Health , Fitness
and Diet
FItness Goal
Program Start Date: 09-Feb-2026
Program Objective
This fitness reset program is designed for adults in the 45–50 age group to safely improve health, reduce body fat, and build sustainable lifestyle habits.
Primary Targets (4–6 Months):
Reduce body weight by 5–10 kg
Reduce waist size
Improve stamina and strength
Improve metabolic health markers (HbA1c, cholesterol, triglycerides)
Build consistent exercise habits
Reduce sugar and refined carb dependency
Focus Areas
Fat loss — not crash dieting
Muscle preservation — strength training is essential
Insulin control — smarter carb choices
Protein-first meals
Daily movement
Better sleep and recovery
Success = Not Just Weight
Progress will also be measured by:
Waist reduction
Energy levels
Exercise capacity
Consistency of habits
What's Allowed and What's Not
| ✅ Allowed / Encouraged | ❌ Not Allowed / Avoid |
|---|---|
| ✅Eggs (whole eggs OK) | ❌Sugar in tea/coffee |
| ✅Chicken (grilled/roasted/curry) | ❌Sweets & mithai |
| ✅Fish (non-fried) | ❌Cakes & pastries |
| ✅Paneer / tofu | ❌Biscuits & cookies |
| ✅Greek yogurt / curd | ❌Bakery snacks |
| ✅Dal & lentils (controlled) | ❌White bread |
| ✅Sprouts | ❌Maida/refined flour foods |
| ✅All green vegetables | ❌Deep fried snacks |
| ✅Low-oil sabzi | ❌Chips & namkeen |
| ✅Salad before meals | ❌Fast food |
| ✅Nuts (small handful) | ❌Sugary cereals |
| ✅Seeds (chia/flax) | ❌Fruit juices |
| ✅Ghee (small quantity) | ❌Soft drinks |
| ✅Mustard/olive/coconut oil | ❌Energy drinks |
| ✅Apple, guava, berries | ❌Sweet lassi & milkshakes |
| ✅Orange, papaya (controlled) | ❌Packaged juices |
| ✅Roti — limited | ❌Large rice portions |
| ✅Rice — small portion | ❌Heavy carb dinners |
| ✅Oats / millets | ❌Late night heavy meals |
| ✅Poha/upma (protein balanced) | ❌Constant snacking |
| ✅Black coffee / green tea | ❌Liquid calories |
| ✅Water / lime water (no sugar) | ❌Weekend binge eating |
Do's and Don'ts
| ✅ Do’s | ❌ Don’ts |
|---|---|
| ✅ Eat protein in every meal | ❌ Don’t crash diet |
| ✅ Walk 7,000–10,000 steps daily | ❌ Don’t skip protein |
| ✅ Strength train at least 3x/week | ❌ Don’t rely only on cardio |
| ✅ Sleep at least 7 hours | ❌ Don’t drink your calories |
| ✅ Drink enough water daily | ❌ Don’t snack mindlessly |
| ✅ Eat vegetables in 2+ meals | ❌ Don’t overeat at dinner |
| ✅ Keep dinner lighter than lunch | ❌ Don’t eat late heavy meals |
| ✅ Eat slowly and mindfully | ❌ Don’t eat while distracted |
| ✅ Stop at 80% fullness | ❌ Don’t force-finish large portions |
| ✅ Prefer home-cooked food | ❌ Don’t depend on fast food |
| ✅ Track weekly weight | ❌ Don’t weigh multiple times daily |
| ✅ Record workouts | ❌ Don’t skip strength training |
| ✅ Follow meal timing consistently | ❌ Don’t keep random eating hours |
| ✅ Limit alcohol | ❌ Don’t binge on weekends |
| ✅ Be consistent, not perfect | ❌ Don’t quit after a bad week |
| ✅ Ask if unsure about foods | ❌ Don’t guess and overcomplicate |
| ✅ Mix drink with diet coke if you have to | ❌ No alcohol on weekdays |
FAQ
Avoid chocolate cookies, shortbread, cake rusk.
Eat a boiled egg first to reduce the craving.
Avoid Dairy Milk, Galaxy, Snickers, KitKat.
Avoid cheesecake, fudge cake, icing-heavy cupcakes.
Avoid: sev, bhujia, chips, fried snacks.
Reduce: excessive almonds.
Avoid: rotis, rice, biscuits, fruit.
Avoid: naan, rice, potatoes, creamy gravies, desserts.
A typical Day
Example of a Typical Day
Morning (Breakfast)
Smoothie: Milk or Greek yoghurt + walnuts/almonds + berries + half banana or half apple + chia/flax seeds.
To make breakfast more filling: Add 1 boiled egg or a 2–3 egg omelette.
Lunch (Afternoon)
Main Options:
- Moong chilla
- Besan chilla
- Chickpeas (Chana) or Kala Chana
- 1–2 eggs on the side
- Pre-prepared chicken or vegetable curry
Optional Carbs (small portion):
- 1 small bowl of rice
- OR 1 chapati
- OR small potato salad (preferably cold potatoes for lower GI)
Side Salad: Cucumber / carrot / tomato / avocado.
