Kingsnow Master Checklist
Morning Rou ne(From 5:30 AM to 9:30 AM)
Daily Rou ne
(Warm Water,Poop,Brush,Banana-Raisin-Badam)
JAIIB Prep.-AFM Class
Yoga & GYM
(Crea ne Intake Right A er,Anjeer/Akhrot-Khajur)
Hair Oil Massage with Cator/Cocounut/Rosemerry(On Wednedsay or Thursday Only)
Shower & Office Ready
Breakfast
Note:-No Early Morning Mobile Phone Use Before Yoga,[Link] A er Youtube.
Office Rou ne(9:45 AM to 5:30 PM)
Daily Newspaper
No Coffee/Tea
Youtube Videos for Break
Lunch at 1:30 PM
Water Intake of 2.5 Litre
Evening Snack at 5:00 PM
(Makhaa/Peanut/Roasted Chand or Seasonal Furit-Guava/Pomegrnte/Amla/Apple/Papaya/Cheeku/Orange)
Evening Rou ne
Water Intake of ½ Litre & Casual Walk
JAIIB Prep. – Retail Banking Class
Dinner Prepara on (6:30 PM to 7:30 PM)
Light Dinner (7:30 PM to 8:00 PM)
Kitchen Chores (8:00 PM to 8:30 PM)
Light Badminton (8:30 PM to 9:00 PM)
Casual Walk & Turmeric Milk
(Have Talk With Kaju & Family)(9:00 PM to 9:20 PM)
Book Reading
(A er Half Glass Water,Brush & Pee)(9:20 PM to 10:00 PM)
Sleep (A er Two Sips of Water,Pee & Simple Breathing Exercise)
Note:-No Mobile Phone A er 9:30 PM
On Weekends
Revision of JAIIB/Notes Prepra on
Any Bank Circular Reading
English Class Content Prepra on
Hair Care
Skin Care
For Be er Sleep
Drink Water at Evening Before Dinner(3-4 Glass)
Light Dinner Before 8:00 PM
Walking/Badminton A er Dinner Upto 9:00 PM
Avoid Mobile Phone a er 9:30 PM
Brush Teeth & Have a Half Glass Water & Pee
Daily Book Reading in Dim Light
Have 2 Sips of Water & Pee Just Before Sleep
Simple Breathing Exercise Just Before Sleep
Sleep at 10:00 PM
For Be er Diges on
Warm Water in Morning & Day me
Banana & Dry Fruits in Morning
Green Vegetables in Lunch
Light Dinner
Walk A er Dinner & Badminton
Turmeric Milk Before ½ Hour Sleep
No Junk Food & Processed Food
No Tea/Coffee/Colddrinks
No Bad Habits
For Be er Hair
On Regular Days [Link] Oil-Light Coconut Oil Only
Wednesday or Thursday [Link] Massage(Castor+Coconut+Rosemary Oil)
[Link] Shampoo-Reetha Powder+Water
Weekend(Saturday or Sunday) [Link] Mask-(Bhringraj Powder+Aloevera
Gel+Water)
[Link] Shampoo-Reetha Powder+Water
[Link] Oil- Light Coconut Oil Only
Early Morning Warm Water
Early Morning Sunlight to Hair & Body
Daily Hair Care Rou ne as Per Plan
Only Cold Water Shower
Nutri on Rich Diet(Pro en,Iron,Vitamin D & B12,Zinc etc.)
Curry Leaves
No Bad Habits
Towel on Pillow
Good Sleep
Weekly Meal Plan
Par cular Breakfast Lunch Evening Snack Dinner
Monday Poha Ro +Seasonal Green Seasonal Dal-Chawal
Vegetable+Laddu/Amla+Salad+Bu ermi Fruit/Makhana/Raoste
lk d Chana
Tuesday Oats Ro +Seasonal Green Seasonal Khichdi
Vegetable+Laddu/Amla+Salad+Bu ermi Fruit/Makhana/Raoste
lk d Chana
Wednesda Moong Chilla/Chaura Ro +Seasonal Green Seasonal Dal
y Salad Vegetable+Laddu/Amla+Salad+Bu ermi Fruit/Makhana/Raoste Dhokli/Pula
lk d Chana o
Thursday Daliya/Sama Ro +Seasonal Green Seasonal Dal-Chawal
Vegetable+Laddu/Amla+Salad+Bu ermi Fruit/Makhana/Raoste
lk d Chana
Friday Idli/Wada/Dhokala- Ro +Chana Seasonal Kichdi
Sambhar Sabji+Laddu/Amla+Salad+Bu ermilk Fruit/Makhana/Raoste
d Chana
Saturday Besan Chilla/Sweet Ro +Special Seasonal Dal Ba
Potato Sabji+Laddu/Amla+Salad+Bu ermilk Fruit/Makhana/Raoste
d Chana
Sunday U apam/Upma+Cocon Jeerawal Bhungara Bhataka Chawal+Sabj
ut Water i
Seasonal Vegetables-
Winter Season-
Maithi,Muli,Baingan,Palak,Phool Gobhi,Pa a Gobhi,Lauki,Turai………………………………………………………………
………………………………………………………………………………………………………………………………………………………………..
Summer Season-
………………………………………………………………………………………………………………………………………………………………..
………………………………………………………………………………………………………………………………………………………………..
Mansoon –
………………………………………………………………………………………………………………………………………………………………..
………………………………………………………………………………………………………………………………………………………………..
Seasonal Furits
Winter Season-
Guava,Apple,Pomegrante,Cheeku,Angoor,Santara,Coconut Water………………………………………………………….
………………………………………………………………………………………………………………………………………………………………..
Summer Season-
………………………………………………………………………………………………………………………………………………………………..
………………………………………………………………………………………………………………………………………………………………..
Mansoon –
………………………………………………………………………………………………………………………………………………………………..
………………………………………………………………………………………………………………………………………………………………..
PROTEIN IRON VITAMIN D VITAMIN B12 ZINC
Best Sources: Best Sources: Best Sources: Best Sources: Best Sources:
[Link], Curd, [Link], Methi, [Link] 10–20
Paneer Bathua mins daily [Link], Curd, [Link] seeds
(morning best) Paneer
[Link] [Link], Carrot [Link]
(Moong, Chana) [Link] & Curd [Link] fied cereals
[Link], [Link],
[Link] & Rajma Sesame seeds (Til) [Link] For pure Almonds
vegetarians: check
[Link], [Link] (Gur) Most Indians are B12 levels [Link]
Almonds deficient — some mes (Chole)
[Link], Raisins sunlight is a must!
[Link] chunks / (Kishmish) [Link]
Tofu
[Link], Ragi [Link] grains
(Wheat, Ragi)
Tip: Take Vitamin
C with iron foods
→ be er
absorp on
(Lemon, Amla,
Orange)