kidney beans 7

pomegranate 6
berries - acai, dark, grapes red 11
walnuts 11
salmon /tuna 11
greek yougurt 4
dark chocolat 4
broccoli 8
capsicum 7
sunflower oil/seeds 6
olive oil 5 COLOUR CODE
milk 3
eggs 8
almonds 7
kale 6
oranges 6
carrots 8
tomatoes 11
green tea 10
watermelon 4
sprouts 2
paneer 1
mushroom 1
whole grains 5
garlic 2
pumpkin seeds 6
oats 3
oysters 8
apricots 3
flax seeds 7
spinach 6
sweet potatoes 4
chia seeds 5
figs 1
red wine 2
strawberry 1
olives 1
avocado oil 9
turkey 4
green beans 6
WHAT IT HAS WHAT IT DOES
good fats calm down sensitive skin
water rich give skin water
lycopene rich protect skin from damage
other good stuf ward of fine wrinkles/lines
vit C ward of fine wrinkles/lines
dark green veggies evens out blotchy skin tone
orange produce evens out blotchy skin tone
lemon water with honey everyday morning Evening Snack
drink a lot of water Sprouts
Bun Maska
Chickpeas roasted

get from home

olives
dijon mustard
walnuts
almonds
kadi patta
DISH MONDAY TUESDAY WEDNESDAY

3 egg white cheese

Breakfast omlette, toast, tea Oats 3 egg white omlette, toast, tea
Morning Snack herbed chickpeas herbed chickpeas herbed chickpeas

grilled chicken, grilled chicken,

Lunch broccoli, pasta broccoli,pasta grilled chicken, broccoli, pasta
Evening Snack fruits fruits fruits
Dinner Shakshuka ajwain parantha + dahi groundnut chutney and roti
Before Sleeping Horlicks Milk Horlicks Milk Horlicks Milk
THURSDAY FRIDAY SATURDAY

3 egg white omlette, 3 egg white omlette, toast,

toast, tea 3 egg white omlette, toast, tea tea
herbed chickpeas herbed chickpeas herbed chickpeas

grilled chicken, grilled chicken, broccoli,

broccoli, pasta grilled chicken, broccoli, pasta pasta
fruits fruits fruits
spaghet jacket potato with vegetables bissibille baath
Horlicks Milk Horlicks Milk Horlicks Milk
SUNDAY INGREDIENTS (WEEK) SNACK IDEAS

3 egg white omlette, toast, tea 15 eggs Sprouts

herbed chickpeas chickpeas packet Oats

grilled chicken, broccoli, pasta whole wheat buns Fruits (Cut Mangoes)
fruits garlic and herbs butter Walnuts
aloo subji, boondi raita, roti chicken cuts
Horlicks Milk tomato puree
makhane
tomatoes
onion
garlic
green beans
capsicum
horlicks
brocolli
potatoes
cheddar cheese
mozarella
peas
bellpeppers
teabags
mangoes
carrots
kidney beans