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STOIC FIT NUTRITION PLAN ANTI-INFLAMMATORY
F O O D S Morning Routine Warm Water with Lemon and Turmeric - 1 glass lukewarm water - Add 1⁄2 tsp turmeric and a few drops of lemon juice - Optional: Add a pinch of black pepper (enhances turmeric absorption) Breakfast - Vegetable Besan Chilla - Made with gram flour, grated vegetables (carrot, spinach, onion), and spices. - Cooked in ghee or coconut oil. - Mint-Coriander Chutney as a side. OR - Bread Omelette - 2 slice whole wheat bread - 2egg white & 1 whole egg omelette - Some chopped veggies Mid-Morning Snack - A seasonal fruit: - Papaya, guava or apple. STOIC FIT
F O O D S Lunch - Rice with Dal - Add a generous portion of sautéed or steamed vegetables like cabbage, cauliflower or spinach. - 1 bowl of cucumber-tomato salad with lemon and a pinch of rock salt. - 1 tsp of homemade ghee on dal/rice for healthy fats. Evening Snack - Herbal Tea: Ginger, tulsi, and cinnamon tea. - 20g of roasted makhana (fox nuts) or 50g srouts Dinner - Roti (Bajra/Jowar/Gehu) with Vegetable Curry - Curry made with anti-inflammatory spices: + A side of saur, co grendes (spincic, fenugreek,or kale). OR - Vegetable Soup - Include carrots, Capsicum, tomato, spinach, and a pinch of ginger. STOIC FIT
F O O D S Bedtime Drink - Golden Milk - 1 glass warm milk (almond/A2 cow's milk) with 1⁄2 tsp turmeric and a pinch of cinnamon. STOIC FIT