Protein rich foods for vegetarians Milk and milk products Curd/ Dahi Yoghurt Paneer Whey ( homemade paneer ka pani) All your pulses( dals ) Legumes /beans Nuts (Almonds/ walnuts/ pistachio/pea nuts/pecanuts) Oil seeds(melon/cucumber/pumpkin/flax seeds/ sesame seeds) Soyabean and its Products( Tofu,chunks,granules) Fresh green beans / peas Quinoa

So satisfying to see a client review who believed and followed your guidance .

Evening snack that you can do on rotation 1.Bhuna channa ( roasted black channa spiced or normal. 30 g 2. Kiwi Smoothie in curd or milk 3. Celery Sticks with Avocado di. 4. Fresh Cherry Tomatoes 5. Baked vegetables chips like okra, brinjal , Zucchini , bottle gourd with salsa 6. Walnuts 2-4 7. Sattu with onion tamaraind fresh corriander. 8. Fresh Cherries 9. Steamed Edamame 10. Mixed Nuts 30 g 11. Dates (2) 12. Almonds 7-8 13. Fresh Fruit Popsicle 14. Roasted makhana ( fox nut) mix with roasted channa . 15. Carrots, Celery, Cucumbers, and Tomatoes with black bean dip . 16. Fresh Coconut pieces 20 g 17. Mandarin Oranges 18. Bell Pepper Slices with Hummus 19. Apple Slices 20. Egg with guacamole 21. Sliced Veggies and Guacamole Dip 22. Baked Kale Chips 23. Fresh Fruit chaat . 24. Fresh home made channa bhel. 25.Sprouts chaat 26.Fresh Fruit Skewers 27.Baked Apple Chips 28.Fresh Strawberries and Blueberries 29.Watermelon Smoothie with Lime 30. Fresh Fruit Salad with Mint. 31.Baked Sweet Potato Fries (handful) 32. Lettuce Wrap with Veggies and Avocado 33.Roasted sweet potato with lemon and black salt.( no dinner then) 34.spinach leaves baked with hung curd dip . 35.papaya smoothie

When your client shares a recipe which is worth sharing with you all. Always be innovative in weight loss and you will enjoy your healthy journey. Broken omelette Ingredients Vegetables 100 -150g Colored pepper Zucchini Onion Tomato Broccoli Beans carrot Fresh corriander Crushed garlic 2 pieces 2 egg white beaten and spiced to taste . Oil 1/2 teaspoon Method Stir fry vegetables in pan in heated oil till little done . Pour egg white on top of the vegetables . Cover till done . Serve with fresh home made green chutney or home made tomato purée .

Muskmelon is delicious, refreshing fruit and easy to add to your diet in summers. Good on Potassium content so ideal after exercise snack . Thus giving a good electrolyte balance. High on water content so good for weight loss and inch loss. High on fiber so prevents constipation and keeps you fuller for long periods of time. You can just have it as cut cubes or add to your salads or can also be churned into a fresh sorbet / smoothie for a healthy way to satisfy your sweet tooth. You can wash, dry, and roast the seeds of muskmelon for a satisfying snack. Or try sprinkling them over soups and salads.

Fresh mulberries have about 10% carbs in the form of simple sugars, starch, and soluble and insoluble fibers. They’re fairly high in water and low in calories. Mulberries contain high amounts of both iron and vitamin C, as well as decent amounts of potassium and vitamins E and K. Mulberries may lower cholesterol levels, help prevent fatty liver disease, and improve blood sugar control. They also decrease oxidative stress, which may reduce cancer risk.

Fresh strawberries have 91% water and 8%carbohydrates and 1% protein and very negligible fat. It is a rich source of vitamin C ,mineral manganese and folate . They have low GI as they have high fiber content . It has many antioxidants like pelargonidin Ellagic acid and procyanidins. They are known to Reduce the risk of heart disease and also good for controlling sugar levels. How much amount to consume if you are on weight loss diet or diabetic do ask ?

