Weekly Health, Diet, Face & Hair Care Routine
(Final Detailed Plan)
1. Diet Plan (High-Protein, Low-Budget)
- **Breakfast (7–8 AM):** 3 boiled eggs (2 whites + 1 whole), 2 brown bread or oats, 1 fruit
(banana/apple). - **Lunch (12–1 PM):** 2 chapatis + 1 cup dal or sambar + 1 cup curd + seasonal
veggies. - **Snack (4–5 PM):** Roasted chana or boiled corn or sprouts salad. - **Dinner (8–9
PM):** Grilled chicken/fish (100–150 g) or paneer/tofu + 1 chapati or brown rice + salad. -
**Hydration:** 2–3 L water daily, green tea/black coffee (no sugar) if needed.
2. Face Care Routine
- **Morning:** Cleanser → Sunscreen (mandatory, even on cloudy days). - **After Gym/Travel:**
Wash face with water, reapply sunscreen if needed. - **Night:** Cleanser → Aloe vera gel/light
moisturizer. - **Weekly (1–2 times):** Gentle scrub or multani mitti face pack.
3. Hair Care Routine (Serum + Oil Detailed Plan)
Rules:
- Always apply **serum only on clean scalp (after shampoo)**.
- Apply **oil at night** (not in morning), and always wash it out the next day.
- Shampoo recommended 3x/week (doctor’s advice).
- Serum is light and safe after morning shampoo, oil is heavy so only at night.
Day Morning Evening/Night
Monday Shampoo → Apply Serum Leave scalp as is (no oil)
Tuesday No shampoo Oil massage (light) → Leave overnight
Wednesday Shampoo → Apply Serum Leave scalp as is (no oil)
Thursday No shampoo Oil massage (light) → Leave overnight
Friday Shampoo → Apply Serum Leave scalp as is (no oil)
Saturday No shampoo Optional Oil massage (if scalp dry)
Sunday No shampoo Apply Serum OR Hair Mask (every 2 weeks)