1. Breakfast- 8:30 am


5 soaked almond after exercise in the morning with glass of milk
3-5 boiled or half fried eggs
2-4 Wheat Chapatti/roti/brown bread
2-3 ripe bananas

Consume mixture of 1 tablespoon fresh ginger paste/juice and 1 tablespoon honey after breakfast.


2. Snack - 11:00 am

1 apple and 1 banana or veg slald or fruit salad.


3. Lunch 1:00 pm

150-250 grams Chicken or fish or 4-6 half boiled or half fried eggs
6-8 Brown bread or 3-5 wheat roti/chapattis.
Add 3 tablespoon of mint/pudina paste/chutney in your lunch for fast digestion.
1 small bowl curd.
2 bananas.

Consume mixture of 1 tablespoon fresh ginger paste/juice and 1 tablespoon honey after breakfast.


4. Snack 4:00 pm

1-2 Any fruit or Bananas or banana milk shake (add 1 tablespoon of honey in shake)
Veg or fruit salad.




5. Workout - 5:00 pm to 7:00 pm

6. Post workout Diet – 7:30 pm

Glass of milk with 3-5 soaked almonds
2 bananas or apple or 5-6 dried figs or 4-5 dried apricots, raisins or ripe papaya.


7. Dinner 9:00 pm



150 grams chicken or red meat or fish or 3 half boiled or half fried eggs.
3-5 wheat roti/chapattis/5 brown bread.
1 small bowl curd.
2 bananas.

Consume mixture of 1 tablespoon fresh ginger paste/juice and 1 tablespoon honey after breakfast.


8. Sleep 10:30 or 11:00 pm

Drink glass of warm milk with 1 tablespoon of honey.


Tip – Chew 1-2 tablespoon of roasted fennel seeds after every heavy meal like breakfast, lunch and dinner. 



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