1500 Calorie Meal Plan | എക്കാലത്തും Follow ചെയ്യാൻ പറ്റുന്ന ഒരു Plan | Beginners Guide Weight Loss 

Day 1 Breakfast: - 2 Idlis - Sambar (12 tbsp) - Coconut Chutney (2 tbsp) Mid-Morning Snack: - 1 Apple (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Cherupayar Curry (8 tbsp) - Cabbage Thoran (8 tbsp) Evening Snack: - 1 Orange (medium-sized) Dinner: - 2 Chapathis - Chicken Curry (12 tbsp, 100 grams of chicken) Day 2 Breakfast: - Upma (10 tbsp) - Coconut Chutney (2 tbsp) Mid-Morning Snack: - 1 Banana (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Fish Curry (12 tbsp, 100 grams of fish) - Beans Thoran (8 tbsp) Evening Snack: - Handful of Almonds (about 12 almonds) Dinner: - 2 Dosas - Sambar (12 tbsp) - Day 3 Breakfast: - 1 Puttu - Kadala Curry (12 tbsp) Mid-Morning Snack: - 1 Guava (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Parippu Curry (8 tbsp) - Carrot Thoran (8 tbsp) Evening Snack: - Handful of Pumpkin Seeds Dinner: - 2 Chapathis - Egg Curry (12 tbsp, 2 eggs) Day 4 Breakfast: - 2 Idiyappam - Vegetable Stew (12 tbsp) Mid-Morning Snack: - 1 Pear (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Moong Dal Curry (8 tbsp) - Spinach Thoran (8 tbsp) Evening Snack: - Handful of Walnuts (about 8 walnuts) Dinner: - 2 Chapathis - Fish Curry (12 tbsp, 100 grams of fish) Day 5 Breakfast: - 2 Dosas - Coconut Chutney (2 tbsp) - Sambar (12 tbsp) Mid-Morning Snack: - 1 Orange (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Chicken Curry (12 tbsp, 100 grams of chicken) - Beetroot Thoran (8 tbsp) Evening Snack: - Handful of Sunflower Seeds Dinner: - 2 Chapathis - Vegetable Kurma (12 tbsp) Day 6 Breakfast: - 1 Puttu - Cherupayar Curry (12 tbsp) Mid-Morning Snack: - 1 Apple (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Fish Curry (12 tbsp, 100 grams of fish) - Cabbage Thoran (8 tbsp) Evening Snack: - Handful of Cashews (about 10 cashews) Dinner: - 2 Chapathis - Chicken Curry (12 tbsp, 100 grams of chicken) Day 7 Breakfast: - 2 Idlis - Coconut Chutney (2 tbsp) - Sambar (12 tbsp) Mid-Morning Snack: - 1 Banana (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Parippu Curry (8 tbsp) - Beans Thoran (8 tbsp) Evening Snack: - Handful of Pistachios (about 15 pistachios) Dinner: - 2 Dosas - Egg Curry (12 tbsp, 2 eggs) Day 8 Breakfast: - Upma (10 tbsp) - Coconut Chutney (2 tbsp) Mid-Morning Snack: - 1 Pear (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Moong Dal Curry (8 tbsp) - Carrot Thoran (8 tbsp) Evening Snack: - Handful of Flaxseeds Dinner: - 2 Chapathis - Fish Curry (12 tbsp, 100 grams of fish) Day 9 Breakfast: - 2 Idlis - Sambar (12 tbsp) - Coconut Chutney (2 tbsp) Mid-Morning Snack: - 1 Orange (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Chicken Curry (12 tbsp, 100 grams of chicken) - Beetroot Thoran (8 tbsp) Evening Snack: - Handful of Sunflower Seeds Dinner: - 2 Chapathis - Vegetable Kurma (12 tbsp) Day 10 Breakfast - 1 Puttu - Cherupayar Curry (12 tbsp) Mid-Morning Snack: - 1 Apple (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Fish Curry (12 tbsp, 100 grams of fish) - Cabbage Thoran (8 tbsp) Evening Snack: - Handful of Cashews (about 10 cashews) Dinner: - 2 Chapathis - Chicken Curry (12 tbsp, 100 grams of chicken) Day 11 Breakfast: - 2 Dosas - Coconut Chutney (2 tbsp) - Sambar (12 