High Protein Diet High Fiber Diet Plan-Hardik

Plan Name : High Protein
Plan Dates :Jan 31, 2023 - Feb 09, 2023

Diet High Fiber Diet Plan
Plan Description
Weight loss diet
DIET SECTION
Startdate : Jan 31, 2023 Enddate : Feb 09, 2023
Date - Jan 31, 23 Tue
Early Morning - (07:00 AM )

SOAKED ALMONDS ( 6 )
PUMPKIN SEEDS ( 1 Tbsp)
SUNFLOWER SEEDS ( 5 Grams)
BLACK RAISINS ( 10 Raisin (0.46g))
BreakFast - (08:00 AM )
SATTU PARATHA ( 2 Paratha (80.0g))
CURD ( 0.5 Cup)
Mid Morning - (11:30 AM )

FRUIT ( 1 )
Lunch - (01:00 PM )
VEGETABLE ( 1 Bowl)
(green leafy)
JOWAR ROTI ( 1.5 Small (6" To 6-7/8" Long))
BLACK CHANA SALAD ( 1 Cup)
Evening - (04:00 PM )
KHAKRA ( 1 Khakra (20.0g))
GREEN TEA ( 1 Teacup (180.0g))
Dinner - (07:00 PM )
TOOR DAL KHICHDI ( 1 Bowl (233.0g))
(1 tsp. ghee)
GREEN SALAD ( 1 Katori (83.0g))

(check recipe section for recipe)
Post Dinner - (09:30 PM )

WARM WATER ( 1 )
(add 1tbsp. apple cider vinegar)
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Date - Feb 01, 23 Wed

FRUIT ( 1 Fruit, Medium (3" Dia))
OATS UPMA ( 1 Cup)
Mid Morning
BUTTERMILK ( 1 Glass (250.0g))
SALAD ( 1 Bowl (1.0g))
Lunch - (01:00 PM )
VEGETABLE ( 1 Bowl)
(SEASONABLE VEGETABLE)
JOWAR ROTI ( 1.5 )
ARHAR MOONG CHANA AND MASOOR MIX DAL ( 1 Katori (150.0g))
GREEN TEA ( 1 Tea Cup)
MAKHANA ( 10 Grams)
GREEN LEAFY SALAD ( 1 Bowl (1 Serving))
(Click For Recipe)
JAU DALIYA WITH MIX VEGETABLE ( 1 Bowl (350.0g))
Bed Time
WARM WATER ( 1 Glass)
Date - Feb 02, 23 Thu

FRUIT ( 1 )
MIXED SPROUTS POHA ( 1 Katori (100.0g))
Mid Morning - (12:00 PM )

Lunch - (01:00 PM )
LEAFY VEGETABLES ( 1 Bowl)
BLACK CHANA SALAD ( 1 Cup)

EGG WHITE ( 2 )
LENTIL SOUP ( 1 Cup (250.0g))
PANEER BHURJI ( 1 Cup (166.0g))
NUTRITIOUS CHAPATTI ( 2 )
Bed Time
Date - Feb 03, 23 Fri

SOAKED ALMOND ( 5 Piece)
SESAME SEEDS ( 1 Tablespoon)
BEETROOT CARROT JUICE ( 1 Glass)
FRUIT ( 1 )

COCONUT WATER ( 1 Glass)
Lunch - (01:00 PM )
GRATED VEGETABLE CHAPATI ( 2 )
SOYABEAN SABJI ( 1 Katori (100.0g))
APPLE SPROUT SALAD ( 1 Katori (83.0g))
SPROUTS ( 5 Tbsp)
SALAD ( 1 Bowl)
MIXED VEGETABLE PULAO ( 1 Bowl (289.0g))

(prefer semi brown rice add paneer and peas)

