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
1-3 egg white vegetable bhurji with 2 slices of multigrain bread
2-3 medium sized vegetable patties (boiled potato + cilantro + green peas + corn + green beans + 1 slice of multigrain bread)
2 medium sized protein patties (mixed sprouts boiled and churned + soya chunks / lobia beans)
2 moong dal paneer vegetable chilla (140gms of grated paneer) / 2 plain moong dal chilla
2 besan vegetable paneer chilla (140gms of grated paneer) / 2 plain besan chilla
A bowl of mix sprouts chaat with ginger, blanched spinach and oats
2 medium ragi dosa with coconut chutney
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
A cup of vegetable poha with peanuts and pomegranate seeds
2nd Meal – Mid Morning Meal Options:
6 overnight soaked Almonds
1 tablespoon of roasted flax seeds + black sesame seeds + ajwain seeds
1 tablespoon of mixed seeds (sunflower seeds + pumpkin seeds + chia seeds)
1 glass of coconut water
A small bowl of roasted chana
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)
A bowl of daal + A bowl of sabji + 1 glass of buttermilk
A bowl of chana palak dal with 1tsp ginger and garlic + tomatoes
A bowl of dudhi chana palak dal
½ cup quinoa with stir fried veggies
1 Jowar pocket with 1 protein patties and veggies with hummus
A cup of buckwheat porridge with mung dal and palak-broccoli + garlic and other veggies
4th Meal – Evening Snack Options:
1 fruit
2 khakhra
A cup of ghee roasted Makhanas
2 Egg whites
2 Wanuts + 2 Figs + 4 Cashews
Avocado (Guacamole)
5th Meal – Dinner Options:
A large bowl of mixed vegetable soup
A large bowl of lentil soup
A cup of oats porridge with stir fried veggies
A medium bowl of saute tofu with asparagus and broccoli
A cup of vegetable bajra khichdi
1 oats vegetable besan chilla with veg soup
A cup of chicken soup with stir fried veggies
½ cup of steamed brown rice + small – medium sized grilled / steamed fish with a cup of dal
2 medium sized of vegetable quinoa patties
TAKE HAIR DIAGNOSIS
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