HEALTHY MEMORY – WEEKLY DIET PLAN
- April 28, 2022
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
| SUNDAY | |
| BREAKFAST 8.00-8.30 am | Whole-grain muesli with fresh berries and almonds ( 4 to 5 ) |
| MIDMEAL 11.00-11.30 am | Coconut water (1 glass) |
| LUNCH 2.00-2.30 pm | 2 Chapattis + ½ cup broccoli + beetroot salad |
| EVENING 4.00-4.30 pm | 1 cup of sprouts + 1 cup of green tea |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup of Cabbage+ salad+ cucumber salad |
| MONDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup of Nuts and seeds (sunflower seed, almonds, hazelnuts) |
| MIDMEAL 11-11.30 am | 1 glass of fresh fruit juice |
| LUNCH 2.00-2.30 pm | 2-3 chapattis + 1 cup moong dal + salad + Beetroot salad |
| EVENING 4.00-4.30 pm | 1 cup of green tea |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup of Broccoli sabzi + salad |
| TUESDAY | |
| BREAKFAST 8.00-8.30 am | 2 Chapatti with daal + 1 cup of coffee |
| MIDMEAL 11.00-11.30 am | 1 portion of mixed fruit (pomegranate, apple, grapes, beetroot etc) |
| LUNCH 2.00-2.30 pm | 2 chapattis + 1 cup Mushrooms sabzi + salad |
| EVENING 4.00-4.30 pm | 1 cup coffee |
| DINNER 8.00-8.30 pm | 2 chapattis + ½ cup masoor dal + ½ cup rice + salad |
| WEDNESDAY | |
| BREAKFAST 8.00-8.30 am | Veg dalia + 1 cup skimmed milk |
| MIDMEAL 11.00-11.30 am | Water soaked almonds (4-5) |
| LUNCH 2.00-2.30 pm | 2 -3 chapatti + ½ cup paneer sabji +1/2 cup brown rice + salad |
| EVENING 4.00-4.30 pm | 1 portion fruit ( any fruit ecpect canned fruits) |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup green leafy sbzi + salad |
| THURSDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup veg poha with veggies and Peanuts + 1 cup black coffee |
| MIDMEAL 11.00-11.30 am | 1 cup of brown rice flakes+ 1 Dark chocolate |
| LUNCH 2.00-2.30 pm | 3 roti + ½ cup brown rice + ½ cup Spinach sbji + salad |
| EVENING 4.00-4.30 pm | 1 cup milk with a pinch of turmeric |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup urad dal + salad |
| FRIDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup wheat porridge + 1 cup low fat milk |
| MIDMEAL 11.00-11.30 am | 1 glass of fresh fruit juice |
| LUNCH 2.00-2.30 pm | 2 roti + 1 cup veg pulao + ½ cup spinach curry |
| EVENING 4.00-4.30 pm | 4-5 soaked almonds + 2-3 walnuts |
| DINNER 8.00-8.30 pm | 2-3 chapattis + 1 cup masoor dal + salad |
| SATURDAY | |
| BREAKFAST 8.00-8.30 am | Veg vermicelli + 1 cup herbal tea |
| MIDMEAL 11.00-11.30 am | 1 bowel of berries strawberries ( blackberries, blueberries, blackcurrants, mulberries) |
| LUNCH 2.00-2.30 pm | 2-3 roti + 1 cup cauliflower sabji + salad |
| EVENING 4.00-4.30 pm | 1 cup skimmed milk |
| DINNER 8.00-8.30 am | 2 chapattis + ½ cup rice + 1 cup palak paneer curry + salad |
LIFESTYLE CHANGES
- Eat Less Added Sugar
- Make Time for Meditation
- Maintain a Healthy Weight
- Get Enough Sleep
- Practice Mindfulness
- Drink Less Alcohol
- Cut Down on Refined Carbs
- Exercise More
- Choose Anti-Inflammatory Foods
- Add Some Cocoa to Your Diet
- Socialize regularly
- Eat a healthy diet
FOODS TO BE AVOID
- Sugary Drinks
- Refined Carbs
- Foods High in Trans Fats
- Highly Processed Foods
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.
Article by Dr. Karanvir Singh (M.D in AYURVEDA, PANCHAKARMA FAGE) and reviewed by Vaidya Jagjit Singh (B.A.M.S)