Customised Diet Plan - Code 2506

by Dr Shailendra BAMS Ayurveda

On Waking Up:

  • 1 glass warm water with lemon with 8-10 overnight soaked Fenugreek seeds

    • 1st Meal – Breakfast Options:

  • 1-3 Egg white vegetable omelette
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  • 1-3 egg white vegetable bhurji with 2 slices of multigrain bread
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  • 2-3 medium sized vegetable patties (boiled potato + cilantro + green peas + corn + green beans + 1 slice of multigrain bread)
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  • 2 medium sized protein patties (mixed sprouts boiled and churned + soya chunks / lobia beans)
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  • 2 moong dal paneer vegetable chilla (140gms of grated paneer) / 2 plain moong dal chilla
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  • 2 besan vegetable paneer chilla (140gms of grated paneer) / 2 plain besan chilla
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  • A bowl of mix sprouts chaat with ginger, blanched spinach and oats
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  • 2 medium ragi dosa with coconut chutney
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  • 2 mix dal dosa (50% chana dal + toor dal or moong dal + urad dal + masoor dal – all 10% soak for 8 hours and then ground) + coconut chutney
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  • A cup of vegetable poha with peanuts and pomegranate seeds

    • 2nd Meal – Mid Morning Meal Options:

  • 6 overnight soaked Almonds
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  • 1 tablespoon of roasted flax seeds + black sesame seeds + ajwain seeds
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  • 1 tablespoon of mixed seeds (sunflower seeds + pumpkin seeds + chia seeds)
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  • 1 glass of coconut water
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  • A small bowl of roasted chana
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  • A glass of buttermilk (3tbsp of curd + 1 cup water + spices and pinch of rock salt churn all well)

    • 3rd Meal – Lunch Options:

  • 2 multigrain roti + 1- 2 bowl of stir fried vegetables (cauliflower + carrot + French beans + flat beans + capsicum + tomatoes)
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  • A bowl of daal + A bowl of sabji + 1 glass of buttermilk
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  • A bowl of chana palak dal with 1tsp ginger and garlic + tomatoes
    •
  • A bowl of dudhi chana palak dal
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  • ½ cup quinoa with stir fried veggies
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  • 1 Jowar pocket with 1 protein patties and veggies with hummus
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  • A cup of buckwheat porridge with mung dal and palak-broccoli + garlic and other veggies

    • 4th Meal – Evening Snack Options:

  • 1 fruit
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  • 2 khakhra
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  • A cup of ghee roasted Makhanas
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  • 2 Egg whites
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  • 2 Wanuts + 2 Figs + 4 Cashews
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  • Avocado (Guacamole)

    • 5th Meal – Dinner Options:

  • A large bowl of mixed vegetable soup
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  • A large bowl of lentil soup
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  • A cup of oats porridge with stir fried veggies
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  • A medium bowl of saute tofu with asparagus and broccoli
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  • A cup of vegetable bajra khichdi
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  • 1 oats vegetable besan chilla with veg soup
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  • A cup of chicken soup with stir fried veggies
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  • ½ cup of steamed brown rice + small – medium sized grilled / steamed fish with a cup of dal
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  • 2 medium sized of vegetable quinoa patties 
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