NUTRITION & WORKOUT PLAN- HEIGHT

GROWTH
Note: THIS DIET CHART IS A GENERAL DIET CHART FOR HEIGHT GRWOTH AS PER 2000 Kcal.
Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of
ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and
macro-setup)

NUTRITION
FOR NON-VEG

MEAL 1
-1/2 cup Oats (60g)
-10 Almonds
-10 raisins
-3 Boiled Eggs (1 whole +2 white)
-Half apple
-200ml milk
-Sprinkle cinnamon

MEAL 2
-Omelette (3 egg whites +1 Whole egg)
-1/2 cup Spinach
-1/2 cup Papaya/Mango
-1 slice whole wheat bread

MEAL 3
-1/2 cup Brown Rice OR 200g Sweet potato
-2 tb spoon Tomato
-1/2 cup green peas
-1/2 cup broccoli
-100g Chicken

MEAL 4
-1/2 cup yogurt/Dahi (low fat)
-1 Banana(medium)
-10 Cashews
-1tb Honey (no added sugar)

MEAL 5
-1 Whole Wheat ROTI
-100g Fish (Tuna, salmon, cod,)
-Salad (Cabbage, Cucumber, tomato)
-Salsa Sauce Or Tomato chutney (Home made less salt)

MEAL 6
-250ml Non-fat Milk
-10 pistachios or 10 Almonds
-Sprinkle cinnamon

Note: THIS DIET CHART IS A GENERAL DIET CHART FOR HEIGHT GRWOTH AS PER 2000 Kcal.
Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of
ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and
macro-setup)

FOR VEG

MEAL 1
-1/2 cup Oats(60g)
-10 Almonds
-10 raisins
-Peanut butter (1 serving) Or handful Raw peanuts(Unsalted)
-Half apple
-200ml milk
-Sprinkle cinnamon

MEAL 2
-150g Low fat Paneer
-1/2 cup Spinach
-1/2 cup Papaya/Mango
-1 slice whole wheat bread

MEAL 3
-1/2 cup Brown Rice OR 200g Sweet potato
-2 tb spoon Tomato
-1/2 cup green peas
-1/2 cup broccoli
-120g Soya bean (Daal)
MEAL 4
-1/2 cup yogurt/Dahi (low fat)
-10 Cashews
-1 Banana(medium)
-1tb Honey (no added sugar)

MEAL 5
-1 Whole Wheat ROTI
-100g lentils (Daal) Or 100g Kidney beans
-Salad (Cabbage, Cucumber, tomato)
-Salsa Sauce Or Tomato chutney (Home made less salt)

MEAL 6
-250ml Non-fat Milk
-10 pistachios or 10 Almonds
-Sprinkle cinnamon

WORKOUT
MONDAY- SATURDAY (6 DAYS) Morning or Evening

EXERSICE 1
PELVIC STRETCH or HIP BRIDGES
-3 SETS of 15-20 REPS (Increase the difficulty according to your strength by using STRECTH BANDS)
-1 to 1:30 min rest b/w sets

EXERCISE 2
HAMSTRING STRETCH
-3 SETS, 30 sec rest b/w sets
- Each set 30 SECONDS stretch time (Increase the time according to your strength)

EXERCISE 3
COBRA STRETCH
-3 SETS, 30 sec rest b/w sets
- Each set 30 SECONDS stretch time (Increase the time according to your strength)

EXERCISE 4
HANGING BAR
-2 SETS, 30 sec rest b/w sets
-Each set 1-2 minute hanging time

NOTE: If you do weight training(gym), you can add these stretches in your warm up session.