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Name: Achyut todi

Phone: 9831447739
Gender: Male
Weight: 75.3 Kgs
Height: 175.0 cms
BMI: 24.59
Health Conditions: None
Allergies: other
No. of calories: 1800
Chart type: Vegeterian

Day 1

BREAKFAST Besan Paneer Bread Toast With


8:00 AM
Milk
Besan Paneer Bread Toast : 2 no.
Milk : 1 cup

MID MORNING Buttermilk


10:30 AM
Buttermilk : 1 glass

LUNCH Jowar Bhakri With Sprouts Misal


1:00 PM
And Buttermilk
Jowar Bhakri : 2 no.
Sprouts Misal : 1 bowl
Buttermilk : 2 cup

MID AFTERNOON Apple Milkshake


4:00 PM
Milk : 1 cup
Apple : 1 no.
DINNER Bajra Bhakri With Sprouts
8:00 PM
Cucumber Salads And Curds
Bajra Bhakri : 1 no.
Sprouts Cucumber Salads : 1 bowl
Curds : 1.5 cup

Day 2

BREAKFAST Mix Jowar Sprouts Vegetable


8:00 AM
Paneer Upma With Curds
Mix Jowar Sprouts Vegetable Paneer
Upma : 2 bowl
Curds : 1 cup

MID MORNING Fruit Plate


10:30 AM
Guava : 1no.
Pear : 1no.

LUNCH Low Carb Roti With Chana Masala


1:00 PM
And Buttermilk
Low Carb Roti : 2 no.
Chana Chaat : 1 bowl
Buttermilk : 2 cups

MID AFTERNOON Grow Cookies


4:00 PM
Grow Cookies : 2 no.

DINNER Low Carb Roti With Chole


8:00 PM
Vegetable Chaat With Grated
Paneer
Low Carb Roti : 1 no.
Chole Vegetable Chaat With Grated
Paneer : 1 bowl

Day 3
BREAKFAST Moongdal Dosa With Curds
8:00 AM
Moongdal Dosa : 2 no.
Curds : 1 cup

MID MORNING Handful Almonds


10:30 AM
Almonds : Handful

LUNCH Methi Dudhi Thepla With Palak


1:00 PM
Paneer
Methi Dudhi Thepla : 2 no.
Palak Paneer : 1 bowl

MID AFTERNOON Kurmura Vegetable Bhel


4:00 PM
Kurmura (Puffed Rice) : 1 bowl
Vegetable (Tomato,Cucumber) : 1
bowl

DINNER Palak Roti With Mix Dal And


8:00 PM
Buttermilk
Palak Roti : 1 katori
Mix Dal : 1 katori
Buttermilk : 1.5 cup

Day 4

BREAKFAST Palak Paneer Roll


8:00 AM
Palak Paneer Roll : 3 no.

MID MORNING Handful Walnuts


10:30 AM
Walnuts : Handful

LUNCH Paneer Brown Rice With Salads


1:00 PM
Paneer Brown Rice With Salads : 1.5
bowl
MID AFTERNOON Moong Sprouts Vegetable Bhel
4:00 PM
Boiled Moong : 1 bowl
Vegetable (Tomato,Cucumber) : 1
bowl

DINNER Ragi Roti With Corn Chaat And


8:00 PM
Curds
Ragi Roti : 1 katori
Corn Chaat : 1 katori
Curds : 1.5 cup

Day 5

BREAKFAST Slow Carb Mr Smoothies


8:00 AM
Slow Carb Mr Smoothies : 1 bowl

MID MORNING Lassi


10:30 AM
Milk : 1 cup

LUNCH Paneer Paratha With Lentil Salad


1:00 PM
Paneer Paratha : 2 no.
Lentil Salad : 1 bowl

MID AFTERNOON Soaked Almonds With Pear


4:00 PM
Pear : 1 no.
Soaked Almonds : Handful

DINNER Rajma Pulav With Tomato Soup


8:00 PM
And Raita
Rajma Pulav : 1 katori
Tomato Soup : 1 katori
Raita : 1.5 cup

Day 6
BREAKFAST Vegetable Kathi Roll With Curds
8:00 AM
Vegetable Kathi Roll : 2 no.
Curds : 1 cup