Post-Meal Movement: 10-minute walk after lunch.
Dinner (7 PM)
Meal: Leftover moong chilla OR a light egg/paneer/chicken dish with curry. Include a fresh salad (cucumber, carrot, tomato, avocado).
Avoid at Dinner:
- No rice
- No chapati
- No potatoes
Post-Meal Movement (if not playing badminton): 10-minute walk after dinner.
Daily Movement & Strength
- 10 minutes stretching
- 10 push-ups (use wall or incline if needed)
- 10 squats (chair support if needed)
- Light weight training (2–5 kg dumbbells or water bottles)
Hydration
Drink 2–3 litres of water daily.
Tea & Snacking Rules
- Tea/coffee allowed with sweetener (no sugar)
- Occasional sugar-free biscuits only
- If hungry at night: 1 boiled egg, 4–5 walnuts, or 2–3 tbsp Greek yoghurt
- Avoid fruits at night
Grocery
| Item | Why It’s Important |
|---|---|
| Avocado | Healthy fats, reduces cravings, lowers LDL cholesterol |
| Olive Oil | Heart-healthy fat, anti-inflammatory, better than vegetable oil |
| Walnuts | High omega-3, boosts heart health, reduces cravings |
| Almonds | Low-carb snack, vitamin E rich (limit 8–12/day) |
| Eggs | Zero carbs, high protein, suppresses hunger for hours |
| Chicken Breast/Thighs | Lean protein, boosts metabolism, very filling |
| Fish (Salmon, Sea Bass, Cod) | Omega-3 rich, lowers triglycerides, light & easy to digest |
| Prawns | High protein, low calorie, cooks quickly |
| Paneer | Filling vegetarian protein, stabilises glucose |
| Greek Yoghurt | High protein, low sugar, supports digestion & cravings |
| Plain Yoghurt | Gut-friendly, cooling, great with meals |
| Semi-skimmed / Almond Milk | Great for smoothies; almond milk is low-carb |
| Blueberries | Low sugar, high antioxidants, perfect for weight loss |
| Strawberries / Raspberries | Fibre-rich, low GI, satisfy sweet cravings |
| Cherries (small amount) | Antioxidants; limit to 4–5 at a time |
| Apples (½ only) | Good fibre; moderate sugar |
| Jowar Flour | Low GI, better than wheat, great for rotis |
| Bajra Flour | High fibre; best for lunch meals |
| Besan (Gram Flour) | High protein, ideal for chillas; low-carb |
| Moong Dal (Whole/Split) | Best dal for blood sugar, high protein |
| Kala Chana | High fibre, slow carbs; ideal for salads/chaat |
| Spinach | Low-calorie, nutrient-dense, great for digestion |
| Broccoli / Cauliflower | Low-carb vegetables; excellent for weight loss |
| Tomatoes | Low calorie; enhances flavour |
| Onions | Adds flavour, contains natural prebiotics |
| Capsicum | Rich in vitamin C; low calorie |
| Cucumber | Hydrating, high water content |
| Carrots (small amount) | Natural sweetness; moderate sugar |
| Chia Seeds | Reduces hunger, improves digestion |
| Flax Seeds | Lowers cholesterol, boosts fibre intake |
| Pumpkin Seeds | Good minerals, healthy snack |
| Ginger / Garlic | Anti-inflammatory, improves digestion |
| Haldi, Jeera, Dhaniya, Masala | Zero-calorie flavour, boosts metabolism |
| Lemon | Reduces GI of meals, aids digestion |
| Makhana | Light, low-calorie savoury snack |
| Roasted Chana | High protein snack, good craving control |
| Dark Chocolate (70%) | Low sugar, satisfies sweet cravings safely |
| Sugar-free Biscuits | Helps with tea cravings; minimal glucose spike |
| Green Tea | Boosts metabolism & fat loss |
| Ginger Tea (No Sugar) | Excellent for digestion & cramps |
| Stevia / Canderel Sweetener | Zero-calorie sugar alternative |
| Kitchen Tool | Why You Need It |
|---|---|
| Mixie / Blender | For smoothies, dal batter, chutneys—daily timesaver |
| Non-stick Pan (dedicated) | Quick omelettes, chillas, stir-fries with minimal oil |
| Cast Iron Pan (optional) | Great high-heat cooking, improves iron intake |
| Air Fryer | Makes chicken, paneer, fish with almost zero oil |
| Pressure Cooker / Instant Pot | Fast cooking for dal, soups, sprouts |
| Salad Bowl + Knife Set | Helps prepare salads quickly and neatly |
| Meal Prep Containers | Store weekly chicken, eggs, dal, chopped veg |
| Measuring Spoons | Control oil, seeds, and calorie portions |
| Protein Shaker Bottle | Quick whey protein shakes for busy days |
| Chopping Board | Dedicated surface for vegetables/meat prep |
| Small Kadai | Quick curries like egg curry, chicken masala |
| Lemon Squeezer | Adds flavour; reduces GI of meals instantly |
| Electric Kettle | For ginger tea, hot water, soups |
| Omelette Spatula | Protects your non-stick pans |
| Oil Spray Bottle | Limits oil use to minimal calories |
Recipes
⭐ 1. Moong Dal + Egg Chilla (High-Protein Pancake)
Prep Time: 20 mins
Ingredients:
1 cup soaked moong dal
1 egg (optional but recommended)
Ginger, green chilli
Salt + chilli
Method:
Blend dal → mix egg → pour on non-stick pan → cook both sides.
