Any form of cardio for 45 minutes to 1 hour (jogging/brisk walking/cycling/swimming, etc.)
30 to 40 Burpees
5 to 7 mins of stretching—all major muscles (ask us if unsure)
– If you are working out at Neha’s Cross Training, you can skip the exercise
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: A bowl of Poha or Dhokla (no oil)
Kcal: varies
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Masala omelette (made from 1 whole egg and 2 to 3 egg whites) with 1 Atta toast (no butte)
Kcal: About 100 to 200
Pre-lunch
Time: around 11am
A bowl of salad
1 glass of buttermilk (made from skimmed yogurt)
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A bowl of brown rice
A vegetable of your choice and dal (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30 [adjust quantity on hunger, or delay/skip]
Coconut water
OR
Lemon juice without sugar & a fruit
Kcal: Around 50 to 100
Snacks 2
Option 1: Dhani (jowar popcorn) or Popcorn (unroasted or home roasted with almost zero oil)
Kcal: 50 to 100 kcal
Option 2: A bowl of oats (heavier option, adjust portion in dinner)
Kcal: 100 to 200 kcal
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Palak Khichdi (no oil, you may add 1 tsp ghee)
Option 2: 2 to 3 Palak Moong dal chilla (use cooking spray or max 1tsp oil total)
Option 3: Grilled chicken with spinach rice (brown)
In the khichdi use onions, ginger garlic, green chilies, Indian spices and spinach