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Health, Fitness & Meal Planning
Ghar ka khana, aasaan workout, fit zindagi — Indian lifestyle ke liye step-by-step guide
by readnshare
- Pages: 46 pages
- Language: Hinglish
- Format: Online reader
What you'll get
- Indian thali ko balanced banane ka simple plate formula
- Indian khane ke portion size aur calories ki aasaan samajh
- Veg aur non-veg dono ke liye protein ke sources aur tables
- Hafte bhar ki meal planning aur prep ke tips
- Healthy swaps — bahar khaana, party aur tyohaar me bhi
- Bina equipment ke ghar pe beginner workout, step-by-step
- Walking plan, daily steps aur basic yoga
- Neend, stress aur paani ki achhi aadatein
- Crash diet ke bina safe weight loss aur progress tracking
- 30-din ka challenge, 7-din ke meal plans, grocery list aur habit tracker
About this eBook
Kya aap fit hona chahte ho, par gym ka time nahi, mehenga diet plan nahi chahiye, aur roz ka ghar ka khana chhodna bhi nahi? Ye ebook busy working professionals, homemakers, students aur beginners ke liye hai — jo normal Indian lifestyle me rehkar healthy banna chahte hain.
46 pages ki is guide me aap seekhoge ki Indian thali ko balanced kaise banayein, portion size kaise samjhein, aur vegetarian ho ya non-veg, protein kaise poora karein. Hafte bhar ki meal planning, smart swaps, aur bahar khaane ya tyohaaron me bhi control rakhna — sab aasaan bhasha me.
Fitness ke liye bina equipment ke ghar pe hone wale beginner workouts, walking plan, yoga basics, aur neend, stress aur paani ki achhi aadatein bhi hain. Weight loss bina crash diet ke — safe tarike se, progress track karte hue.
Book me 30-din ka fitness aur meal challenge, 7-din ke veg aur non-veg meal plan, grocery list aur habit tracker diye gaye hain. Saari jaankari WHO aur ICMR-NIN jaisi bharosemand guidelines pe based hai.
Read a sample
Tap a page to open it — these are real pages from the book.
Table of contents
91 entries- Ye Book Kiske Liye Hai?p. 2
- Vishay Suchip. 3
- Namaste, aur swagat hai!p. 4
- — Is book me aapko kya milegap. 4
- — Book kaise use kareinp. 4
- Apna Starting PointJaaneinp. 5
- — Waist check — pet ki charbi ka simple testp. 5
- Habit Quiz & Mera Goalp. 6
- — Habit quiz — jo sach hai uspe tick kareinp. 6
- — Sahi goal kaise likheinp. 6
- Nutrition Basics: Thali Ka Formulap. 7
- — Khane ke 4 bade hissep. 7
- — Plate method: Indian thali ka formulap. 8
- — ICMR-NIN Dietary Guidelines (2024) — mukhya baateinp. 8
- — Namak, cheeni aur tel — teen chhupe dushmanp. 9
- — Inhe kam karne ke 6 aasaan tareekep. 9
- — Packet ka label padhna seekheinp. 9
- — Ek din ka balanced khana — udaharanp. 10
- — Worksheet: meri aaj ki thalip. 10
- Calories & Portion Sizep. 11
- — Indian khane ki lagbhag caloriep. 12
- — Haath ka naap — portion guidep. 13
- — Pet bhara mehsoos karne ki 7 tricksp. 13
- Protein: Veg Ho Ya Non-Vegp. 14
- — Vegetarian protein — lagbhag kitna milta haip. 15
- — Non-veg / egg optionsp. 15
- — Har meal me protein kaise jodeinp. 16
- — Dal + anaaj = behtar proteinp. 16
- — Budget me protein — sabse saste optionsp. 16
- — Protein myths — sach kya haip. 17
- — Worksheet: mera ek din ka proteinp. 17
- Smart Meal Planning & Prepp. 18
- — 15-minute weekly plan — 4 stepp. 18
- — Sunday prep checklistp. 19
- — Fridge me kitne din chalega? (lagbhag)p. 19
- — Freezer me bhi rakh sakte hainp. 19
- — Tiffin & office lunch ideasp. 20
- — Busy hafte ka plannerp. 20
- Healthy Swaps, Eating Out & Festivalsp. 21
- — 3 golden rulesp. 21
- — Roz ke 12 healthy swapsp. 22
- — Meethe ki craving ka planp. 22
- — Bahar khana: restaurant & street foodp. 23
- — Street food — smart choicesp. 23
- — Shaadi, party & festivalsp. 23
- Home Workout for Beginnersp. 24
- — Warm-up (5 minute) — kabhi skip na kareinp. 24
- — 6 basic exercises — step-by-step (1–3)p. 25
- — Common galtiyan — aur sahi tareekap. 25
- — 6 basic exercises — step-by-step (4–6)p. 26
- — Sahi form ke 5 sunehre niyamp. 26
- — 20-minute beginner routinep. 27
- — Weekly schedule (beginner)p. 27
- Walking, Cardio & Daily Stepsp. 28
- — Brisk walk kya hai? — Talk testp. 29
- — 4-week walking planp. 29
- — Busy din me steps badhane ke 12 tareekep. 30
- — Ghar ke andar cardio optionsp. 30
- Strength, Flexibility & Yoga Basicsp. 31
- — Teen cheezein jo har umar me zaroori hainp. 31
- — 6 beginner yoga asanasp. 32
- — Saans ka abhyaas (5 minute)p. 32
- — 15-minute morning flowp. 32
- — Desk-job ke liye 5-minute stretchp. 33
- — Strength progress: hafte me 2 dinp. 33
- Neend, Stress, Paani & Aadateinp. 34
- — Behtar neend ke 8 niyamp. 35
- — Stress: 5-minute resetp. 35
- — Sone se pehle ki routine (udaharan)p. 35
- — Paani: kitna aur kaisep. 36
- — Aadat kaise banti hai — chhota kadam formulap. 36
- — Habit stacking — Indian ghar ke udaharanp. 36
- Weight Loss Bina Crash Diet + Progress Trackingp. 37
- — Crash diet vs smart planp. 38
- — Sustainable weight loss ke 8 niyamp. 38
- — Plateau aaye to kya kareinp. 39
- — Weight ke alawa ye bhi naapeinp. 39
- — 12-week progress trackerp. 40
- — Maintenance mode — weight wapas na aayep. 40
- 30-Din Fitness + MealChallengep. 41
- 7-Din Veg Meal Planp. 42
- 7-Din Egg & Non-VegMeal Planp. 43
- — Non-veg ko healthy kaise rakheinp. 43
- Healthy Grocery Listp. 44
- — Anaaj & milletsp. 44
- — Dal, legumes & proteinp. 44
- — Sabzi & fruits (mausami lein)p. 44
- — Healthy fats, nuts & masalep. 44
- Habit Tracker & Common Galtiyanp. 45
- — 10 common galtiyan — inse bacheinp. 45
- Shukriya!p. 46
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