Diet Plan

Name: Teja
Age: 30
BMI: 25.34
Weight: 77.6
Diet Preference: Vegetarian
Nutritionist Name: sonali.sanyal@healthifyme.com
06:30 AM
Banana(1.0 small(4.5" long)) Lemon Water(1.0 glass)
08:30 AM
Protein & Herbs for Men, Chocolate, OZiva(1.0 scoop)
10:00 AM
Idli(3.0 idli(regular)) Homemade Sambar(1.0 katori)

or
Toned Milk(1.0 glass) upma with Peanuts Peas and Broccoli(1.5 katori)
or
Dosa(2.0 small) Peanut Chutney(2.0 tablespoon)
or
Toned Milk(1.0 glass) Veg Poha(1.5 katori)
or
Muesli(50.0 grams) Toned Milk(1.0 glass)
or
Whole Wheat Bread(3.0 slice) Omelette- Egg Whole(1.0 egg per omelette)
or
Oats(50.0 grams) Toned Milk(1.0 glass)
11:30 AM
Papaya, ripe(2.0 cup 1" pieces) Flax Seeds Powder(1.0 tsp, ground)
or
Apple(1.0 small (2-3/4" dia)) Flax Seeds Powder(1.0 tsp, ground)
or
Orange(1.0 large (3-1/16" dia)) Flax Seeds Powder(1.0 tsp, ground)
01:30 PM
Steamed Hand Pounded Rice(1.0 bowl) Tur Dal Sambar(1.0 katori) Bhindi Bhaji(1.0 katori)
or
Steamed Hand Pounded Rice(1.0 bowl) Tur Dal(1.0 katori) Carrot Beans Sabji(1.0 katori)
or
Steamed Hand Pounded Rice(1.0 bowl) Paneer Matar(1.0 katori) Cucumber Beetroot Salad(1.0
katori)
or
Steamed Hand Pounded Rice(1.0 bowl) Beans Sabji(1.0 katori) Palak Dal(1.0 katori)
or
Steamed Hand Pounded Rice(1.0 bowl) Mixed veg Sambar(1.0 katori) Beetroot Sabji(1.0 katori)
or
Steamed Hand Pounded Rice(1.0 bowl) Soyabean Curry(1.0 katori) Cucumber Carrot Salad(1.0
katori)
or
Steamed Hand Pounded Rice(1.0 bowl) Brinjal Curry(1.0 katori) Moong Dal with Greens(1.0 katori)
05:00 PM
Roasted Peanuts(20.0 peanut(small)) roasted kala chana(2.0 tablespoon)

or
Roasted Peanuts(20.0 peanut(small)) Sauteed Mixed Sprouts(0.5 katori)
or
Soaked and Peeled Almonds(4.0 almond) Soaked Walnuts(2.0 piece (half of one)) Sweet Corn
Boiled(1.0 katori)
07:30 PM
Roti (2.0 roti/chapati) Paneer Mixed Vegetable Curry(1.0 katori)

or
Steamed Hand Pounded Rice(1.5 katori) Green Leaves Sambar(1.5 katori)
or
Tomato Garlic Chutney(2.0 tablespoon) Mixed Vegetable Sambar(1.0 katori) Moong Dal Dosa(2.0
small)
or
Khichdi(1.0 bowl) Cabbage Peas Curry(1.0 katori)
or
Idli(3.0 idli(regular)) Sambar(1.0 katori)
or
Sambar(1.0 katori) Rava Dosa(2.0 small) Peanut Tomato Chutney(2.0 teaspoon)
or
Roti(2.0 roti/chapati) Egg Curry(1.0 serve(1 egg + curry)) Cucumber Tomato Salad(1.0 katori)
NOTES
Dietary guidelines-
• Cereals must include complex and high fibre carbohydrates like brown rice, brown bread, multi grains et
c
• Include all the pulses for vegetarian source of protein
• Consume skim milk, buttermilk and yogurt made up of toned milk per day
• Consume dark green leafy vegetables at least once in 3 days
• Salads should be consumed everyday before meals
• Consume low calorie fruits such as apple, papaya and citrus fruits on daily basis
• Sugars- white sugar, brown sugar, jaggery, icing sugar, frosting and its products such as candies, sweets,
payasam, cakes, maple syrup, corn syrup should be avoided.
• Fat rich food such as lard, chips, mayonnaise, dalda, vanaspathi, coconut oil, papads, sweets, salad dress
ings should be avoided.
• Salt rich food such as dry meat, pickled food, preserved food, canned food, papads should be avoided.
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
Commonly asked questions

Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.
How often will my diet plan be changed?

Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.
Why does my plan seem monotonous?

It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.
What can I do if my plan doesn't consider my preferences?

Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.
Why do I not see results despite following the plan?

Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.

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Name: Teja

Banana(1.0 small(4.5" long)) Lemon Water(1.0 glass)

Protein & Herbs for Men, Chocolate, OZiva(1.0 scoop)

Idli(3.0 idli(regular)) Homemade Sambar(1.0 katori)

Roasted Peanuts(20.0 peanut(small)) roasted kala chana(2.0 tablespoon)

Roti (2.0 roti/chapati) Paneer Mixed Vegetable Curry(1.0 katori)

Commonly asked questions

How often will my diet plan be changed?

Why does my plan seem monotonous?

What can I do if my plan doesn't consider my preferences?

Why do I not see results despite following the plan?

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