Daily Nutrition Guide

Fuel your body.
Transform your routine.

Your protein powder is only one part of the journey. Follow this guide every day, and let consistency do the rest.

2 Smoothies Daily

High Protein

Stay Hydrated

Active Lifestyle

Quick Facts

Everything you need to know

1.5 scoops morning + 1.5 scoops evening (3 total)

250 mL glass, ready in under 2 minutes

50% milk : 50% water — or 250 mL water alone

1 egg recommended with each shake

Beginner friendly — no complex prep

Build The Perfect Smoothie

A great day starts with a great shake

Three simple steps, blended in under two minutes.

Step 1 — Choose your base (250 mL glass, 50:50 diluted)

Packet milk ~3% fat, 50:50 with water. Boiling optional (unless sore throat).

Raw/loose milk boil first, then mix 50:50 with water.

Almond / soy use undiluted, no water needed.

Coconut milk 50% coconut milk + 50% water.

Dairy-free 250 mL plain water on its own.

Step 2 — Add your protein

1.5 scoops in the morning (9:00 AM) and 1.5 scoops in the evening (8:00 PM) — 3 scoops total per day. Blend until smooth and drink immediately.

Step 3 — Add fresh fruit

Best choice: 1 medium/large Robusta banana (or 2 small Robusta bananas).

🍌 1 Robusta Banana — Best

Papaya

Guava

Apple

Kiwi

Blueberries

Blackberries

Raspberries

Strawberries

Who must avoid bananas: anyone with diabetes should skip Robusta bananas and substitute with guava, apple, kiwi or berries instead.

Choose Base

1.5 Scoops

Choose Fruit

Blend & Enjoy

Your Daily Routine

Following a schedule helps your body perform

Five checkpoints, spaced through the day, so you're never running on empty.

9:00 AM · Morning

Protein Smoothie + 1 Egg

Smoothie 1 Egg

11:00 AM · Mid-Morning

Healthy Snack

Boiled legumes, paneer or fruit

1:00 PM · Lunch

Balanced Lunch

Rice/chapati + fish/chicken + veg + curd

4:00 PM · Evening

Tea or Coffee + Healthy Snack

Max 1 tsp sugar, sugar-free is better

8:00 PM · Night

Protein Smoothie + 1 Egg

Smoothie 1 Egg

Breakfast — 9:00 AM

Option A: 1 smoothie + 1 egg
Option B: 2 idlis/appam + sambhar or veg curry + 1 egg

Avoid at breakfast

Chapati, dosa, puttu — save these for lunch or dinner

Mid-Morning — 11:00 AM

Choose one: boiled green gram
or boiled chickpeas
or paneer salad
or sweet potato / fresh fruit

Lunch

Small portion rice or chapati
Fish curry or chicken curry (shallow-fried, never deep-fried)
Vegetable side (aviyal, thoran, bhindi) + curd

Dinner — 8:00 PM

Option A: 1 smoothie + 1 egg
Option B: vegetable/chicken soup or grilled chicken breast + veg (no smoothie needed)

A lunch plate at a glance

Small portion rice or chapati · a palm-sized serving of shallow-fried or curried fish/chicken · a generous vegetable side · a small bowl of curd. Keep frying light — shallow, not deep.

Eat Smart

Know what to reach for & what to skip

Small swaps, consistently made, add up to your biggest results.

Eat More

Eggs

Fish

Vegetables

Water

Paneer

Fruit

Limit

Sugar

Bakery

Ice Cream

Red Meat

Maida

Deep Fried

Also go easy on high-starch tubers — potato, tapioca (kappa), yam (kachil/chena), colocasia (chembu) and Chinese potato (koorka).

Strictly avoid in the smoothie

Everyone on this plan should keep these four out of the blender — no exceptions.

Mango

Dates

Grapes

Jackfruit

Enjoy them occasionally as a treat — just not blended into your daily shake.

Living with a thyroid condition?

Avoid soy products completely
Eat cauliflower, cabbage and broccoli only once a week — and always cook thoroughly

If you have diabetes

Skip Robusta bananas in the smoothie
Use apple, guava, kiwi or berries instead

If you have thyroid issues

Avoid soy products completely
Cauliflower, cabbage, broccoli — once a week only, cooked thoroughly

Everyone, always avoid

Sugar, bakery items, ice cream, chocolate, deep-fried food
Refined flour (maida), red meat

Green Tea Ritual

2 cups daily · ~30 min before or after your smoothie

Boil 1 glass of water
Turn off the heat
Add a small pinch of green tea leaves
Let the leaves expand (steep)
Strain and enjoy

2–3L

Daily Water Goal

Minimum 2–3 litres a day. Go above 3L only if you're sweating heavily or actively dehydrated.

Keep Moving

45 minutes, 5 days a week

Pick what you actually enjoy — consistency always beats intensity.

Gym

Strength training

Cycling

Cardio & endurance

Swimming

Full-body movement

Zumba

Dance it out

Walking

Easy, everyday movement

Home Workouts

No equipment needed

Don't chase daily numbers

Check your weight once a month only. Daily or weekly weigh-ins add mental stress that can stall progress — your body changes every day, but real results take time.

Enjoy life — one cheat meal a week

Healthy living doesn't mean giving up your favourite foods. Pick a day — Sunday, or a wedding — and eat it early, at lunch. Had a heavy one? Skip the evening smoothie and swap in a light vegetable or chicken soup.

BiryaniMandhiShawarma (no mayo)

Your Success Checklist

Small daily habits, big transformations

Stay consistent, trust the process, and enjoy the journey.

Drink both smoothies every day

Stay hydrated

Eat balanced meals

Exercise regularly

Sleep well

Follow the routine consistently

How to Use

Fuel your body.Transform your routine.