The document provides a sample daily meal plan consisting of 3 meals and 5 snacks totaling approximately 2000-2200 calories. It includes suggestions for what to eat at each scheduled time with calorie estimates. General tips are to eat within 30 minutes of waking up, have your last meal at least 2 hours before sleeping, and stay hydrated by drinking 3-4 liters of water daily.
1. Eat within 10 mins to half an hour after you wake up.
7:30 - Fruit - Banana/bowl of grapes/ bowl of papaya/ bowl of
strawberries/ 2 coconut with flesh - average 100kcal
work out after first meal or
8:30 / 9 - Breakfast - 2 Paratha with yogurt/ Poha/ Upma/ 2 idli with
coconut chutney/ 2-3 khakhra + Milk/Juice + almonds and figs
Oats cooked in water(1 glass water + 50 grams oats+ 1
teaspoon honey + pinch of cinnamon/cardamom powder) + glass of
milk/fresh Juice + 10 almonds and 3 figs soaked overnight. You can add
almonds and figs/dates in Oats - 400 kcal
10:30 - Mid morning snack - brown bread cheese sandwich/ 75gr Paneer/
2 slice cheese - 200 kcal
1:00 - Lunch - 3 roti/brown rice + 1 bowl daal/kadhi + 1 bowl
Vegetable curry + 1 bowl yogurt (Mishti Dahi if you dont like normal
yogurt) - max 350 to 400 Kcal
3:30 - Handful of nuts(30 to 40g) Roasted peanuts/ Walnuts/ Brazil
nuts - 250 Kcal
5:30 - Sandwich /6-7 pieces Dhokla/2 Khakhra - any snack available
nearby, avoid fried snack - 200 Kcal
7:30 - Glass of Milk/ Fruit/ Fruit Yogurt - 120 Kcal
workout at this time or after first meal.
9 - 9:30 - Dinner - 2-3 rotis(home made without ghee) + 1 bowl Curry/
Chicken( with brown rice or 1 and half restaurant style roti) + Salad
- 300 - 350 Kcal
Try having early dinner. at least 2 hours before you go to sleep.
11 - 11:30 - Luke warm milk - 120 Kcal
Sleep by 11:30 or 12.
Sleep at least 7-8 hours. No caffine after 4pm. Coffee after first meal.
drink 3-4 litres of water.
Dont watch TV/ Listen to Music/ chat on phone/ Talk on phone while eating.
Avoid eating out or minimize to twice a week.
2. Aim to have 2000 - 2200 kcal to maintain your weight.