Day 3 Diet Meal Plan #FeelGoodWeek

Day 3 Feel Good Week

Early Morning:- 8:00 icons 30

1 glass of water with Chia  seeds-  Take 1/4th of  Chia  seeds  in 1 glass of  water and have it in the morning. 

Break fast  icons 33

Options:-

Moong Dal chilla- 2 (serve with mint chutney)

Moong dal Chilla Recipe:-

Take the 3 tbsp  flour , add salt, chilli garlic paste and other spices as per your taste. Add water to it to make it like dosa batter consistency.Keep the batter for 15-20 minutes. And then add ½ tsp oil on the pan and spread the batter on the pan and cook it on both the sides. Serve it with curd/tomato chutney/green chutney.

Mid meal  :- Fruit ( Apple ,pear,pineapple,Papaya,Guava,orange.)

4 to 5 soaked  almonds + 1-2 walnut pieces

 

Lunch icons 27

2 wheat chapati + 1 bowl dal + 1 bowl vegetable  Sabzi  +1 plate salad +1 cup curd

Dal recipe :-

  • 3-4 tbsp Moong dal/toor dal
  • 1 Cup Water
  • Salt to taste
  • 1 tsp oil for tadka
  • Cook in Cooker & add some tadka for dal.

Vegetable Sabzi :-

  • Take some Fresh Mix Veg Sabzi,
  • In a pan add 3 tsp oil ,1 Onion,2 Tomato (Chopped/Paste),Ginger garlic paste,2 green chillies,curry leaves
  • Add Chopped mix vegetables saute in a pan
  • Add Salt & ½ tsbp Turmeric powder ½ tsp Garam masala
  • Then ½ cup Water in a pan then cook well and serve after 15 mint with chapati. 

Time icons 28

1 cup tea 100 ml milk–without sugar

Note:– Along with tea-you can take roasted chana/makhana/oats/puffed jowar/puff oats,sprouts ,black chana.

Pre Workout icons 3

Peanut Butter with 2 Brown Bread OR Bananas

Recipe :- 2 brown bread with  ½ tsp Peanut butter .

 Post Workout icons 25

Evolve /Strength Protein Shake .

1 Scoop Evolve protein & Strength protein in a Shaker have it after workout.

Dinner  icons 16

Options:-

1.)

2  wheat  chapati +1 bowl dal   +  Rajma masala    + salad +curd/ Raita

Rajma Recipe :

Soak and cook beans

  • Sort dried beans and discard any misshapen or discolored beans. Rinse a couple of times, and then soak 1 cup rajma (kidney beans) in enough water to cover them. Soaking should ideally last for 8 to 9 hours, so I usually soak them the night before I cook.
  • Once the beans are well soaked, discard the soaking water. Drain and rinse the soaked beans a few times to remove any leftover grit, if any.
  • Add 3.5 to 4 cups of water and stir. Pressure cook the rajma for 18 to 20 whistles (or for about 15 to 20 minutes).
  • While the kidney beans are cooking, chop 1 large onion (¾ to 1 cup finely chopped onion), 2 large tomatoes (1 cup finely chopped tomatoes) and make the crushed ginger +  garlic  + green chili paste.
  • For the paste, you need to crush or grind 1 inch ginger, 5 to 6 small garlic cloves (or 3 to 4 medium garlic cloves), and 1 to 2 green chilies to a paste in a mortar-pestle or a small grinder.

Add ½ teaspoon cumin seeds  then add the finely chopped onions, Tomatoes, Ginger garlic paste,¼ tsp  turmeric powder ,½ tsp red chilli powder,½ tsp coriander powder ,½ garam masala ,Mix well then add rajma with 1 cup of water cook on low flame then after 30 min off the flame and serve with chapati.

 Note:-

  • Oil Intake:- 3 tsp /day.
  • Try to limit the intake of Salt, potatoes, sugar, jaggery, honey, fried foods, namkeen, poha, rava(semolina/suji),junk food, cashews, fruit juices and white rice.
  •  Excess ghee, butter, oil, cream. & try to limit salt intake.
  • Try to limit the amount of potatoes, Avoid sugar, honey, jaggery, sweets, cake, pastry, ice cream.
  • Avoid all packaged foods.
  • maida products, fried foods, juices, soda, cola , bakery items, junk foods
  • Limit high fat dairy products like  full cream milk, cheese, butter, mayo etc
  • Exercise or Workout Daily at least 45  minutes – 1 hrs
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