Personalised Diet Plan
Name: VIKAS TANDAN Care Team: , Dr Adarsh Jiva (Doctor),
Age: 57 years Komal Pashine (Health Coach) Man-
Weight: 82 si Gattani (Nutrition Coach) , Nishant
Height: 154 Bisht (Exercise Coach)
Plan Date: 22nd Jul 25
Total calories Total carbohydrates Total proteins
1300 kcal 160 g 55 g
Time Meal type Meal Recommendations
07:00 am Beverage Cinnamon Water-1-Glass, Soaked Almond-6-Piece, Soaked Wal-
nut-2-Piece
Lukewarm Methi Water-1-Medium Glass, Soaked Almond-6-Piece, Soaked Wal-
OR
nut-2-Piece
Note: Take 1/4th tsp Cinnamon powder /1tsp methi seeds and boil in a glass
of water. Drink empty stomach.
08:00 am Breakfast Green Chutney-1-Teaspoon, Sliced Cucumber-4-Piece, Moong Dal Veg-
etable Chilla-1.5-Piece
OR Suji Vegetable Upma-1-Katori, Ankurit Chana-0.5-Katori
OR Matar Poha-1-Katori, Steamed Sprouts-1-Katori
OR Roti-1-Piece, Lauki Dal Sabji-1-Katori, Moong Sprouts-1-Katori
Note: You can have Roti +dal +sabji +salad also as per your preference. Meal
should be balanced. Add fibres/Sprouts in breakfast.
10:30 am Morning snack Seasonal Fruit-1-Piece, Mixed Seeds-1-Tablespoon
Note: Have 1 medium size Apple/Guava/ a katori of Papaya/Jamun. Have
nuts like Almonds/walnuts/mixed seeds with fruits to avoid sugar spikes.
01:00 pm Lunch Salad-1-Bowl, Sabji-1-Katori, Dal-1-Katori, Jowar Roti-1-Piece
OR Salad-1.5-Salad Bowl, Matki Curry-1-Katori, Paneer Missi Roti-1-Piece
Salad-1.5-Salad Bowl, Paneer Capsicum Onion Carrot Sabji-1-Katori, Vegetable
OR
Roti-1.5-Piece
Note: Have a bowl of salad 15-30 min before lunch .
04:30 pm Evening snack Makhana-0.5-Katori, Tea Without Sugar-1-Cup
OR Puffed Rice-0.5-Katori, Coffee Without Sugar -1-Cup
OR Roasted Chana-0.5-Katori, Tea Without Sugar-1-Cup
07:30 pm Pre-dinner Veg Soup-1-Soup Bowl, Grilled Paneer-2-Piece
OR Salad-1-Salad Bowl
08:00 pm Dinner Dal-1-Katori, Phulka-1-Piece, Sabji-1-Katori
OR Dal Dalia Khichdi-1-Bowl, Paneer Bhurji-0.5-Katori
OR Roti-1.5-Piece, Palak Dal Sabji-1-Katori
Note: Have a bowl of salad 15-30 min before dinner
Nutritionist's Notes:
TOP RECOMMENDATIONS:
1. Maintain the meal timings,keep the gap of 3-4 hours between each meal.
2. Try including mid-meals snacks as mentioned in the plan.
3. Salads and soups should be included before meals.
4. Limit the intake of milk and curd. Instead include buttermilk.
5. Keep up the hydration levels. Drink upto 8-10 glasses of water per day.
6. Avoid taking bakery products like rusk, bread, biscuits, buns,etc.
7. Include proteins like dals, sprouts, low fat paneer in every meal.
8. Include more green and seasonal vegetables.
9. Walk for 10-15 minutes post-meal.
FOODS TO BE INCLUDED OR AVOIDED
1. Cereals -
• Allowed - Millets (Quinoa/Foxtail/Kodo/ Barnyard), Barley, Rice ( Red, brown) , White rice ( add 1/4 tsp of coconut
oil while cooking), Oats , Jowar, Bajra
• Moderation - wheat, white rice
• Avoid - Rice flour, Maida, Cornflour, Cornstarch. Ragi
2. Pulses -
• Allowed - Rajma, Chole, Lentils, Green moong with chilka, Moong, Cowpeas, Lima Beans, Moth beans, Horse Gram,
Green Peas,
• Restricted amount - Chana, Urad dal
3. Vegetables -
• Allowed -All green leafy veggies and other veggies
• Avoid - Potato, sweet potato, yam, beetroot
4. Fruits -
• Allowed - Apple, Pear, Guava, a small portion of Pomegranate, a small bowl of Muskmelon,
• Moderation- Kiwi, Oranges, Sweet Lime
• Avoid - chikoo, custard apple, grapes, a large quantity of watermelon, large banana, Jackfruit, Mangoes
5. Nuts/ dry fruits/seeds-
• Allowed - Almonds, Walnuts, Pistachios ( small quantity), Pinenuts (small quantity) , Sunflower seeds, Watermelon
seeds, Pumpkin seeds, Sesame seeds, Flax seeds, Chia seeds, Basil seeds
• Moderation- Apricot Coconut, Peanuts
• Avoid - Cashews, Black resins, Dried figs, Dates
6. Oil -
• Allowed - Per person- 1/2 litre/ month - Sunflower, Mustard, Sesame, Coconut
• Moderation - Ghee
• Avoid- Cheese, Butter, Salad dressings, Mayonnaise
7. Nonveg -
• Allowed - Chicken, Fish ( grilled, baked, tandoor), Eggs
• Avoid - Red meat, Liver, Brain
8. Milk and Milk products
• Allowed- Buttermilk, Low fat Paneer
• Moderation- Ghee, Milkshakes, Channa, Whole milk powder, Low fat milk, Skimmed milk, Low fat curd
• Avoid- Butter, Cheese, Lassi, Ice-creams, Cream, Condensed milk, Flavoured Milk
General Guidelines:
1.
