1. What not to eat: You will not eat any of these products in the first month of our program.
- No chocolate
- No candy
- No cookies
- No white bread, bagels, muffins
- No donuts
- No chips
- No fast food (some exceptions)
- No soda
- No white rice
- No enriched products
- No products with hydrogenated oils
- No sugary drinks and limit your sugar in teas/coffees/drinks
- No store bought parathas/chapatis/naans/kawan paratha
- No Indian snacks like fried food items/samosas/batata wadas/papdi/store chivda (exception homemade kurmura chivda - recipe will be posted!)
- No heavy cream based curries - butter chicken/paneer makhanwalas/etc
- No Indian sweets - gulab jamuns/jalebis etc
- No Indian buffets - if you go to a buffet, you order something ala carte
- No Maggi noodles/Hakka noodles/Store bought Instant Soup packets/Canned Soups
- No shredded cheese and cheese in limited quantity
- Store bought salad dressings/sauces
- NO ALCOHOL
2. What to eat: Please stock your pantry with the following items. Recipes for the rest of month will require the following items.
- Quinoa
- Oatmeal
- Ghee and Butter
- Brown Rice
- Whole wheat pasta
- Whole wheat bread
- Chapati Flour
- Brown Pita Bread
- All vegetables (Limit Potatoes/Cauliflower)
- All fruits
- Protein Non Veg : Eggs, Chicken Breast, Chicken Tenderloins, Chicken Thighs, Fish
- Protein Veg: Chick peas, Kidney beans, Quinoa, Almonds, Tofu, Pulses like Matki/Moong, Buckwheat, Chia seeds, Nuts, Hummus, Pumpkin seeds, Cottage cheese, Greek yogurt, Seitan, Paneer, Sunflower seeds
- WATER WATER WATER
- Lemon
- Full fat plain yogurt for Raita
- Frozen berries mix (available at Costco)
- Salad mix - arugula, romaine, spinach, red cabbage, kale preferred
- Olive Oil
- Balsamic vinegar
3. How much to eat?
We are going to try to a 1500 calorie per day diet. But, you are not going to starve yourself. You will eat 5 to 6 small meals in a day. I follow my "One plate diet" I fill my plate once and that is it. I do not go back for seconds.
See example below:
Breakfast: 1 whole egg plus 1 egg white; 1 slice whole grain bread with butter
Snack: 8 oz Smoothie
Lunch: Turkey Avocado Wrap and Spinach/Tomato/Olive Oil/Vinegar salad or 2 thin homemade chapatis/2 cups sabji/Raita
Snack: Greek yogurt plus 15 raw almonds
Still hungry: Lassi :)
Dinner: 3/4 cup quinoa with Chicken Kabobs (1 stick about 6 pieces and veggies) or Paneer Kabobs and Raita
Snack : only if you are hungry or have a sweet tooth - eat a fruit
Hope you have finished your TASK 1 for the week. Use this week to stock your pantry with all these goodies listed above.
Your DAY 1 WORKOUT is 45 mins walk or run (if advanced) followed by 15 mins abs. I will be uploading ABS video soon.
Good luck and Get Fit
Brought to you by
Ishanya Dance
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