Testing on Feb 8-12 in Cronometer
Pre-Breakfast
(Summer Drinks)
1. Chhaachh/buttermilk with jeera, pudina and fresh dhaniya
2. Bel sharbat
3. 1 beetroot, 1 cucumber blended with juice of 2 lemons and 1 glass water
Breakfast Options
1. Boiled egg with guac (avocados, onions, tomatoes)
2. Omelette with sauteed veggies (onion, mushroom, peppers)
3. Thalipeeth with paneer and plenty of veggies (carrots, onion, radish) + greek yoghurt
4. Dosa with peanut/coconut chutney with greens
5. Cheela (besan/moong daal/foxtail millet) with paneer filling
Snack
Tea with seeds laddu
Protein powder (post-workout only)
Lunch options
1. Quinoa pulao with Greek yoghurt/paneer
2. Quinoa/millet salad with sauteed paneer, chopped apple/onion/cucumber. raisins and walnuts.
3. Buddha bowl with Rajma/chickpeas, rice, salad, some sauteed paneer
4. Wraps/tacos with mashed rajma/chickpeas, sauteed paneer strips, guac/cucumber, sauteed veggies like mushrooms and peppers. Base of greek yoghurt/sour cream
Supplements
1. Vitamin+Minerals (B12 and D included) - post-breakfast or lunch
2. Magnesium - post-dinner
3. Gut health?? Omega 3??
Evening Snack
Orange/Apple
Tea with roasted namkeen including foxnuts and almonds
Dinner Options
1. Paneer curry + dry veg
2. Bhaji with sprouts + kachumar salad
3. High protein tikki (made of chickpeas/rajma/horsegram etc) wrap - with chutney, roti and salad
Important Ratios:
Calcium : Magnesium <= 3
Since there is large amount of dairy in the above meal plan (lots of greek yoghurt), this means we have to make sure that magnesium also stays high.
=> Must every day, magnesium supplement
Omega-3 : Omega-6
Goal is to maximize Omega 3, while keeping Omega 6 as low as possible. Peanut oil contains omega 6 so use in conjunction with olive oil and ghee. Also, coconut oil doesnt contain omega 6 so its good.
Things to pre-prepare:
1. Seeds balls/laddu with roasted pumpkin seeds, melon seeds, chia seeds, flaxseeds, brazil nuts and walnuts. I also added some almonds, cacao powder and dates for sweetness. Some maple syrup too for extra stickiness.
2. air-fried namkeen with makhana, almonds, kaju, kishmish, pumpkin seeds, rice crispies, peanuts. Ghee, salt and piri-piri seasoning for the zing.
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