green Tea

100

10

--

1-2 pm

Lunch

2 Plain Roti , Methi raita & MiX veg with

Paneer & Green Salad

505

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea

--

5:30-6:30
pm

Evening

Mix Fruit Salad

100

20

--

7:308:30pm

Dinner

Veg Daliya with Low Fat Curd & Salad

300

49.45

13.1

--

PREV DAY21 APRILTHURSDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Veg Sandwich with Milk & Apple

313

56.74

14.3

--

11-11:30
am

Mid Morning

Buttermilk (1 glass) & Papaya

81

13.8

2.5

--

1-2 pm

Lunch

Tomato Rice & Palak Soya Curry & Green

Salad (1 bowl)

550

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea (1 cup)

--

5-6:30 pm

Evening

Fruit Smoothie

120

21

7.75

--

7:30-8:30
pm

Dinner

Veg Stuffed Roti with Green Vegetable &

Veg Soup

236

40.45

10.1

--

PREV DAY22 APRILFRIDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Oats Upma with Low Fat Milk

313

56.74

14.3

--

11-11:30
am

Mid
Morning

Sprouts Salad (25 gm) Green Tea

100

10

--

1-2 pm

Lunch

2 Plain Roti , Methi raita & MiX veg with

Paneer & Green Salad

505

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea

--

5:30-6:30
pm

Evening

Mix Fruit Salad

100

20

--

7:308:30pm

Dinner

Veg Daliya with Low Fat Curd & Salad

300

49.45

13.1

--

PREV DAY23 APRILSATURDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Veg Sandwich with Milk & Apple (1 no)

313

56.74

14.3

--

11-11:30
am

Mid Morning

Buttermilk (1 glass) & Papaya (1 bowl)

81

13.8

2.5

--

1-2 pm

Lunch

Tomato Rice & Palak Soya Curry & Green

Salad (1 bowl)

550

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea (1 cup)

--

5-6:30 pm

Evening

Fruit Smoothie

120

21

7.75

--

7:30-8:30
pm

Dinner

Veg Stuffed Roti with Green Vegetable &

Veg Soup

236

40.45

10.1

--

PREV DAY24 APRILSUNDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Oats Upma with Low Fat Milk

313

56.74

14.3

--

11-11:30
am

Mid
Morning

Sprouts Salad (25 gm) Green Tea

100

10

--

1-2 pm

Lunch

2 Plain Roti , Methi raita & MiX veg with

Paneer & Green Salad

505

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea

--

5:30-6:30
pm

Evening

Mix Fruit Salad

100

20

--

7:308:30pm

Dinner

Veg Daliya with Low Fat Curd & Salad

300

49.45

13.1

--

PREV DAY25 APRILMONDAY

Diet Plan
Complied Not Complied

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Veg Sandwich with Milk & Apple (1 no)

313

56.74

14.3

--

11-11:30
am

Mid Morning

Buttermilk (1 glass) & Papaya (1 bowl)

81

13.8

2.5

--

1-2 pm

Lunch

Tomato Rice & Palak Soya Curry & Green

Salad (1 bowl)

550

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea (1 cup)

--

5-6:30 pm

Evening

Fruit Smoothie

120

21

7.75

--

7:30-8:30
pm

Dinner

Veg Stuffed Roti with Green Vegetable &

Veg Soup

236

40.45

10.1

--

Time

Meal

Menu

KCals

Carbs

protein

Complied

6-6:30 am

Early
Morning

Warm Water

--

8-9 am

Breakfast

Veg Sandwich with Milk & Apple (1 no)

313

56.74

14.3

--

11-11:30
am

Mid Morning

Buttermilk (1 glass) & Papaya (1 bowl)

81

13.8

2.5

--

1-2 pm

Lunch

Tomato Rice & Palak Soya Curry & Green

Salad (1 bowl)

550

14

28.75

--

4-4:30 pm

Mid
Afternoon

Herbal Tea (1 cup)

--

5-6:30 pm

Evening

Fruit Smoothie

120

21

7.75

--

7:30-8:30
pm

Dinner

Veg Stuffed Roti with Green Vegetable &

Veg Soup

236

40.45

10.1

--

Exercise Plan:
Video 1

Complied Not Complied

Exercise

Duration

Complied

Warm Up

30 sec

--

Rest For 10 Seconds

Jumping Jacks

--

30 sec

Rest For 10 Seconds

Free Squats

--

30 sec

Rest For 10 Seconds

Baby Pushups

--

--

30 sec

Rest For 10 Seconds

Leg Raises

--

--

--

30 sec

--

Exercise

Duration

Rest For 10 Seconds

Spot Jogging

--

30 sec

Rest For 10 Seconds

Lunges

30 sec

Rest For 10 Seconds

--

--

30 sec

Rest For 10 Seconds

Planks

--

--

Rest For 10 Seconds

Back Dips

Complied

--

--

30 sec

--

--

Exercise

Duration

Complied

Power Walk

30 sec

--

Rest For 10 Seconds

Side Lunges

--

30 sec

Rest For 10 Seconds

Single Arms Balance

--

30 sec

Rest For 10 Seconds

Full Arm Plank

--

--

30 sec

Rest For 10 Seconds

Superman Pose

--

--

--

30 sec

--

Exercise

Duration

Rest For 10 Seconds

Stretches

Complied

--

30 sec

--