Watermelon comprises 92% water, making it a great choice in summers for daily water. It helps you keep hydrated, which supports your overall health as well as feeling full. The fiber and water both present in it aids your digestive health by supporting regular bowel movements. Low on calories so good for weight watchers and diabetic people. Rich in antioxidants like vitamins A and C, lycopene and cucurbitacin E. The lycopene and citrulline in watermelon may support heart health by lowering blood pressure and cholesterol. The citrulline in watermelon may help improve exercise performance and decrease muscle soreness. Do connect to know how much quantity to eat daily.

Avocados are a very rich source of many nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate Oleic acid a fatty acid help increase levels of heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol. Vitamin C, E in it are an excellent antioxidant and anti inflammatory source. One can include these in many ways in the diet like adding to any smoothie , it gives a good texture and is very fulfilling. Can be taken both in savoury and sweet recipie like soups, salads ,dessert ,burritos or most common way is in guacamole or chutney or just sprinkle salt pepper and lemon.

Grapes are power houses of energy. Kills your sweet cravings . High in K so balances fluids in your body . Controlled portion can be taken by high bp patients. High on antioxidants. Good for eye bone and skin health.

Rasbhari ( golden gooseberry) Now in season very good for diabetic patients and weight loss . full of vitamin C so a great immunity builder and good thiamin , niacin minerals . A great source of vitamin Kand beta carotene. Do indulge in these .

For a healthy body and mind The best advise for Ideal timing after waking up and eating for the day along intermittent fasting is here in detail. Wake up Within half an hour take a fruit or nuts . Prefer having your breakfast within 1-2 hrs of wake up Breakfast 8-9am Mid morning 10:30-11:00 am(snack after 2 hours) Lunch 1:30-2:00 pm ( within 5 hours after breakfast) Evening snack 4:00-5:00pm( After2.5- 4hours of lunch) Dinner 7:00- 8:00 pm. Intermittent Fasting at night ideally should be of 12 hours and closer to the circadian cycle . Eating breakfast at the right time helps maintain your normal body weight, regulate your blood sugar levels, helps in reduction of triglycerides and cholesterol levels and helps you perform better during the day.

When you and your client give the best then both win .

Emotional eating needs to be addressed to lead a healthy life. Firstly Always try to identify your trigger for 1,Binge eating . 2,Cravings 3,Temptations and restrictions. Secondly make an effort to speak to a loved one to process your triggers mental blocks , stresses if any . Thirdly Involve yourself in a hobby of choice . Fourthly do some meditation daily to calm and relax your anxiety and compose yourself for your own good . Lastly if you need a guide to make you strong mentally always take professional help .

Benefits of eating whole fruit than Juices. Whole fruit Fruit juice 1.High on fiber. Low on fiber 2.Rich in Juicing reduces Antioxidants A lot of vitamins Minerals and Vitamin 3.One whole Three oranges orange can make a glass Fill you up Of juice. 4.Lowers your Spikes your sugar Risk of diabetes. Levels leading to Risk of diabetes.

Besan / moong dal chila ( pancake) add Crushed spinach Chopped methi Green soya saag Chopped onion ginger chilli Grated carrot Grated cauliflower Grated broccoli Grated lauki Boiled lauki paste Boiled beans paste Greens available locally

Diet plays a very important role in reversing and reducing the symptoms of pcos/ pcod .

Soaking and germination is a good process to be adopted and followed for seeds and grains . Just an example here that moong green dal has 9 gm protein and 14 gm carbohydrates While when sprouted it has 12 gm protein and 4gm carbohydrates. The reason being while germinating the seeds use the stored carbohydrates for the process thus the % of protein increases. Sprouting significantly improves the nutritional attributes of the grain but the crude fat and carbohydrates content decreased. The anti-nutritional factors like phytic acid and trypsin decreased because of sprouting the availability of nutrients like vitamin Eand C , calcium, iron , zinc, protein and fiber increased. It is good to include sprouts seeds and grains in your diet daily or more often as the nutritional value is manifold and biological value of protein is more.

Jaggery v/s Sugar 1.Jaggery is a complex unrefined sugar. While white sugar is the simplest form of sucrose . 2 Jaggery takes longer to digest and thus releasing energy slowly . While sugar releases energy instantly. 3.Jaggery contains Iron,calcium, potassium and phosphorus. While sugar is just empty calories. 4.Jaggery aids in digestion as it breaks and becomes alkaline in the digestive system while sugar produces acid.

Healthy lifestyle is important.