By Dr. Sirisha Potluri
Grocery list
Green beans
Tofu
Zucchini
Brazil nuts
Chia seeds
Gluten free oats
Quinoa
Brown rice
Okra
Eggplant
Regular potatoes
Fresh or frozen Berries
Ginger turmeric tea
Frozen bell peppers
Tahini
Peanuts
Almonds
Chia seeds
Bokchoy
Kale
Spinach
Cilantro
Parsley
Rice cakes
Almonds
Dates
Lifestyle changes
Eat slowly and chew well
Avoid fizzy drinks and gum
Avoid sugar alcohols
Find your food triggers
Engage in gentle exercise
Post meal walking for at least 10-15
4-6 hours gap between meals
Food ideas!
Breakfast ideas – for now let’s stick with oat meal!
Oats with berries and chia seeds with 1 teaspoons of ginger and turmeric and calcium rich almond milk.
Oats upma with carrots, curry leaves cilantro and 2 teaspoons of green peas
Quinoa porridge with almond milk
Buck wheat flour utthappam with carrot, cilantro and kale
Turmeric, ginger and brown rice flour savory pancakes served with bell pepper chutney
Tofu scramble ( use firm tofu and make sure to eliminate all the water from tofu ) with a side of pan fried or air fried potatoes
Chia seed pudding with almond milk ( 1-2 tsp of maple syrup)
Snack time
Roasted makhana
Air popped pop corn 1 cup
Murmura with some grated carrot and cilantro
Sweets
Dates stuffed with almonds and almond butter
Prunes+ almonds good snack to
2 rice cakes with peanut butter
Ginger turmeric tea
Mint tea
Fennel tea
Lunch and Dinner ideas
In lunch bowls make sure to add sautéed or fresh greens ( spinach, kale, bokchoy) and use good amount of cilantro for garnish
1. Sautéed potatoes 1 cup + 1/2 cup sautéed tomato + 1/2 cup sautéed spinach all mixed to form a salad, can add some 1 -2 teaspoons of tahini on the top
2. 1/2 cup Quinoa, spinach and 2 table spoons of canned lentils in a salad ( lemon juice + ACV for dressing)
3. 1 cup of Sweet potato, chopped kale , 1/2 cup air fried tofu pieces salad with tahini and little bit of maple syrup
4. Green beans and potato stir fry served with quinoa.
5. Okra curry served with brown rice
6. Sautéed veggies with sesame seeds on the top( carrots, green beans, Bean Sprouts (1/2 cup) red bell peppers and few oyster mushrooms if available)
7. Eggplant tofu stir fry with fresh mint and gluten free soy sauce
8. Bokchoy & sweet potato stir fry
9. 1/4th cup red lentil and 1 cup spinach some grated ginger dal
Bowl ideas – adding greens, veggies, grated ginger and turmeric can help with calcium and protein intake.
1. 1/4 cup quinoa, 1 cup sautéed spinach, 1/2 cup sautéed green beans, 1/2 cup of okra curry
2. 1/4 cup brown rice, 1 cup sautéed bokchoy, 1/2 cup sautéed zucchini, 1/2 cup eggplant stir fry
3. 1/2 cup sautéed potatoes ( cooked and refrigerated day before ) 1 cup sautéed kale, 1/2 cup red and yellow bell pepper stir fry, few boiled carrots, 1/4 cup of cooked lentils
Note! – Make sure to include greens in every lunch bowl and add cilantro in every curry! Take 5000 IU of vitamin D3 with K2 once a day with food! Take B12 supplements ( 2000 micrograms of cyanocobalmin once a week on an empty stomach ) 2 days a week of strength training