Weekly Health, Diet, Face & Hair Care Routine
■ Weekly High-Protein, Low-Budget Diet Plan
akfast Lunch Snack Dinner
eggs + 1 roti 100g chicken curry + 1 roti + cucumber 20g roasted peanuts 80g soya chunks stir-fry + 1 roti 1 glas
lk + 1 boiled egg 100g grilled fish/chicken + salad 150g curd + flax seeds 2 boiled eggs + 100g paneer bhurji 1
ggs + tomato 100g chicken curry + 1 roti 1 apple + 10 almonds 100g soya curry + 1 roti
ggs + 50g oats 80g paneer + salad 20g roasted peanuts 100g chicken curry + 1 roti 1g
eggs + 1 roti 100g soya chunks curry + 1 roti + cucumber 150g curd 100g chicken curry + salad
ggs + 50g oats 100g paneer bhurji + 1 roti 1 apple 100g chicken/fish curry + salad 1
s (2 yolks only) 100g chicken + 1 roti 20g roasted peanuts 100g soya curry + 1 roti
■ Daily Face Care Routine
Morning: Gentle foaming face wash → Oil-free moisturizer → Sunscreen SPF 30+
Evening: Wash face after gym/travel → Cold water splash/ice massage → Light moisturizer
2–3x/week: Multani Mitti (clay mask) for pore tightening.
Lifestyle: 3–4 L water daily, reduce salt/sugar, sleep 7–9 hrs.
■ Weekly Hair Care Routine (with Oil + Serum)
Day Morning Evening/Night
Mon ■ Shampoo wash (mild) Towel dry → Apply serum
Tue Comb only Apply hair oil massage (leave overnight)
Wed ■ Shampoo wash Apply serum
Thu Comb only Apply serum
Fri ■ Shampoo wash Apply serum
Sat Comb only Optional oil massage if scalp dry
Sun Comb only Apply serum OR Natural mask (every 2 weeks)