{"id":2137,"date":"2022-01-29T16:31:22","date_gmt":"2022-01-29T16:31:22","guid":{"rendered":"https:\/\/plixlife.com\/blog\/?p=2137"},"modified":"2022-11-23T18:42:04","modified_gmt":"2022-11-23T18:42:04","slug":"day-4-diet-meal-plan-feelgoodweek","status":"publish","type":"post","link":"https:\/\/www.plixlife.com\/blog\/day-4-diet-meal-plan-feelgoodweek\/","title":{"rendered":"Day 4 Diet Meal Plan #FeelGoodWeek"},"content":{"rendered":"

\"\"Early morning<\/span> \"\"<\/h2>\n

1 glass sattu water <\/span><\/p>\n

Recipe- <\/b> 1- 2 scoop of sattu powder add in 1 glass water and add 1 tsp sugar and pinch of salt]<\/span><\/p>\n

Breakfast<\/span> \"\"<\/h2>\n

[ These meals can be used as pre work out meals , before 2-3 hour of workout]<\/strong><\/p>\n

1 green paneer paratha with 1 half bowl of fruit bowl<\/span><\/p>\n

Recipe-<\/b> 1 tbsp whole wheat flour [ other flours like ragi, makai, jowar can also be used] and for stuffing any green leafy vegetables, 50 gm paneer and 2-3 drops of oil. Avoid putting in extra oil.<\/span><\/p>\n

– make flour dough and then add stuffing and  make 2 medium size paratha. <\/span><\/p>\n

For fruits and nut bowl<\/span><\/p>\n

Raw materials – 1 medium size apple and pomegranate [ other fruits like pear, guava, strawberry can also be added] with 4-5 almonds, pistachio , 1 tsp sesame seeds and flex seeds and 1 bowl of curd.<\/span><\/p>\n

Pre training<\/span> \"\"<\/h2>\n

Before 30 mins of workout –<\/h3>\n

Any fruit juice like orange juice, apple and chikoo juice or any other sweet fruit juice.<\/span><\/p>\n

[ before 30 min of workout avoid taking food rich in protein, like milk and milk products because they can cause indigestion and bloating during workout]<\/p>\n

During training<\/span> \"\"<\/h2>\n

Sips of cold electrolyte water [water with sugar and salt solution]. <\/span><\/p>\n

Or any fruit juice which should be sweet and cold and  <\/span>PLIX VEGAN BCAA PROTEIN<\/b><\/p>\n

Post workout meal<\/span> \"\"<\/h2>\n

[these food option can be used as post training workout after 30 minutes of workout<\/b><\/p>\n

After few minutes of workout take sattu water or sugarcane juice or any fruit juice after few minutes of workout <\/span><\/p>\n

Plix Evolve performance plant protein\/ strength plant protein<\/h3>\n

After 20- 30 min Paneer salad bowl + 1-2 brown\/ multigrain bread with peanut butter with some fruit[ apple, berries, orange etc]<\/span><\/p>\n

Recipe-<\/b> 50g of paneer + 4-5 slices of cucumber, beetroot, carrot.[Or any vegetable of your liking] and 1 tbsp of boiled corn<\/span>.<\/b><\/p>\n

Lunch\"\" <\/span><\/h2>\n

2 chapati + 1 katori dal + 1 small katori Rice + 1 katori any sabzi of your liking] + 1 katori cucumber salad +  1 katori curd<\/span><\/p>\n

Recipe-<\/b> 2 tbsp whole wheat flour [ use mix multigrain flours] and 2 tbsp dal and 1 tbsp brown\/ parboiled rice.<\/span><\/p>\n

Evening snack<\/span> \"\"<\/h2>\n

Small protein bars with green tea <\/span><\/p>\n

Recipe-<\/b> granola bar- made up of protein powder\/ roasted multigrain flour with little amount of jaggery or honey + milk + nuts like almond\/ pistachios\/ walnut + seeds like pumpkin seeds\/ flax seeds\/ sesame seeds etc. mixed all the ingredients together and then mold it in any shape and let it freeze.<\/span><\/p>\n

Dinner \"\"<\/h2>\n

2 chapati +1 katori dal [any dal of your liking like akkhi masoor, rajma, moong matki dal]+ 1 katori any sabzi + 1 katori moong\/ chana veggie  salad<\/span><\/p>\n

Raw material – 3 tbsp wheat flour, 2 tbsp dal and 100 g of leafy vegetables<\/span><\/p>\n

Recipe for sprouts salad – <\/b> 4-5 slices of cucumber, beetroot, tomato.[Or any vegetable of your liking but avoid potato or sweet potato like root vegetables] and boiled 1 tbsp moong\/ chana dal [chana dal, kabuli chana dal or moong matki dal can also be included<\/span><\/p>\n

BEDTIME<\/span><\/h2>\n

 1 glass of turmeric milk or green tea<\/span><\/p>\n

 <\/b>Note –<\/b><\/p>\n

    \n
  1. Consume whole grains and pulses in your daily diet .<\/b><\/li>\n
  2. Limit your salt intake<\/b><\/li>\n
  3. Consume Fruits and vegetables to gain fiber. Avoid root vegetables like potato, sweet potato and yam etc.<\/b><\/li>\n
  4. Consume yogurt \/ curd for a healthy gut.<\/b><\/li>\n
  5. Consume oilseeds to gain healthy fat (e.g. flax seeds).<\/b><\/li>\n
  6. Avoid eating refined flour [maida] and its products like biscuits and breads .<\/b><\/li>\n
  7. limit your oil, only use 2-3 tsp oil throughout the day, use vegetable oils like sunflower oil, safflower oil and olive oil. Avoid trans fat oil and avoid eating junk food.<\/b><\/li>\n
  8. Make a fixed sleep routine and follow it.<\/b><\/li>\n
  9. Drink 2L to 2.5L water daily.<\/b><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Early morning 1 glass sattu water  Recipe-  1- 2 scoop of sattu powder add in 1 glass water and add 1 tsp sugar and pinch of salt] Breakfast [ These meals can be used as pre work out meals , before 2-3 hour of workout] 1 green paneer paratha with 1 half bowl of fruit […]<\/p>\n","protected":false},"author":13,"featured_media":4168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"two_page_speed":[],"footnotes":""},"categories":[194,191],"tags":[],"thb-sponsors":[],"class_list":["post-2137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-360-health","category-food"],"_links":{"self":[{"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/posts\/2137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/comments?post=2137"}],"version-history":[{"count":10,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/posts\/2137\/revisions"}],"predecessor-version":[{"id":6567,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/posts\/2137\/revisions\/6567"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/media\/4168"}],"wp:attachment":[{"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/media?parent=2137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/categories?post=2137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/tags?post=2137"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/www.plixlife.com\/blog\/wp-json\/wp\/v2\/thb-sponsors?post=2137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}