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DIETITIAN’S CHOICE FOR WEIGHT LOSS- MUSCLE BUILDING DIET ABOUT US We are a team of experienced health professionals in the field of diet therapy. Our team consist of renowned senior Doctors & Nutritionists, those have decade long experience in prescribing diet therapies for different health ailments such as Obesity, Diabetes, Cardiovascular diseases and so on. Our team do not offer general diet plans or scientifically unproven fancy diets, but we offer customized diet plan on the basis of medical reports & history, body’s requirements, food preferences, scientific journals and national & international guidelines. Our team treats every client with full attention and customized plans to fulfil actual scientific requirements of not only macronutrients (Calories, Protein, Fat, Carbohydrate, Fibers), but also of micronutrients (Vitamins, Minerals, Antioxidants). By this way clients see results while eating tasty and nutritious meals. Our team breaks myths about food & nutrition and educate people to live healthy lifestyle with the help of our sound and decade-old experience. Below is the scientific, nutritious and delicious some of the meals, which are easy to cook and are suitable for weight loss goals. Call: +91- 9718908563 Email: contact@thinkyou.in www.thinkyou.in 06:30 AM RAISINS & ALMONDS AMOUNT APPROXIMATE NUTRITION VALUE FOR GENERAL ONE DAY DIET- MUSCLE BUIDLING Raisins 10 gm TOTAL CALORIES 2058.73 KC Almonds 10 gm PROTEIN 106.97 GM CARBOHYDRATE 188.05 GM 07:30 AM HOT TEA AMOUNT FIBERS 45.93 GM Toned Milk 50 ml FAT 45 GM Sugar 5 gm VITAMIN A 1526.67 MCG Tea As per taste B1 1.85 MG B2 0.70 MG 09:30 AM CHANA CHAAT AMOUNT B3 9.28 MG Roasted Channa 50 gm B5 5.53 MG Chopped Onion 10 gm B9 504.39 MCG Chopped Tomato 10 gm VITAMIN C 51.74 MG Green Corriander 10 gm CALCIUM 1455.94 MG Grinded Flax Seeds 5 gm MAGNESIUM 708.57 MG Chaat Masala As per taste IRON 22.77 MG SODIUM 292.78 MG BUTTER MILK 200 ml POTASSIUM 4624.44 MG 11:30 AM GREEN TEA WITH AMOUNT PEANUTS Green Tea nil Roasted Peanuts 10 gm 01:30 PM MIXED ROTI-4 AMOUNT Whole Atta 80 gm Soya Flour 20 gm grated Oinion 20 gm White Gingelly Seeds 20 gm Garlic 20 gm Green Coriander 20 gm Low Sodium Salt for taste SOYA KEEMA AMOUNT Soya granules 30 gm Green Peas 25 gm Onion 10 gm Chopped Tomato 20 gm Ginger 5 gm Garlic 5 gm Corriander Powder 5 gm Garam Masala 5 gm Call: +91- 9718908563 Email: contact@thinkyou.in www.thinkyou.in Red chilli As per taste Green Corriander As per taste Lemon Juice 5 ml Kasuri Methi As per taste Oil 5 ml Low Sodium Salt As per taste DHABA DAL FRY AMOUNT Toor Dal(Cajanus cajan) 30 gm Onion 10 gm Ginger 5 gm Garlic 5 gm Green Coriander 5 gm Cumin seeds As per taste Turmeric Powder As per taste Low Sodium Salt As per taste Green Chilli As per taste Asoefetida As per taste Kasuri Methi As per taste Desi Ghee 5 gm CUCUMBER RAITA AMOUNT Curd 100 gm Grated Cucumber 50 gm Mint Leaves 5 gm Raita Masala As per taste 03:30 PM COCONUT WATER AMOUNT Coconut Water 200 ml 05:30 PM HOT COFFEE WITH AMOUNT PEANUTS Toned Milk 50 ml Sugar 5 gm Coffee Powder 5 gm or As per taste Roasted Peanuts 20 gm 07:30 PM 4 EGG WHITES 09:30 PM OATS KHICHDI AMOUNT Rolled Oats 30 gm Call: +91- 9718908563 Email: contact@thinkyou.in www.thinkyou.in Moong Dal 10 gm Garlic 5 gm Grated Oinion 5 gm Green Coriander 5 gm Turmeric Powder As per taste Low Sodium Salt As per taste Green Chilli As per taste Dried Mango As per taste Oil 5ml CURD 100 gm DESI SALAD AMOUNT Grated Cucumber 50 gm Chopped Tomato 30 gm Onion 30 gm Lemon Juice As per taste Chaat Masala As per taste 10:30 PM HOT YELLOW MILK AMOUNT Milk 200 ml Turmeric Powder 5 gm DO’S Use non-stick cooking ware during cooking. You can use any type of spices as per your taste. If feel hungry, any type of fruit is allowed. During the day, any type of without sugar beverage can be taken such as Herbal tea, Green Tea, Lemon Tea etc. Drink 15-20 glasses of water every day for improving metabolism, healthy digestion and detoxification. Use measuring cups & spoons for measuring ingredients such oil, sugar, vegetables, flour and others before cooking for nutrition values. It is essential for following planned diet. Weight bearing exercise is recommended in Gym. Whey Protein/Soy Protein powder can be taken before or after exercise. Coffee without sugar before exercise can be taken for better metabolism. Good type of any Multivitamin can be taken to fulfil deficiencies of Vitamins. If you have any health condition, please connect to your Dietician before following. For more, please visit www.thinkyou.in or email to contact@thinkyou.in DON’S Call: +91- 9718908563 Email: contact@thinkyou.in www.thinkyou.in
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