INSPIRED BY AYURVEDA
CLIENT DETAILS
📋 Name
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📅 Age
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Gender
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📏 Height
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Weight
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⚖️ BMI (Approx.)
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🎯 Goal
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🍽️ Diet Type
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🏃 Activity Level
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📅 Date
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Prepared By:
AYUVAN WELLNESS TEAM
IDEAL WEIGHT
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BMI
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DAILY CALORIE TARGET
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WATER INTAKE
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30-DAY PERSONALIZED DIET PLAN
Simple • Homemade • Balanced Nutrition
| TIME | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
|---|---|---|---|---|---|---|---|---|
| 7:00 AM | ☀️ MORNING | |||||||
| 8:30 AM | 🍽️ BREAKFAST | |||||||
| 11:00 AM | 🍎 MID-MORNING | |||||||
| 1:30 PM | 🍛 LUNCH | |||||||
| 5:00 PM | ☕ EVENING SNACK | |||||||
| 8:30 PM | 🥗 DINNER | |||||||
| 10:30 PM | 🌙 BEFORE SLEEP |
✅ FOODS TO EAT (RECOMMENDED)
Whole Grains
Jowar, Bajra, Ragi, Oats, Brown Rice, Barley
High Fiber Veggies
Lauki, Tinda, Turai, Cabbage, Gourd, Palak, Beans
Pulses & Dals
Moong, Masoor, Chana Dal, Toor Dal
Fruits
Papaya, Guava, Apple, Orange, Pomegranate, Amla
Seeds & Nuts
Flaxseeds, Chia Seeds, Almonds, Walnuts, Pumpkin Seeds
Probiotic
Curd, Buttermilk, Kadhi
🚫 FOODS TO AVOID / LIMIT
- Deep Fried Food
- Maida & Bakery Items
- Too Much Rice & Potato
- Excess Tea / Coffee
- Banana, Mango, Grapes (Limit)
- Cold Drinks & Packaged Juices
- Refined Sugar & Sweets
🍛 BEST DINNER COMBINATION
Dal + Salad + Phulka + Sabzi + Curd
This keeps you full, provides all nutrients and supports fat loss.
🥗 WEEKLY CHEAT MEAL
Once a week, you can enjoy your favorite home food in controlled portions. Enjoy mindfully!
💧 WATER INTAKE GOAL
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Sip water throughout the day. Avoid drinking with meals.
🎯 DAILY TARGETS (APPROX.)
Calories—
Protein—
Carbohydrates—
Fats—
Fiber25 – 30 g
🧘 LIFESTYLE TIPS
- Wake up early (5:30 – 6:00 AM)
- Have warm water first thing
- Include fiber in every meal
- Stay active throughout the day
- Manage stress with Pranayama
- Sleep 7 – 8 hours nightly
⚡ ENERGY STATISTICS
BMR—
TDEE—
Walking—
Sleep—
Ideal Weight—