Eat With:
✔ 1 chicken piece OR 1 boiled egg
✔ Cucumber slices
Replace with: Besan (gram flour) batter if moong dal unavailable.
⭐ 2. Chicken & Vegetable Stir Fry
Prep Time: 15 mins
Ingredients:
200g chicken slices
Onion, capsicum, tomatoes
Garlic, pepper, salt
Method:
Shallow fry chicken → add veggies → cook till tender.
Eat With:
✔ ½ bowl moong dal soup
✔ Green salad
Replace with: Paneer if chicken not available.
⭐ 3. Moong Dal Khichdi (Low-Carb Version, No Rice)
Prep Time: 20 mins
Ingredients:
1 cup moong dal
Spinach or grated carrot
Cumin, turmeric, garlic
Method:
Cook dal → add veggies → temper with cumin + garlic.
Eat With:
✔ 1 boiled egg
✔ A spoon of Greek yoghurt
Replace with: Masoor dal (but slightly higher carb).
⭐ 4. Paneer Bhurji (Protein-Rich Paneer Scramble)
Prep Time: 12 mins
Ingredients:
Crumbled paneer
Tomato, onion
Haldi, chilli, coriander
Method:
Cook onion → add tomato → add paneer → stir and serve.
Eat With:
✔ 1 Jowar roti OR
✔ 1 chicken drumstick
Replace with: 2 scrambled eggs if paneer not available.
⭐ 5. Prawn Masala (Quick & Filling)
Prep Time: 12 mins
Ingredients:
200g prawns
Tomato puree
Garlic + spices
Eat With:
✔ Steamed veggies
✔ 1 boiled egg
Replace with: Chicken cubes.
⭐ 6. Egg Curry (Simple, High Protein)
Prep Time: 18 mins
Ingredients:
4 boiled eggs
Tomato gravy
Ginger garlic paste
Spices
Eat With:
✔ 1 Jowar roti OR
✔ Spinach stir fry
Replace with: Chicken curry for variation.
⭐ 7. Chicken Tawa Fry (Dry Style)
Prep Time: 20 mins
Ingredients:
Chicken pieces
Lemon + ginger garlic
Red chilli, salt
Method:
Marinate → shallow cook on tawa.
Eat With:
✔ Moong dal + salad
⭐ 8. Besan Omelette (Vegetarian-Friendly Protein)
Prep Time: 10 mins
Ingredients:
Besan (4 tbsp)
Onion, chilli
Salt + haldi
Method:
Make batter → cook like omelette.
Eat With:
✔ 1 boiled egg (extra protein)
✔ Salad
Replace with: Moong dal batter for lower carbs.
⭐ 9. Curd Chicken (Yoghurt-Based Light Curry)
Prep Time: 20 mins
Ingredients:
200g chicken
Yoghurt
Ginger garlic paste
Spices
Eat With:
✔ Jowar roti
✔ Carrot/cucumber sticks
Replace with: Paneer for vegetarian option.
⭐ 10. Moong Sprouts Chaat (No Potatoes)
Prep Time: 10 mins
Ingredients:
Boiled moong sprouts
Onion, tomato
Lemon, salt
Chaat masala
Eat With:
✔ 1 boiled egg
✔ A chicken piece
Replace with: Kala chana.
⭐ 11. Egg & Tomato Bhurji
Prep Time: 10 mins
Ingredients:
3 eggs
Tomato + onion
Spices
Eat With:
✔ Greek yoghurt
✔ Spinach on the side
⭐ 12. Chicken Soup / Broth (Very Filling, Low Carb)
Prep Time: 20 mins
Ingredients:
Chicken pieces
Pepper + garlic
Veggies (optional)
Eat With:
✔ A boiled egg
✔ Small salad
Replace with: Moong dal soup.
⭐ 13. Paneer + Veg Bowl (Low-Carb Bowl Meal)
Prep Time: 15 mins
Ingredients:
150g paneer
Capsicum, onion, tomato
Spices
Eat With:
✔ 1 boiled egg
✔ Lemon water
Replace with: Chicken cubes.
⭐ 14. Jowar Roti + Chicken Curry Meal
Prep Time: 30 mins
Ingredients:
Jowar flour roti
Chicken gravy (light tomato base, minimal oil)
Eat With:
✔ Raw onion + cucumber
✔ Greek yoghurt
Replace with: Bajra roti (only at lunch).
⭐ 15. High-Protein Smoothie Bowl
Prep Time: 5 mins
Ingredients:
Almond milk
Greek yoghurt
Blueberries
Chia + flax seeds
1 scoop whey (optional)
Eat With:
✔ 1 boiled egg
✔ A handful of walnuts (4–5)
Replace with: Semi-skimmed milk if almond milk not available.