Diet Plan

HORMONALLY BALANCING WEIGHT LOSS PLAN (with optional PROTEIN)

HOW WE HAVE DESIGNED THIS:

  • keep calorie deficit in mind

  • moderate protein because long term high protein needs to be done bio-individually so that it is pro hormones & gut health

  • you can follow this for 2-4 weeks and then edit / tweak for higher protein in sync with a coach

WHAT SHOULD ONE EXPECT FROM THIS PLAN

  • feeling light

  • marginal weight drop on weighing scale – even a 200 gms is a sign that it works

  • marginal inches loss progress – measured through how your clothes fit or measurement tape over your chest, waist and hips

  • less bloating & water retention

Please note: You might feel all of the above or any one and that still means that this plan works for you

THE MORNING HERBAL WATER ROUTINE

We lose 17% water in our sleep because of sweating and breathing

These herbal water can be paced out through the morning, after you wake up, and can be consumed during your fasting window (if you are following intermittent fasting)

Morning Herbal Water 1: 200 ML of room temperature or hot water with pinch of cinnamon powder added on top – consumed on empty stomach. Please note that if you are sure that cinnamon does not suit you- then please skip this and stick to only hot water consumption

Morning Herbal Water 2: Soak in 200 ML room temperature water one tablespoon of ajjwain seeds one night prior and we will be consuming the water with the seeds strained in the morning on empty stomach. Don’t need to heat the water in the

No gap required between the 2

Optional Morning Herbal Water 3: 200 ml of hot water with one teaspoon of fresh ginger added while boiling the water or in normal water

Please note that if you are sure that ginger does not suit you- then please skip this and stick to only hot water consumption

Some other generic pints:

  • Oil quantity-2-3 teaspoons total through the day –olive oil or ghee and no more than that

  • Fasting window can be from 12 to 13 hours, whatever you follow and there is no compulsion to follow any specific fasting hours

  • Recommend 3 litres of water (4 will be great!)

VEGAN / VEG / EGG / NON VEG MEAL PLAN

MEAL 1: PROTEIN SHAKE + 10 overnight soaked almonds + 1 overnight soaked walnut

OR

PROTEIN SHAKE + 10 overnight soaked almonds + 1 small banana

OR

100 gms greek yogurt + 5 overnight soaked almonds + 1 overnight soaked walnut + 1 small banana

PROTEIN POWDER I STRONGLY RECOMMEND – as a coach who is 46, perimenopause and has no signs of belly fat, hair thinning, worked severely on my gut health from what it was when I was 35 (had severe inflammation, belly fat, 10 kilos higher despite dieting a lot!), I have tried WHEY PROTEIN, PEA PROTEIN, SO CALLED CLEAN BRANDS and I can tell you no protein is as hormonally balanced or great for gut as HEMP SEED PROTEIN!

The protein I have is made from hemp seed AND it also has all these amazing herbs / plants from nature that boost your existing collagen that show results on hair and skin for many people in 15-20 days!

One scoop gives you 20+ protein and 6 gms BCAA and it is a COMPLETE PROTEIN – it is so light that I can easily have 2 scoops and feel fab

Check it out on eatbreathesmile.com or contact +917700901369 for details

You can have your one cup of coffee or tea with normal milk or vegan milk of your choice - keep the milk to 100 ML as max quantity – preferably no sugar or drop of monk fruit / stevia

MEAL 2: (meal timings are upto you)

20 gms of sattu atta (you can make a roti)+ 200 gms cooked veggies from the list (can be boiled or cooked in a pan or air fried) + clear soup (recipe provided)

OR

2 eggs curry or in any form you like + 20 gms gluten free atta (you can make into roti) or 20 gms uncooked white rice (you make into cooked rice) + 200 gms cooked veggies from the list

OR

20 gms gluten free atta (you can make into roti) or 20 gms uncooked white rice (you make into cooked rice) + 200 gms cooked veggies from the list + 20 gms uncooked urad dal to make into dal

MEAL 3:

20 unsalted pistachios or 6/7 unsalted kajus + 100 gms of any fruit of choice (avoid mango, watermelon, custard apple, strawberries)

OR PROTEIN SHAKE if you didn’t have in the morning

You can have your another cup of coffee or tea with normal milk or vegan milk of your choice - keep the milk now to 70 ML as max quantity – preferably no sugar or drop of monk fruit / stevia

MEAL 5:

200 gms grilled/boiled/sauteed vegetables + 100 grams tofu bhurji OR 70 gms of home made paneer if you not lactose intolerant OR 2 whole eggs + 2 egg white made the way you like (if you didn’t have in lunch) OR 150 gms chicken prep the way you like OR 200 gms fish prep the way you like + 100 gms of potato or sweet potato (boiled / grilled / cooked)

Please look up recipes online for tofu prep and vegetable prep. Any dry preparations, with oil guidance as above works. Herbs and spices can be added, and little bit of tomato and onion in prep is also fine.

THE NIGHT ROUTINE

Some really powerful steps for the night:

1) finish your meal 2/3 hours before bedtime

2) Shut your digital world an hour before bed time

3) Move to a physical book if you are used to reading instead of TV/ tablet etc because it affects the melatonin in the body and therefore the quality of sleep

4) Enjoy the night drink mentioned below in a quiet place by just thinking of all the things you feel gratitude for that happened in the day

Half hour after your meal, you will have 200 ml water with one small teaspoon of SUPERCLEANSE alternate days (this is a blend of vegan herbs that is magical in removing toxins / water retention next day) – this is optional in the diet but we STRONGLY RECOMMEND to feel super light next day

YOU CAN ORDER SUPERCLEANSE FROM OUR WEBSITE: eatbreathesmile.com or contact +91700901369 to get it

SOUP RECIPE

This makes a huge portion, and you can have 1-2 bowls, based on hunger. Please reduce the quantity of prep, with estimates, if you would like to do that.

Ingredients

Vegetables:

1 cup – Bell pepper chopped

ΒΎ cup – Carrots chopped

ΒΌ cup – Green onions chopped

1 cup – Spinach chopped

Β½ cup – Green beans chopped

Other Ingredients

1 teaspoon – Ginger grated Salt to taste

Β½ teaspoon – Black Pepper Powder

1 tablespoon – Lemon Juice Or as needed

4.5 cups – Water

Instructions:

Add all the vegetables and ginger in the pot.

Add water, salt, and pepper powder. Mix well.

Cover the pot with a lid. Cook for 4-5 minutes.

Once cooking time is over, open the lid, add some lemon juice and mix well.

LIST OF VEGETABLES:

Turai

Bhindi

Tendli

Lauki

Parwar

Methi

Palak

French beans

Mushoom

Asparagus

Zucchini

Capsicum small quantity only

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