Hello Amazing

I am excited to see you in flow. Are you wondering what is flow?

Let me explain Flow = Small habits daily that you enjoy + Imperfect actions without judging yourself + Measurable actions + Endurance ( Push yourself to next level )

and I am sure this time you wont stop! Be unstoppable

Here I am sharing a Diet plan +Activity Plan that I want you to follow for 30 Days

Diet + Activity Plan for Next 30 Days

✅ Morning (Kickstart your metabolism)

• ☐ Warm water + 1 tsp apple cider vinegar + Lemon juice
• ☐ 15–30 mins sunlight exposure
• ☐ Protein start: soaked almonds (5–6) + 1 fruit OR whey in water ( only if you are eating otherwise Take a Black coffee + Pinch Salt + Ghee or Butter (tea spoon )

✅ Breakfast (Protein + Fiber focus)

Choose 1:Only if you feel like eating. ( otherwise complete 12-14 hours fasting )

• ☐ Moong dal chilla + paneer stuffing
• ☐ Vegetable 2 Eggs omelette + Tomato Sauce ( Home made)
• ☐ Oats + chia seeds + nuts + milk
• ☐ Poha/upma + peanuts + sprouts added

👉 Goal: 20–25g protein

✅ Mid-Morning (Stabilise energy)

• ☐ Coconut water

✅ Lunch (Balanced Indian plate 🍛)

• ☐ 1–2 phulka OR small rice portion
• ☐ Dal / Rajma / Chole (protein + fiber+ controlled carbs + healthy fats)
• ☐ Paneer / Chicken / Fish (optional but powerful)
• ☐ 1 bowl sabzi (green veggies priority)
• ☐ Salad + curd

👉 Goal: Protein + fiber + controlled carbs

✅ Evening Snack (Avoid cravings trap)

• ☐ Roasted chana OR peanuts OR Handful of Almonds
• ☐ Green tea / herbal tea ( Big NO TO Coffee )
• ☐ Boiled eggs OR paneer cubes

✅ Dinner (Light + Protein focused)

• ☐ Paneer bhurji / grilled chicken / dal/Toffu
• ☐ Stir-fried veggies / sabzi
• ☐ 1 phulka OR no roti (based on hunger) Or Small portion Rice

👉 Keep dinner early + light ( Eat lot of Veggies )

✅ Before Bed

• ☐ Haldi milk OR plain warm milk (optional)
• ☐ No screens 30 mins before sleep
• ☐ Sleep daily on same time

🏃‍♀️ Activity Plan (Aligned with your goal)

🔥 Strength Training with Karuna (5 Days)

• ☐ 30–40 mins per session
• ☐ Focus split:
• Day 1: Lower body
• Day 2: Upper body
• Day 3: Core + mobility
• Day 4: Lower body
• Day 5: Full body

👉 Why: Builds muscle → boosts metabolism → fat loss

🚶‍♀️ Daily Walking

• ☐ 8k–10k steps daily
• ☐ 10–15 min walk after meals (VERY powerful for fat loss + sugar control)

🧠 Non-Negotiables (This is where most moms fail)

• ☐ Sleep: 7 hours minimum
• ☐ Hydration: 2.5–3L water
• ☐ Consistency > perfection
• ☐ No extreme dieting

💡 Simple Rule to Remember

👉 Every meal = Protein + Fiber + Controlled carbs + Healthy Fats

Note : This plan is for general wellbeing, if you have any medical conditions, do consult a doctor for support.

Be the best version of yourself

Karuna Sapkale

😊❤️