Time Slot Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AI: Warm water. AI: Warm water. 15- AI: Warm water. 15- AI: Warm water. 15- AI: Warm water. 15-
6:30 AM - 7:00 AM AI: Warm water. 15- AI: Warm water. 15-
15-min gentle min walk. Deep min gentle yoga. min gentle stretch. min gentle mobility.
Wake-up & Hydrate; min walk. Focus on min walk. Mindful
stretch. Meditate breathing (5 min Mindfulness check- Body scan Set intentions for the
Light Activity gratitude (5 min). breathing (5 min).
(5 min guided). guided). in. meditation (5 min). week (5 min).

Masoor Dal & Veg Anda Bhurji with Vegetable & Egg Besan & Veggie
Egg Scramble & Chana Dal & Veggie Moong Dal Dosa
Cheela: 2 large Whole Wheat Roti: Poha: Poha made Cheela: 2 large
Veggies: 2-3 eggs Khichdi: Brown rice with Sambar: 2
cheelas [P,F,C] 2 eggs scrambled with brown rice besan cheelas
10:30 AM - 11:30 AM scrambled with & chana dal khichdi moong dal dosas
with grated with onions, flakes [C] with lots of [P,F,C] with finely
FIRST MAJOR mushrooms, bell [P,F,C] with mixed [P,C] (no
carrots, spinach. tomatoes, capsicum peas, carrots, and chopped bottle
MEAL (Powerhouse peppers, green vegetables (peas, butter/ghee) with a
Side: Sprouted [P,F]. 1-2 small multi- scrambled egg gourd & spinach.
Meal) beans [P,F]. Side: beans). Side: substantial portion
Moong Salad grain rotis [C]. Side: pieces [P,F]. Side: Side: Small bowl of
Small bowl of Roasted Papad of vegetable sambar
[P,F]. Homemade Cucumber & tomato Small bowl of sprouted mixed
Quinoa Poha [C]. (minimal oil, 1 pc). [P,F] (dairy-free).
mint chutney. slices [F]. roasted peanuts [H]. beans salad [P,F].

AI: "True hunger or AI: "True hunger or AI: "True hunger or

4:30 PM - 5:30 PM AI: "True hunger AI: "True hunger or AI: "True hunger or AI: "True hunger or
boredom? Sip:" boredom? Sip:" boredom? Sip:"
OPTIONAL, or boredom? Sip:" boredom? Sip:" boredom? Sip:" boredom? Sip:"
Clear homemade Unsweetened herbal Unsweetened black
LIGHTER BRIDGE Warm water with Unsweetened green Warm water with a Warm water with a
vegetable broth (low tea (e.g., coffee (if you
LIQUID a slice of lemon. tea. hint of ginger. dash of black salt.
sodium). chamomile). consume it).
6:00 PM - 7:30 PM
AI: "Manage
Pre-Dinner Wind- AI: "Listen to AI: "Practice AI: "Call a friend. AI: "Mindful
cravings with AI: "Light reading or AI: "Plan tomorrow.
Down (AI Nudge: calming music. gratitude. Avoid food Engage in light breathing
deep breathing. a quiet hobby." Stay hydrated."
Stress/Emotional Avoid screens." distractions." activity." exercises."
Sip water."
Eating)
Mixed Sprouts &
Dal Tadka with Veggie Curry: Mixed
Sambar & Steamed Moong Dal & Tinda
Veg Sabzi: 1 Egg Curry with Veg: Egg & Mixed Veg Rajma (Kidney sprouts (moth,
Veggies: 1.5 Katori Sabzi: 1 Katori
Katori Masoor Dal 1-2 Egg Curry (light, Curry: Eggs with Beans) Curry & chana) with bell
8:15 PM - 9:00 PM Sambar [P,F] (dairy- Moong Dal [P,F]
Tadka [P,F] (light dairy-free gravy) [P]. mixed vegetables Greens: 1 Katori peppers and
free, extra veggies (light). Large serving
SECOND MAJOR oil). Large serving Large serving of (carrots, beans, Rajma Curry [P,F] tomatoes in a light
like carrots, beans, of Tinda (Indian
MEAL (Digestible of Lauki Sabzi Bhindi Sabzi (Okra) capsicum) in a light, (light oil). Large gravy [P,F]. Large
drumsticks). Large Round Gourd) Sabzi
Dinner - Cook (Bottle Gourd) [F]. [F]. Small to Medium dairy-free gravy serving of Palak serving of Steamed
serving of Steamed [F]. 1-2 Small Multi-
Arrives by 8 PM) 1-2 Small Multi- portion (1/2 - 1 [P,F]. 1-2 Small Sabzi (Spinach) [F]. Cabbage Sabzi [F].
Mixed Vegetables Grain Rotis [C]
Grain Rotis [C] Katori) Brown Rice Jowar Rotis [C] 1-2 Small Bajra Small to Medium
(cauliflower, carrots, (optional, based on
(optional, based [C] (optional). (optional). Rotis [C] (optional). portion (1/2 - 1
green beans) [F]. hunger).
on hunger). Katori) Brown Rice
[C] (optional).
9:30 Onwards Post Dinner Movement & Sleep Routine - No screens. Meditate, read light book, journal or talk to a friend