Your week at a glance
Tiffin made with love, energy to power through, fitness that fits your life.
Current weight
59.0
kg
BMI
23.8
healthy weight range
Weekly progress
0%
Daily movement
40
minutes target
Jigna's plan logic
Energy & fitness approach: Since you're already at healthy weight, this plan focuses on sustained energy, building strength, and managing high cholesterol through smart vegetarian choices. 7 AM is tiffin prep for your son. Your breakfast at 8:30 AM, lunch at 12:30 PM, and light South Indian dinner at 7:30 PM fit your lecture & lab schedule perfectly. Water target: about 2.5–3 L/day.
🍽️ 7 AM: Tiffin for son: Quick, nutritious meals you prepare for your son. Then prepare for office.
🍴 Breakfast 8:30 AM: Hearty, home-cooked breakfast for you—whole grains + paneer/dal + veggies for sustained energy through 12:30 lunch.
🥛 Protein & fiber: Include dal, paneer, curd, sprouts, chana in main meals. Whole grains keep cholesterol and energy steady.
🚶♀️ Movement fit: Brisk walk or light strength 40 min, 5 days; weekend stretch or yoga. Fits your lecture and lab schedule.
🫗 Hydration & snacks: Drink 2–3 L water at breaks. Afternoon snack at 3:30 PM (nuts, chana, fruit). Light South Indian dinner after 7 PM.
❤️ South Indian evening: Idli, dosa, upma only for dinner/evening meals—lighter on digestion, perfect before sleep. Lunch keeps it simple (rotis + dal + sabzi).
Personal progress studio
Energy, strength, and cholesterol—the real measures.
Since you're already at healthy weight, track how you feel: energy levels, how your clothes fit, and your cholesterol numbers at next checkup. Weekly weigh-ins help spot trends.
Current BMI
23.8
Healthy weightCalculated from 59 kg and 1.575 m. Your focus is building lean strength and managing cholesterol, not weight loss. BMI is just one measure.
Practical milestones
Energy level improvement2–3 weeks
Noticeable strength gain4–6 weeks
Cholesterol checkup targetAfter 8 weeks
Sustainable weekly loss (if targeted)0.25–0.5 kg/week
Log weight
How to measure
Log once weekly, after waking and using the washroom, before food. Judge the 4-week trend. Your clothes fit and energy are the real win.