Nivrutha

W E I G H T G A I N – D I E T C H A R T Monday Tuesday Wednesday Thursday Friday Saturday Sunday Early morning Soaked raisin water Coffee – 3 wholegrain biscuits Any hot drinks – soaked almonds Multigrain mix - apple Any hot drinks – handful of walnuts Milk - pomegranate Any hot drinks – sweetened oats Breakfast Idly – vallarai chutney, sambar, orange juice Samai pongal/ kichadi, French toast Riceflakes poha – whole orange Mudakkathan dosa – sambhar, tomato chutney Veg stuffed idly – mushroom curry Tomato dosas – samhar/ coconut chutney 5-8 neer urundai, egg flip Mid-morning Roasted cashews - riceflakes / ice apples(nongu) Fresh juices – handful of almonds Tender coconut water – 2peanut bars Soaked pulse water - fruit salad / crab soup Almond milkshake – any whole fruits Kambhu koozh / Chicken stew Sprout salad – mutton broth Lunch Vegetable rice – paneer kofta, boiled egg Rice – brinjal kolambhu, vaalait handu poriyal, scrambled egg Sapota fruit Mushroom paneer fried rice – gobi Manchurian curry, egg omellette Rice – fish curry, fry fish, rasam, poached egg Rice - Veg sambar, rasam, murungaikeerai kootu, beetroot curry, boiled egg Country chicken pepper fry curry, boiled egg– cococnut milk rice/ghee rice Mutton gravy, prawn curry - rice Evening 3-5 neer urundai Mixed Sprouts – tea 2 Samosas – blacktea / French toast Sundal - coffee Greentea – biscuits / bread omelet Sundal - tea Bajji – black coffee Dinner Poori – channa masala Adai – veg aviyal/ coconut chutney Idly – garlic chutney Naan – paneer butter masala Chapathi – peas masala Idly – onion chutney Mutton dosa Bedtime Garlic milk Milk with honey - apple Milk with honey - dates Milk with honey - figs Milk with honey - banana Milk - jaggery Milk with honey - almonds