WARM WATER ( 1 )
Date - Feb 04, 23 Sat


EGG WHITE ( 3 )
Lunch - (01:00 PM )
SPROUTS CURRY ( 1 Katori (150.0g))
GRATED VEGETABLE CHAPATI ( 1 )
CURD RICE ( 1 Cup (206.0g))
ROASTED CHANA ( 0.5 )
(1/2 handful)
WHITE BEAN SALAD ( 1 Bowl)
(Click For Recipe)
MEETHI THALIPITH ( 2 )
GARLIC FLAXSEEDS CHUTNEY ( 2 Tbsp)
Bed Time
Date - Feb 05, 23 Sun

MOONG DAL CHEELA ( 2 )

FRUIT ( 1 Fruit)
Lunch - (01:00 PM )
JOWAR ROTI ( 1.5 )
SALAD ( 1 )
DAL PALAK ( 1 Bowl (350.0g))
SWEET POTATO WITH POMEGRANATE ( 1 Cup)
SALAD ( 1 Bowl)
(add paneer)
JAU DALIYA WITH MIX VEGETABLE ( 1 Bowl (350.0g))

WARM WATER ( 1 )
Date - Feb 06, 23 Mon

NOTE: 1 Glass jeera water add pinch of turmeric every day
PUMPKIN SEED ( 10 Grams)
OATS BESAN CHILLA ( 2 Piece (60.0g))

SALAD ( 1 Bowl)
Lunch - (01:00 PM )
VEGETABLE ( 1 Bowl)
(SEASONABLE VEGETABLE)
OATS WHEAT ROTI ( 1 )
DAL ( 1 Bowl)
GREEN TEA ( 1 Cup)
FRUIT ( 1 Fruit)
(any seasonal fruit )
SOUP ( 1 Bowl (350.0g))
(any vegetable soup)
PANEER SALAD ( 1 Bowl (194.0g))

WARM WATER ( 1 )
Date - Feb 07, 23 Tue

SOAKED WALNUTS ( 2 Piece ( Half Of One) (2.4g))
BLUEBERRY OATMEAL ( 1 Bowl)

(click for recipe)

SALAD ( 1 Katori (100.0g))

Lunch - (01:00 PM )
VEGETABLE ( 1 Bowl)
OATS WHEAT ROTI ( 2 Roti/Chapati)
BEETROOT RAITA ( 1 Katori (150.0g))
GREEN TEA ( 1 Cup)
ROASTED CHANA ( 1 )
(1 handful) or PEANUT BUTTER SANDWICH ( 1 )
NOTE: add vegetables ( cauliflower/ peas/ carrot )
VEGETABLE SOUP ( 1 Bowl)
JAU DALIYA WITH MIX VEGETABLE ( 1.5 Bowl (350.0g))
Post Dinner
WARM WATER ( 1 )
Date - Feb 08, 23 Wed

VEGETABLE UPMA ( 1 Bowl (290.0g))

SALAD ( 1 )
Lunch - (01:00 PM )
LEAFY VEGETABLES ( 1 Bowl)
CURD ( 0.5 Cup)
KHAKRA ( 1 Khakra (20.0g))
GREEN TEA ( 1 Cup)
MIXED VEGETABLE SOUP ( 1 Bowl (350.0g))
CHICKPEA CHAT ( 1.5 Cup)
Bed Time
WARM WATER ( 1 )
Date - Feb 09, 23 Thu


EGG OMELETTE ( 2 Medium (2-1/4" Dia))

SALAD ( 1 )
Lunch - (01:00 PM )
ROTI ( 1 Roti/Chapati (35.0g))
RAJMAH CURRY WITH RICE ( 200 Grams)

(1 medium bowl)
VEGETABLE ( 1 Bowl)
GREEN TEA ( 1 Cup)
PANEER SANDWICH ( 1 )
JAU DALIYA WITH MIX VEGETABLE ( 1 Katori (150.0g))
KALA CHANA CHAAT ( 1 Katori (100.0g))
Post Dinner
WARM WATER ( 1 )
Recipe(s)
Sattu Paratha
Ingredients
• cup Sattu flour

• 1 Onion
• 2 Green chili
• 1 Lemon
• 3 tablespoon Coriander leaves chopped
• 1 teaspoon Ginger finely chopped
• 1 teaspoon Garlic finely chopped
• teaspoon amchoor powder
• 1 teaspoon Ajwain/ carom seeds
• 1 cup Wheat flour
• 2 teaspoons ghee
• Salt - As needed
Instructions
• To prepare the dough. Mix wheat flour, ghee, and salt.

