Rashmika Mandanna’s diet plan for women in their 30s would focus on balanced nutrition, providing energy, promoting healthy metabolism, and supporting overall well-being. Here’s a sample 1-month diet plan inspired by her approach, emphasizing whole foods, hydration, and portion control:

Week 1: Detox and Hydration
• Breakfast: A glass of warm water with lemon, followed by a bowl of oatmeal with nuts, seeds, and berries.
• Mid-Morning Snack: Fresh fruit like apples or oranges.
• Lunch: Quinoa or brown rice with mixed vegetables and a side of greens.
• evening Snack: green tea with a handful of nuts.
• Dinner: Grilled vegetables with a lean protein source like paneer or tofu.

Week 2: Lean protein and Fiber Focus
• Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder.
• Mid-morning snack: Coconut water and a few almonds.
• Lunch: Whole-grain chapati with a bowl of dal and vegetable sabzi.
• evening Snack: Roasted chickpeas or makhana (fox nuts).
• Dinner: Salad with greens, cucumbers, tomatoes, and grilled chicken or chickpeas.

Week 3: Balanced Macronutrients
• Breakfast: Poha with vegetables or a small serving of idli with sambhar.
• Mid-morning snack: Herbal tea and a small fruit.
• Lunch: Millet or barley with vegetables and a yogurt side.
• evening Snack: Fresh juice or smoothie with a handful of seeds.
• Dinner: Light soup with a mixed salad and lean protein like fish or paneer.

Week 4: Low-Calorie, High-Nutrient
• Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.
• Mid-Morning Snack: Sliced cucumbers and carrots.
• Lunch: Stir-fried veggies with brown rice or quinoa.
• evening Snack: Herbal tea and a handful of mixed nuts.
• Dinner: Bowl of clear vegetable soup with a small serving of steamed vegetables or fish.

Hydration (2-3 liters of water daily) and portion control are crucial. rashmika also incorporates regular physical activity, such as yoga, gym sessions, or pilates, which complements this diet.
For more interesting updates wa click and follow Indiaherald WhatsApp channel

Find out more:

SIBY JEYYA

08/11/2024 12:03 PM