Diet Plan

Name: Muralikrishna Mittapalli
Age: 41
BMI: 33.59
Weight: 86.0
Diet Preference: Non-Vegetarian
Nutritionist Name: deepshika.parvathi@healthifyme.com
06:30 AM
Almond(3.0 almond) Fenugreek Seeds and Cinnamon Water(1.0 glass)
07:00 AM
Apple Oats Yogurt Smoothie(1.0 glass)

or
Banana(1.0 small(4.5" long))
08:00 AM
Boiled Egg White(2.0 egg white)
09:30 AM
Sambar(1.5 katori) Rava Dosa, Plain(1.5 medium)

or
Vegetable Poha(1.5 katori) Mixed Sprouts(1.5 katori)
or
Dosa (Plain) (2.0 medium) Whole Egg Boiled(1.0 medium) Coriander Mint Tomato Chutney(1.0
tablespoon)
or
Ragi Idli(2.0 idli(regular)) Vegetable Chutney(2.0 tablespoon) Carrot and Beans Sambar(1.5 katori)
or
Onion Dosa (2.0 medium) Vegetable Chutney(1.0 tablespoon)
or
Idli(3.0 idli(regular)) Sambhar(1.0 katori)
or
Sambar(1.5 katori) Vegetable Dosa(1.0 small)
or
Pesarattu Dosa(1.5 large) Raw Tomato Chutney(1.0 tablespoon)
or
Idli(3.0 idli(regular)) Peanut Chutney(2.0 tablespoon)
or
Dosa (Plain) (1.0 large) Tomato Chutney(3.0 teaspoon) Mixed Sprouts(1.5 katori)
11:30 AM
Apple(1.0 small (2-3/4" dia))

or
Pear(1.0 small)
or
Papaya, Ripe(2.0 cup 1" pieces)
or
Walnuts(2.0 piece(half of one)) Pomegranates, Raw(0.5 cup)
or
Almonds(4.0 almond) Tender Coconut Water(1.0 coconut yields)
01:30 PM
Chicken Curry(1.5 katori) Mixed Vegetables(1.0 katori) Brown Rice(1.0 katori)

or
Roti(1.0 roti/chapati) Curd Rice(1.0 katori) Chole Sabji(1.0 katori) Salad(1.0 katori)
or
Chicken Curry(1.0 katori) Buttermilk(1.0 glass) Vegetable Pulao(1.0 cup)
or
Roti(1.0 roti/chapati) Cooked Chana Dal(1.0 katori) Rice(0.5 katori) Curd(1.0 katori) French
Beans Sabji(0.5 katori)
or
Plain Cooked Rice(1.0 katori) Fish Curry without Coconut(1.0 cup) Cucumber Tomato Salad(1.0
cup)
or
Roti(2.0 roti/chapati) Cooked Rice(0.5 katori) Cooked Green Gram Dal(1.0 katori) Ridge Gourd
Sabji(1.0 katori)
or
Multigrain Roti(2.0 roti/chapati) Grilled Fish(1.0 piece of fish) Beetroot and Carrot Curry(1.5
chinese bowl(small)) Salad(1.0 katori)
04:00 PM
Fruit Chaat(1.0 cup)