• Add lukewarm water to make a soft non-sticky dough. Keep aside for 10 mins.
• Meanwhile for the stuffing, In a mixing bowl, take sattu flour, chopped onion, coriander leaves, chili, ginger, garlic, ajwain,
lemon, juice, and amchoor powder.

• Add lemon juice and sprinkle one teaspoon of water to make the stuffing soft.
• Knead the dough again to make it smooths.
• Take one dough ball and spread it to a thick disc and place the stuffing in half-spread paratha.
• Gather the sides to cover and seal the stuffing. Pinch off excess if any. Dust well and roll into thick paratha gently.
• Heat Tawa, once hot, cook the paratha on both sides with oil drizzled. Cook on medium heat until golden spots appear.
• Serve sattu ka paratha with mint/coriander chutney, garlic flaxseed chutney, or dahi tadka, boondi raita.
White Bean Salad
Simple Bean salad loaded with bright classical flavours! Fresh beans, chopped veggies, and fresh herbs tossed together in
one big bowl. No fancy dressing, just a squeeze of lemon juice and extra virgin olive oil is all you need! This Bean Salad is a
fast, easy, and fresh side dish that pairs nicely with anything grilled or roasted.
Ingredients
• 30g of Field Bean, White

• 10g of Cucumber, Green, Short
• 10g of Tomato,Red
• 10g of Spring Onion
• 5g of Coriander Leaves
• 2g of Salt
• 2g of Pepper Powder
• 10g of Lemon Juice
• 10g of Mint Leaves
• 5g of Olive Oil
Cooking Instruction
• In a large mixing bowl, add white beans(soaked 5-6 hr. and cooked in a pressure cooker) add cucumbers, tomatoes,
green onions, coriander leaves and mint. Season with salt and pepper. Finish with lemon juice and with extra virgin olive
oil. Give the salad a good toss to combine. Taste and adjust seasoning and serve.
Blueberry Oatmeal
It is a Top high-fibre meal in the form of porridge with creamy Greek yogurt and healthy blueberries. It has a good shelf life
and is a very filling option for breakfast.
Ingredients
• 3 tbsp ( Porridge oats) of Oats

• 1 tbsp of Greek Yogurt Plain
• 1/2 cup of Blueberry
• 1 tsp of Honey
Cooking Instruction
• Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until
thickened. Remove from the heat and add a third of the yogurt. Meanwhile, tip the blueberries into a pan with 1 tbsp water
and the honey if using, and gently poach until the blueberries have thawed and they are tender, but still holding their
shape. Spoon the porridge into bowls, top with the remaining yogurt, and spoon over the blueberries.
Grated Vegetable Chapati
Benefits-
• They look really appetizing. Adding 50% vegetable makes the roti easier to digest.

• They also taste delicious
• Adds nutrient-rich vegetables to our diet.
• For a person with a sedentary or not-so-active lifestyle, its the excess grain intake and low intake of fibre and vegetables
that cause the body to develop many various health complications. So just making this simple switch can make a big
difference to overall health.
Ingredients
• 125 GMS of Oats Flour

