Jog/brisk walk for 10 minutes
Climb 4 to 5 stairs
3 sets of:
– Jog/brisk walk for 5 minutes
– 5*2 Jumping lunges
3 sets of:
– 20 Twist and turn
– 15 to 20 push ups
– 10 to 12 back extensions
5 to 7 mins of stretch—all major muscles (ask us if unsure)
– If you are already into any other form of cardio, you can skip the running part
Note:
Please be aware that if you have not exercised since a long time, your muscles might ache but that is normal and nothing to worry about. It will go away in a couple of days.
1st Meal
Time: As soon as you get up and brush your teeth
Green tea + 2 almonds + 2 walnuts + 1 fig + 1 date
Kcal: Not more than 75 (plain green tea)
PS: You may add honey and lemon if you don’t like green tea by itself (about 50 extra calories)
Breakfast
Time: Once you get ready/After exercise (if in the morning)
Option 1: Beans on 2 Atta toasts (lots of beans) (optional whey protein)
Option 2: 1 bowl whole grain cereals with 150ml skim milk (optional whey protein)
Kcal: 150 to 250
Option 3: Boiled Egg Bhurji (made from 1 whole egg and 2 to 3 egg whites) with 2 Atta Bread Toast (no butter)
Same way as you make ordinary bhurji. Just grate the boiled eggs and add them in the sautéed tomatoes and onions
Kcal: About 200 to 250
Pre-lunch
Time: around 11am
1 Bowl Sprouts/Pulses (mix tomatoes and optional onions. Also add a few drops of lemon and a pinch of chat masala)
Kcal: 100 to 150
Lunch
Time: 12:30 to 1:30
2 chapattis
A green leafy vegetable (a maximum of 1 tsp rice bran oil)
Salad (Cucumber, Tomatoes, Carrot & Beetroot)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Optional: Add 2 boiled egg whites
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30
Buttermilk (made from skim/light yogurt)
OR
Coconut Water
Kcal: Around 50
Snacks 2
1 Fruit
Kcal: About 100 to 150
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: 1 or 2 Multigrain (with oats) mix vegetable paratha (without oil) with skimmed yogurt
You can add potatoes, capsicum, onions, carrots, cabbage, cauliflower, broccoli, etc. in the paratha. Don’t forget to add Indian spices of your choice.
Option 2: 2 Multigrain mix vegetable paratha with chicken breast mince