FITNESS : DIET : SUPPLEMENTS : WORKOUT

DAY : 6 On Day 6, have idli with sambar for breakfast For lunch, roti with curd and aloo baingan tamatar ki sabzi To end Day 6, eat green gram with roti and bhindi sabzi Day 6 Diet Chart 6:30 AM Cucumber Detox Water(1 glass) 8:00 AM Mixed Sambar(1 bowl)Idli(2 idli) 12:00 PM Skimmed Milk Paneer(100 grams) 2:00 PM Mixed Vegetable Salad(1 katori) 2:10 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori) Roti (1 roti/chapati) 4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass) 5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup) 8:50 PM Mixed Vegetable Salad(1 katori) 9:00 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori) Roti (1 roti/chapati)

DAY : 5  Have a glass of skimmed milk and peas poha for breakfast on the fifth day. Eat a missi roti with low fat paneer curry in the afternoon. End the day with roti, curd and aloo baingan tamatar ki sabzi. Day 5 Diet Chart 6:30 AM Cucumber Detox Water(1 glass) 8:00 AM Skimmed Milk(1 glass)Peas Poha(1.5 katori) 12:00 PM Skimmed Milk Paneer(100 grams) 2:00 PM Mixed Vegetable Salad(1 katori) 2:10 PM Low Fat Paneer Curry(1.5 katori)Missi Roti(1 roti) 4:00 PM Papaya(1 cup 1″ pieces)Buttermilk(1 glass) 5:30 PM Tea with Less Sugar and Milk(1 teacup) 8:50 PM Mixed Vegetable Salad(1 katori) 9:00 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori) Roti (1 roti/chapati)

DAY : 4 Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette Follow that up with Moong Dal, Bhindi Sabzi, and roti. Complete the day’s food intake with steamed rice and palak chole. Day 4 Diet Chart 6:30 AM Cucumber Detox Water(1 glass) 8:00 AM Fruit and Nuts Yogurt Smoothie(0.75 glass) Egg Omelette(1 serve(one egg)) 12:00 PM Skimmed Milk Paneer(100 grams) 2:00 PM Mixed Vegetable Salad(1 katori) 2:10 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori) Roti (1 roti/chapati) 4:00 PM Orange(1 fruit (2-5/8″ dia))Buttermilk(1 glass) 5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup) 8:50 PM Mixed Vegetable Salad(1 katori) 9:00 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

DAY : 3  Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt. In the afternoon, have sauteed vegetables with paneer and some green chutney. Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note. Day 3 Diet Chart 6:30 AM Cucumber Detox Water(1 glass) 8:00 AM Skim Milk Yoghurt(1 cup (8 fl oz))Multigrain Toast(2 toast) 12:00 PM Skimmed Milk Paneer(100 grams) 2:00 PM Mixed Vegetable Salad(1 katori) 2:10 PM Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati) Green Chutney(2 tablespoon) 4:00 PM Banana(0.5 small (6″ to 6-7/8″ long))Buttermilk(1 glass) 5:30 PM Tea with Less Sugar and Milk(1 teacup) 8:50 PM Mixed Vegetable Salad(1 katori) 9:00 PM Lentil Curry(0.75 bowl)Methi Rice(0.5 katori)

DAY : 2  On the second day, eat a mixed vegetable stuffed roti with curd for breakfast. For lunch, have half a katori of methi rice along with lentil curry. End your day with sauteed vegetables and green chutney. Day 2 Diet Chart 6:30 AM Cucumber Detox Water(1 glass) 8:00 AM Curd(1.5 katori)Mixed Vegetable Stuffed Roti(2 piece) 12:00 PM Skimmed Milk Paneer(100 grams) 2:00 PM Mixed Vegetable Salad(1 katori) 2:10 PM Lentil Curry(0.75 bowl)Methi Rice(0.5 katori) 4:00 PM Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass) 5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup) 8:50 PM Mixed Vegetable Salad(1 katori) 9:00 PM Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati) Green Chutney(2 tablespoon)                                   SOURABH SHARMA   CERTIFIED FITNESS TRAINER , NUTRITIONIST & DIETICIAN               ...

DAY 1 Day 1 Diet Chart 6:30 AM Cucumber Detox Water(1 glass) 8:00 AM Oats Porridge in Skimmed Milk(1 bowl) Mixed Nuts(25 grams 12:00 PM Skimmed Milk Paneer(100 grams) 2:00 PM Mixed Vegetable Salad(1 katori) 2:10 PM Dal(1 katori)Gajar Matar Sabzi(1 katori) Roti (1 roti/chapati) 4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass) 5:30 PM Tea with Less Sugar and Milk(1 teacup) 8:50 PM Mixed Vegetable Salad(1 katori) 9:00 PM Dal(1 katori)Lauki Sabzi(1 katori) Roti (1 roti/chapati) DAY 2 DIET CHART 30th may 2020