or
Makhana Chaat(1.0 katori)
or
Boiled Chana(0.5 katori)
or
Moong Boiled(0.5 katori)
or
Green Tea(1.0 tea cup) Sprouted Chickpeas(1.0 katori)
09:00 PM
Dalia Khichdi(1.0 cup) Carrot Salad(0.5 katori) Dal with Vegetables(1.5 katori)
or
Cucumber Raita(1.0 katori) Jowar Roti(2.0 roti/bhakri) Bitter Gourd Subzi(1.5 katori)
or
Cooked Red Gram Dal(1.0 katori) Multigrain Roti(2.0 roti/chapati) Cucumber Salad(1.0 cup)
or
Cooked Brown Rice(1.5 katori) Moong Dal with Mixed Vegetables(1.5 katori) Cucumber Salad(0.5
katori)
or
Multigrain Roti(2.0 roti/chapati) Fish Curry(1.0 katori) Salad(0.5 katori)
or
Plain Cooked Rice(1.5 katori) Methi Dal(1.0 katori) Beetroot and Carrot Salad(1.0 katori)
or
Multigrain Roti(2.0 roti/chapati) Onion Raita(0.5 katori) Soya Chunks with Vegetables(1.0 katori)
10:00 PM
Cinnamon Turmeric Water(1.0 Glass)
NOTES
DIET GUIDELINESFollow the following guidelines when you start your diet - 1) Start with a positive mind a
nd ensure 6-8 hours of sleep daily. 2) Log your meals daily so I can keep a watch. 3) Update your weight e
very Sunday, weigh when you wake up, on the same scale, at the same place and preferably with the light
clothings. 4) Drink 8-10 glasses of water daily. Drink at evenly spaced intervals and not all in one go.5) Avo
id bakery items, canned or packaged or processed foods, fried and sweet items. 6) Avoid fruit juices, soft
drinks and alcohol. Avoid eating out a lot. 7) Use a maximum of 3 tsp of oil/ghee/butter in a day and no or
less than 1-2 tsp of sugar in a day. 8) Finish your salad first and then eat your lunch and dinner. 9) Eat slow
ly, chew every bite properly. 10) Remain active for at least 40 minutes daily for 5-6 days a week. Do not ex
ercise on empty stomach or right after a meal.
Diabetes Guidelines
Healthy eating for people with diabetes is no different than for everyone else. In fact, good nutrition helps
one grow well, reach and maintain a weight that's right for your height, and stay healthy. But eating right h
elps you keep your blood sugar levels on track — something that's very important for people with diabetes
.
Eat regular meals throughout the day.
HEALTHY FOOD CHOICES TO KEEP YOUR SUGAR UNDER CONTROL
Establish a routine for eating meals and snacks at regular time every day.
Do not starve or skip a meal or go on an empty stomach.
Focus on healthy carbohydrates (carbs):
Carbs are your body’s main energy fuel.
Go for the healthiest carbohydrate foods like whole grains, oats, cereals, legumes, dried beans, peas, lentil
s, low fat dairy products fruits, vegetables.
Importance of portion control
To help control your blood sugar, eat about the same amount of carbs every day, spaced throughout the d
ay
Choose fibre rich foods
It helps lower blood sugar levels.
Limit saturated fats
When you have diabetes, you are at an increased risk of heart disease & stroke. Limit the amount of satur
ated fat (eg.animal product)
Keep low on trans fats, avoid re - heating oil.
Opt for baking, roasting, steaming or boiling instead of frying.
Seasoning & frying of all foods should be within the oil allowance.
Free foods
Can be taken between meals and also whenever there is a feeling of hunger.
Clear vegetable soup
Raw vegetable salad
Diluted skimmed buttermilk
Unsweetened lime & tomato juice
Flavoring extracts
Seasonings like onion, garlic, mint, coriander, curry leaves, mustard, spices and vinegar. (Cannot be eaten
as such)
RESTRICT THESE FOODS TO MAINTAIN YOUR SUGAR
Refined & simple carbohydrates like sucrose, glucose or fructose, white rice, white bread, table sugar, jagg
ery, sweets, honey, corn-syrup.
Fruits like banana, mango, custard apple, jack fruit, sapota and grapes.
Root vegetables like potato, tapioca, sweet potato, yam, colocasia etc.
High fat food like dry nuts & oilseeds, full cream milk, butter, cheese, ghee, red meat, egg yolk and bakery
products etc.
Alcohol - Higher quantities can cause health problems like liver damage and also increase risk of heart dis
ease.
Take a control over your diabetes with a healthy life style!!!!!
Dietary guidelines for Cholesterol:

A. Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing
cholesterol. These foods include
1.Whole-grain cereals such as oatmeal and oat bran
2. Fruits and vegetables
3. Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans
B. Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-
lowering compounds in your diet.
C. Eat fish that are high in omega-3 fatty acids. These acids won't lower your LDL level, but they may help
raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your
risk of heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fr
esh), and mackerel. Try to eat these fish two times a week.
Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg
a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolk
s, shrimp, and whole milk dairy products.
QUANTITY HELP
Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
150ml 150ml 180ml 350ml 250ml 250ml 350ml
Commonly asked questions

Why does my diet plan have limited options?
Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
(for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
will be happy to help you. You can reach out to them via coach chat or a call.
How often will my diet plan be changed?

Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
be happy to help you.
Why does my plan seem monotonous?

It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.
What can I do if my plan doesn't consider my preferences?

Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
changes.
Why do I not see results despite following the plan?

Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
your plan.
What do I do if I am unable to follow the plan every day due to a busy schedule?
Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
completely.

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Name: Muralikrishna Mittapalli

Almond(3.0 almond) Fenugreek Seeds and Cinnamon Water(1.0 glass)

Apple Oats Yogurt Smoothie(1.0 glass)

Boiled Egg White(2.0 egg white)

Sambar(1.5 katori) Rava Dosa, Plain(1.5 medium)

Apple(1.0 small (2-3/4" dia))

Chicken Curry(1.5 katori) Mixed Vegetables(1.0 katori) Brown Rice(1.0 katori)

Fruit Chaat(1.0 cup)

Cinnamon Turmeric Water(1.0 Glass)

Dietary guidelines for Cholesterol:

Commonly asked questions

How often will my diet plan be changed?

Why does my plan seem monotonous?

What can I do if my plan doesn't consider my preferences?

Why do I not see results despite following the plan?

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