tbsp) Mid-Morning Snack: - 1 Banana (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Parippu Curry (8 tbsp) - Beans Thoran (8 tbsp) Evening Snack: - Handful of Pistachios (about 15 pistachios) Dinner: - 2 Chapathis - Egg Curry (12 tbsp, 2 eggs) Day 12 Breakfast: - Upma (10 tbsp) - Coconut Chutney (2 tbsp) Mid-Morning Snack: - 1 Pear (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Moong Dal Curry (8 tbsp) - Carrot Thoran (8 tbsp) Evening Snack: - Handful of Flaxseeds Dinner: - 2 Chapathis - Fish Curry (12 tbsp, 100 grams of fish) Day 13 Breakfast: - 2 Idlis - Sambar (12 tbsp) - Coconut Chutney (2 tbsp) Mid-Morning Snack: - 1 Orange (medium-sized) Lunch: - Red Rice (10 tbsp cooked) - Chicken Curry (12 tbsp, 100 grams of chicken) - Beetroot Thoran (8 tbsp) Evening Snack: - Handful of Sunflower Seeds Dinner: - 2 Chapathis - Vegetable Kurma (12 tbsp) Day 14 Breakfast: - 1 Puttu - Cherupayar Curry (12 tbsp) Mid-Morning Snack: - 1 Apple (medium-sized) Lunch: - Brown Rice (10 tbsp cooked) - Fish Curry (12 tbsp, 100 grams of fish) - Cabbage Thoran (8 tbsp) Evening Snack: - Handful of Cashews (about 10 cashews) Dinner: - 2 Chapathis - Chicken Curry (12 tbsp, 100 grams of chicken) Special Guidelines for Thyroid, PCOD, and Feeding Mothers For Thyroid: - Avoid cruciferous vegetables (e.g., cabbage, cauliflower, broccoli) as they can interfere with thyroid function if consumed in large amounts. - Use iodized salt to support thyroid function. - Limit soy and millet intake as they can affect thyroid hormone levels. - Ensure a balanced intake of selenium, zinc, and vitamin D. For PCOD: - Focus on high-fiber foods to manage blood sugar levels. - Include plenty of fruits and vegetables, whole grains, and lean proteins. - Avoid refined sugars and processed foods. - Consider eating smaller, more frequent meals to maintain steady blood sugar levels. - Incorporate omega-3 fatty acids (e.g., from fish, walnuts, flaxseeds) to help reduce inflammation. For Feeding Mothers: - Ensure adequate hydration; drink plenty of water throughout the day. - Include lactogenic foods like oats, fenugreek seeds, and garlic to support milk production. - Ensure a balanced intake of all essential nutrients, including proteins, healthy fats, vitamins, and minerals. - Avoid excessive caffeine and alcohol intake. - Incorporate nutrient-dense snacks to meet increased energy requirements. - Monitor any food that might affect the baby, such as dairy or spicy foods, and adjust accordingly.

Current weight 80 Daily 1+ hr exercise So weight lose calorie 1400 Target 50

82 Kg ulla Aalk e diet plan folo cheyyamo

Enik weight loss challenge cheyyuna Channels il eattavum ishtapetta channel tulasi yude aahnn ❤❤❤

Calorie deficit:1,200 for weight loss 3 liters of water.

Chechi engane aanu ithrayum glow & colour vachath video cheyyo

1256 cal Now 60kg. target- 55 kg

Weight loss 1288 Target 50 Current weight 58

2 neram choru kazhikaam enu ketapol thane happy🎉

Can you make a video on treadmill work out schedule

Weightloss -1564 calorie Water -2.5 -3L

Well said,thank you

waight loss 1183 water 2.5 -3L

1350 calories Weight 60

Diet nte pdf ako

1503 Now 55 target 50. Height 158

Weight loss =1332

1430 calories 3.5 liters water

❤

1240

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