Have small and frequent meals instead of large meals. Avoid having too many items in one meal. One major meal (lunch/
dinner) should include one protein source (veg/ non-veg) and one fibre source (salads/ soups/ sabzi) and a single grain
type.
2. Avoid or limit bakery items. These items are heavy in salt and additives. They may promote water retention.
3. Include high-quality protein sources in your diet, such as dals and sprouts. One high-quality protein source/meal should
be considered.
4. Include fresh and colourful seasonal fruits and veggies in your meal plan. These include high levels of antioxidants that
help in internal cleansing and immunity. These vitamins are also necessary for energy production.
5. Fibre is an important nutrient in blood sugar management. Having colourful salads/soups as pre-meals is a great way of
increasing your fibre intake. (Whole grains are also a good source of fibre). Make sure you have freshly prepared salads
at least 5 days a week. Note - Always consume raw foods before cooked meals to avoid digestive discomfort.
6. Oil intake needs to be monitored as excess visible oil will add to the present body fat percentage. The total oil intake
should be minimum. Essential fats (good fats) are required and can be consumed in the form of nuts and seeds.
7. Hydration is extremely important. It helps flush out toxins, helps in maintaining cellular level hydration, and improves
alertness and energy levels. The recommended quantity is 2-2.5 litres per day. The fluid intake can be improved by adding
soups/thin buttermilk, and herbal infusions. Adding fruit juices is not a good idea as juices are simple liquid sugar with
no fibre. Instead, choose a whole fruit.
Adding fruit juices is not a good idea as juices are simple liquid sugar with no fibre. Instead choose a whole fruit.
8. Canned and processed foods should be avoided as far as possible as these are high in sodium, preservatives, and
additives.
9. Dinner should be lighter as compared to lunch. It helps in better digestion.
10. Walking every day is essential. Try going for a 30-minute walk 5 days a week. Please feel free to consult your Exercise
Coach to know more about the exercise regime.
11. Adequate sleep is very important. Do try and sleep for about 6-7 hours.
12. Reward eating is permissible 1 day per week. Otherwise, choose home-based meals.
FAQs:
How was my nutrition plan created?
We design your nutrition plan so that you don't have to eat the same meals repeatedly without compromising
on your health. This plan has been thoroughly personalised by taking into account your preferences (which you
discussed with your nutritionist during your first consultation together). This includes insights gained from your
CGM exercise, if you are on a program. Every meal has options so you can eat a variety of foods while still staying
on track with your fitness goals. Contact your nutritionist via the Smit.fit app chat if you need any additional plan
modifications.
How often will my nutrition plan change?
Your nutritionist will discuss how frequently you should adjust your plan, taking into consideration your progress
towards your fitness goals, the sustainability of your new eating habits, any challenges or limits you're experiencing
with the new diet, and so on.
What if I find it difficult to follow the plan?
We understand that the nutrition plan's suggestions may take some time to take effect. This is natural and
expected with any lifestyle modification. You can reach out to your Nutritionist over the Smit.fit app chat to discuss
the issues you're facing. They can assist you in identifying more effective ways to stick to your strategy. Your doctor
can also assist you in dealing with motivational issues.Sometimes, having an expert who can be tough on you while
also encouraging you and celebrating your wins is the key that tips the balance in the direction of achievement.
Our sincere goal is to help you achieve your fitness goals with insights that stay with you all your life and progress
that is sustainable and long-lasting. All you need to do is work with us and trust yourself. We have faith in you!
What if my busy schedule comes in the way of following the nutrition plan?
This is a valid concern that we account for while creating your nutrition plan. You may remember discussing
your routine and lifestyle with your Nutritionist during your first consultation together. If your challenges continue,
your Nutritionist can help you identify the most minor changes you can make for major impact (for example,
switching one snack for another, changing the order of eating during mealtimes, adjusting your portions to
balance macronutrient quantities in every meal, optimizing your meal timings, etc.). The impact you see from
following these recommendations along with the entire nutrition plan will of course be greater but your Nutritionist
is prepared to help you make the most out of your time.
Smit.fit
MEDVITAL HEALTHCARE INDIA PRIVATE LIMITED
Contact: +91 9321551042 | +91 7775048625 | [email protected]
(Monday-Friday - 09:00 AM - 07:00 PM)
Website: https://smit.fit/
Facebook: https://m.facebook.com/masterywithsmitfit
Instagram: https://www.instagram.com/smit.fitindia/?hl=en
Disclaimer:
The above Nutrition Plan is a recommendation for the client based on the Smit.fit philosophy towards holistic healthcare. It is not a substitute for medication or instructions from medical
professionals, and should not be treated as such.
