Healthy weight diet chart ---

Wake up early in the morning somewhere between 4am to 6am.

Drink 2 cups of warm or hot water once you wake up.
Always make a habit of clearing bowel movements in the morning itself.
After this do exercises like yoga, walking, jogging, cycling, etc. one should use half of their
energy for exercise. (Never ever do extreme workout, it affects your immune system). Exercise
will help to strengthen and toning of muscles, bones and natural detox to body. It will boost
your immune system and increases metabolism (Agni- Increases digestive fire)
Do pranayama and meditation for 15-20 minutes.
Do practice meditation and your own chanting, prayers or any religious activities. This will help
to balance your mind.
Eat your breakfast, lunch and dinner on time make sure that you have good appetite.
Go for work and do your karma with healthy way (means peacefully)
Drink only hot water throughout the day. (on an average 2-3 liters per day.)
Drink detox tea about 200 ml after each meal.
One meal should be kichadi recipe.
Whenever you are hungry only indulge with fruits, nuts and seeds in minimum quantity.

On empty stomach means before breakfast immediate after exercise

4-5 almonds (soaked overnight).

Drink 20ml of aloe Vera juice with glass of room temperature water.
1 dried fig (Soaked overnight).

Breakfast 7am to 8am

1. steel cut oats + soaked almond (7) + black raisins (7) + add coconut or almond milk (1 cup).
or
2. Vegetables and fruits juices (400- 500 ml) + add wheat grass powder teaspoon + Spirulina
powder teaspoon + soaked almonds (7) + walnuts
or
3. Vegetables and fruits juices 400ml + Flax seed powder + few nuts and seeds.
or
4. Vegetables and fruits juices 400 ml + teaspoon ginger powder + teaspoon turmeric powder
or
5. Quinoa kichadi or mung dal kichadi
or
6. Ragi porridge
or
7. Mung beans sprout
or
8. Sandwich Quinoa bread or sprouted whole grain bread (Toasted) + Tomatoes + Cucumber +
Spinach + natural dressing + add little coconut oil/olive oil + 2 eggs omelet
Lunch -- 11am to 2pm

1. Brown rice (25%) + cooked vegetables (50%) + Mung dal soup (25%)
or
2. Quinoa (25%) + cooked vegetables (50%) + Mung beans curry (25%)
or
3. Barley (25%) + Cooked vegetables (50%) + vegetable soup(25%)
or
4. Sandwich Quinoa bread or sprouted whole grain bread (Toasted) + Tomatoes + Cucumber +
Spinach + natural dressing + add little coconut oil/olive oil + 2 eggs omelet

Dinner 7:30pm to 8:30pm

1. Mung beans soup (one bowl) + cooked vegetables

or
2. Cabbage soup (one bowl) + One medium size sweet potato
or
3. Mung dal soup (one bowl) + Raw salad with little olive oil/ coconut oil
or
4. Mung dal/mung beans kichadi
or
5. Oats + mixed vegetable soup with little Indian spices

Herbal supplements

1. Triphala guggulu 1-1-1 after food with warm water

2. Healthy kapha -- 1-0-1 after food with cumin water.
3. Healthy Vata -- 1-0-1 after food with cumin water.
4. Mahanarayana tailam -- external application