Yummy healthy recipe for dinner
25 to 30 minutes of brisk walking/jogging
Climb 10 to 15 floors (4 to 5 at a time)
30 second Plank and hold (upto 10 sets)
10 to 20 reps of Squat walk (4 left and 4 right)
Stretch all major muscles for 5 to 7 minutes
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
Option 1: 2 to 3 Idlis (Oil-free) and Sambhar (Oil-free) avoid chutney
Kcal: varies
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Egg Bhurji (made from 1 whole egg and 2 to 3 egg whites) with 1 Atta toast (no butter)
Kcal: About 150 to 250
Pre-lunch
Time: around 11am
1 glass of buttermilk (made from skimmed yogurt)
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A Bowl Sprouts/Pulses/Beans
1 plain chapatti
A green leafy vegetable (a maximum of 1/2 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]
Green Tea
A bowl of salad
Kcal: 50 to 150
Pre-dinner
Fruit of your choice
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Satay vegetables
Option 2: Satay chicken
Stir fry the vegetables or the chicken in Satay sauce
Recipe for Satay sauce:
1/2 cup peanut butter
A handful of roasted peanuts
1/2 cup coconut milk (low fat preferrable)
1/2 onion grated
1 tsp brown sugar (well, yes it’s required)
1 tsp Paprika powder
1 tsp red chili (optional to make it spicy)
1 tsp dark soy sauce
1/2 lemon (adjust according to taste)
salt as required
Note: No oil required, the sauce itself has the fat (good fat) you need to stir fry chicken and veges.