• 500ml warm water + lemon + 1/2 tsp turmeric + black pepper + rock saltWake Up Ritual
• 10 min sunlight on balcony/terrace (bare arms, no sunscreen)Wake Up Ritual
• 1 tsp soaked methi seeds (swallow with water)Wake Up Ritual
• Sat: 2 multigrain roti + ghee + bowl moong dal + 200g papaya/watermelon + haldi doodh (300ml)Recovery Breakfast
• Sun: 2 jowar roti + ghee + leftover sabzi + curd + 1 tsp honey + 1 bananaRecovery Breakfast
• 1 scoop Whey Isolate in 250ml water (drink first)Mid-Morning Recovery
• 1 tender coconut OR 250ml coconut waterMid-Morning Recovery
• Mixed fruit: papaya + watermelon + pomegranate + kiwi + lemon + black saltMid-Morning Recovery
• 10g dark chocolate (85%+ cacao — Lindt or Amul Dark)Mid-Morning Recovery
• 1.5 cups jeera brown rice (bay leaf + cloves + jeera + ghee)Recovery Thali Lunch
• 1.5 cups dal makhani (1 tsp cream only) OR mixed dalRecovery Thali Lunch
• 2 jowar roti + 1 tsp desi gheeRecovery Thali Lunch
• 1 bowl palak paneer (150g paneer, light gravy) OR paneer bhurji dryRecovery Thali Lunch
• 1 bowl kachumber salad + 1 small bowl pudina raitaRecovery Thali Lunch
• 1 glass jeera waterRecovery Thali Lunch
• Warm drink: 300ml water + ginger + cinnamon + 1 tsp honeyAnti-Inflammatory Snack
• 1/2 avocado (sliced)Anti-Inflammatory Snack
• 150g Epigamia Greek yogurt (plain)Anti-Inflammatory Snack
• 25g roasted pumpkin seedsAnti-Inflammatory Snack
• 8 soaked walnut halvesAnti-Inflammatory Snack
• Khichdi: 1/2 cup dhuli moong dal + 1/2 cup brown rice (hing + ginger + jeera + haldi + ghee)Light Recovery Dinner
• Optional: 200g paneer bhurji dryLight Recovery Dinner
• 1 bowl palak or moringa sabzi (light)Light Recovery Dinner
• 1 bowl kachumber saladLight Recovery Dinner
• Magnesium Glycinate — 2 tablets (Carbamide Forte Chelated Glycinate)Magnesium Glycinate + Zincovit
• Zincovit — 1 tablet (OTC chemist)Magnesium Glycinate + Zincovit
• 1 scoop micellar casein in 200ml warm waterPre-Sleep Recovery
• 600mg Ashwagandha KSM-66Pre-Sleep Recovery
• 1 tbsp chia seeds (pre-soaked)Pre-Sleep Recovery
• 8 soaked almonds (peeled)Pre-Sleep Recovery

Quick glance — everything you need to buy or prep for today. Resets every IST midnight.