• 40 of Beet Root
• Salt
Cooking Instruction
• Method- Take 1 cup of any grated seasonal vegetable (cucumber, beetroot, carrot, or spinach) and 1 cup of flour (jowar/
wheat/sattu/amaranth). Combine them together. Use water to make it dough. Make chapati from this dough. In this
manner, you can make chapatis using a variety of different vegetables such as pumpkin, ghiya, carrot, coriander leaves,
methi, and spinach.
Green Leafy Salad
Green leafy salad is a simple and quick recipe and can be prepared instantly. This recipe is inclusive of colorful vegetables to
fill you up with ample fiber and other nutrients.
Ingredients
• 20g of Lettuce
• 20g of Tomato,Red
• 10g of Spinach
• 20g of Spring Onion
• 10g of Walnut
• 10g of Pumpkin Seeds
• 10g of Garlic
• 5g of Red Chilli
• 2g of Salt
• 2g of Pepper Powder
Cooking Instruction
• Wash spinach and lettuce leaves and keep them aside. Prepare the dressing by blending lemon juice, garlic and red chilli
pepper. Chop onion and tomatoes. Now mix all the ingredients including spinach, lettuce, chopped veggies, roasted
walnuts, pumpkin seeds and together in a salad bowl and sprinkle the dressing prepared over it. Toss it well by adding
salt and pepper as per taste. Serve and enjoy.
• Note: To make bowl more healthy can add sprouts.
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Plan Name : High Protein

Plan Dates :Jan 31, 2023 - Feb 09, 2023

Weight loss diet

Startdate : Jan 31, 2023 Enddate : Feb 09, 2023

Date - Jan 31, 23 Tue

Early Morning - (07:00 AM )

PUMPKIN SEEDS ( 1 Tbsp)

SUNFLOWER SEEDS ( 5 Grams)

BLACK RAISINS ( 10 Raisin (0.46g))

CURD ( 0.5 Cup)

Mid Morning - (11:30 AM )

JOWAR ROTI ( 1.5 Small (6" To 6-7/8" Long))

BLACK CHANA SALAD ( 1 Cup)

GREEN TEA ( 1 Teacup (180.0g))

GREEN SALAD ( 1 Katori (83.0g))

Post Dinner - (09:30 PM )

Nutrifyme Prachi.Nutritionist@Gmail.Com Powered by Zoconut - Page 1 of 9

Early Morning - (07:00 AM )

PUMPKIN SEEDS ( 1 Tbsp)

SUNFLOWER SEEDS ( 5 Grams)

BLACK RAISINS ( 10 Raisin (0.46g))

OATS UPMA ( 1 Cup)

SALAD ( 1 Bowl (1.0g))

JOWAR ROTI ( 1.5 )

ARHAR MOONG CHANA AND MASOOR MIX DAL ( 1 Katori (150.0g))

JAU DALIYA WITH MIX VEGETABLE ( 1 Bowl (350.0g))

Date - Feb 02, 23 Thu

Early Morning - (07:00 AM )

PUMPKIN SEEDS ( 1 Tbsp)

SUNFLOWER SEEDS ( 5 Grams)

BLACK RAISINS ( 10 Raisin (0.46g))

MIXED SPROUTS POHA ( 1 Katori (100.0g))

Mid Morning - (12:00 PM )

LEAFY VEGETABLES ( 1 Bowl)

BLACK CHANA SALAD ( 1 Cup)

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PANEER BHURJI ( 1 Cup (166.0g))

Date - Feb 03, 23 Fri

Early Morning - (07:00 AM )

PUMPKIN SEEDS ( 1 Tbsp)

SESAME SEEDS ( 1 Tablespoon)

Mid Morning - (11:30 PM )

SOYABEAN SABJI ( 1 Katori (100.0g))

APPLE SPROUT SALAD ( 1 Katori (83.0g))

MIXED VEGETABLE PULAO ( 1 Bowl (289.0g))

Post Dinner - (10:00 PM )

Date - Feb 04, 23 Sat

Early Morning - (07:00 AM )

PUMPKIN SEEDS ( 1 Tbsp)

SUNFLOWER SEEDS ( 5 Grams)

BLACK RAISINS ( 10 Raisin (0.46g))

Nutrifyme Prachi.Nutritionist@Gmail.Com Powered by Zoconut - Page 3 of 9

SPROUTS CURRY ( 1 Katori (150.0g))

GRATED VEGETABLE CHAPATI ( 1 )

CURD RICE ( 1 Cup (206.0g))

GREEN TEA ( 1 Teacup (180.0g))

GARLIC FLAXSEEDS CHUTNEY ( 2 Tbsp)

Date - Feb 05, 23 Sun

Early Morning - (07:00 AM )