MID MORNING Milk


10:30 AM
Milk : 1 cup

LUNCH Rajma Chawal With Mix Vegetable


1:00 PM
Soup And Curds
Rajma Chawal : 1 bowl
Mix Vegetable Soup : 1 katori
Curds : 2 cup

MID AFTERNOON Apple Milkshake


4:00 PM
Milk : 1 cup
Apple : 1 no.

DINNER Soya Chunks Brown Rice With


8:00 PM
Curds
Soya Chunks Brown Rice : 1 bowl
Curds : 1.5 cup

Day 7

BREAKFAST Wheat Sprouts Dosa With Curds


8:00 AM
Wheat Sprouts Dosa : 2 no.
Curds : 1 cup

MID MORNING Roasted Chana


10:30 AM
Chana : 1 katori
LUNCH Tomato Rice With Chana Chaat
1:00 PM
And Curds
Tomato Rice : 1 bowl
Chana Chaat : 1.5 bowl
Curds : 2 cups

MID AFTERNOON Grow Cookies


4:00 PM
Grow Cookies : 2 no.

DINNER Vegetable Paneer Biryani With


8:00 PM
Buttermilk
Vegetable Paneer Biryani : 1 bowl
Buttermilk : 1.5 cup

Guidelines

1. Preferable cooking methods are


boiling, steaming, Stewing, dry
roasting, grilling, baking, poaching,
and stir frying.,
2. Drink at-least 8-10 glasses of water
everyday.,
3. Don’t skip any meals or starve
yourself and maintain proper meal
timings.,
4. Include iron rich foods like Ragi,
Leafy vegetables, Watermelon,
Vegetables like onions , carrots,
radish, celery and tomatoes, Fruits
like banana, black grapes ,
strawberries, plum raisins are rich
sources of iron.,
5. Cut back on foods that are high in
cholesterol such as egg yolks, high-
fat meat, poultry, and high-fat dairy
products.,
6. Eat slowly and chew your food
thoroughly,
7. Avoid deep or shallow frying.,
8. Avoid eating while watching TV or
listening to music.,
9. Use minimum oil in cooking,
preferably refined oil. (3 tsp /day)
Avoid hydrogenated oils or partially
hydrogenated oils.,
10. Avoid alcohol.,
11. Exercise regularly,
12. Eat plenty of Fruits & Vegetables,
13. Sleep: It is advisable to sleep for a
minimum of 7 hours during the night.

Foods to Avoid

1. These foods must be avoided in


order to prevent recurrence of
hypothyroidism symptoms. Avoiding
them will also prevent aggravating
the already aggravated thyroid
glands. Here is a list of foods to be
avoided:,
2. Linseed,Peanuts ,Kale ,Turnips
,Mustard Greens,Mustard,Millet
,Cauliflower,Peaches, Coffee
,Spinach , sweet Potato,
3. Foods with Gluten,
4. Refined carbohydrates and
processed foods (anything in a
package),
5. soy in all forms,
6. Fatty beef (the fat is where the
endocrine disrupting chemicals are
begin stored for the animal),
7. Poultry skin- has more fat which is
where chemicals (also called
‘endocrine disruptors’ are stored),
8. Foods to Add to your diet,
9. Foods high in zinc such as pumpkin
seeds, sesame seeds, chick peas,
crab, lamb, dark chocolate and
cocoa, oysters, and garlic.,
10. Foods high in selenium: selenium-
rich foods include seafood, shellfish,
eggs, beef liver, and beef kidneys.
Wheat germ, sesame seeds,
mushrooms, garlic, and onions are
other good sources of selenium