Day 1

Schedule for 13th June 2016

Since it’s the 1st day, it won’t be a lot of exercise.

Climb 15 floors/levels, at least 5 at a time (please use the elevator to come down)
Run for 45 minutes (at varying paces with rest in between)

Note :

– If you can’t run fast, increase the time accordingly. Target should be at least 4 kms
– If you are already into any other form of cardio, you can skip the running part
– If you have already worked out at Neha’s Cross Training you can skip both of the above.

1st Meal

Time: As soon as you get up and brush your teeth

Green tea + 2 almonds + 2 walnuts

Kcal: Not more than 50 (plain green tea)

PS: You may add honey and lemon if you don’t like green tea by itself (separate calories)

Breakfast

Time: Once you get ready/After exercise (if in the morning)

Skim Milk Coffee or a portion of wholegrain cereals with skim milk

Kcal: About 150

PS: Add no more than 2 tsp of sugar in your coffee (unless advised by your doctor)

Pre-lunch

Time: around 11am

Buttermilk (made from skim/light yogurt)

Kcal: Not more than 50

Lunch

Time: 12:30 to 1:30

2 small plain chapattis (each made of about 15gm [1tbsp] flour)

1 cup cooked cabbage sabji and/or dal (a maximum of 1 tsp rice bran oil)

Salad (Cucumber, Tomatoes & optional Onions)

1 tsp sunflower seeds/flaxseeds/watermelon seeds

Kcal: 250 to 300

Snacks

Time: 3:30 to 4:30

A portion of Oats (about 35 gms)

Recipe – Boil whole oats in the microwave. Add ½ tsp salt, ½ tsp turmeric, 1 tsp coriander cumin, ½ tsp garam masala ¾ tsp chili & salt as required

Simply add Maggi masala

PS: If you’re using masala oats, you can simply microwave it.

Kcal: About 175

Pre-dinner

Time: Around 6/before exercise (if in the evening)

A fruit of your choice

Kcal: Around 125 (varies)

Dinner

Time: your usual dinner time/not later than 8:30

Tandoor/Roasted vegetables

Ingredients- Potato/Sweet potato/Cauliflower/Broccoli/Onions/Capsicum/Tomatoes/Chicken breast

Recipe- To make a marinade, in a bowl, take 2 tbsp yogurt, 1 tsp rice bran oil, 1½ tsp coriander cumin, 1 tsp red chili, 1 tsp garam masala, ½ tsp turmeric, a pinch of asafoetida, ½ lemon & salt as required
Dip the vegetables in the marinade and roast them in the ove or tandoor. Sprinkle Chat masala on top.

Kcal:
Marinade: no more than 100
100gm potato: about 75
100gm Cauliflower: about 30
100gm Broccoli: about 35
100gm Chicken breast: about 150

Enjoy the 1st day.. It will get sweeter and sweeter now on..