Repepp-Diet-Plan

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Repepp-Diet-Plan

Repepp-Diet-Plan

Mar 15, 2022

RePepp Juice

  • 3 BOTTLES OF JUICE & 1-DAY WHOLE FOOD MEAL PLAN

At Repepp, we believe in living the most optimal way through healthy choices that leave us feeling energized, bright, and alive. Sometimes, those healthy choices can be difficult to make and it’s not uncommon for the demands of everyday life to get in the way of our good intentions.

We know how that goes, so we’ve developed a meal plan to help you get your diet back on track and feel your best by enjoying nutritious and delicious wholesome whole foods like fruits and veggies, whole grains, and lean proteins. At the end of the Repepp Diet Plan, you will feel recharged, restored, and renewed in to a healthy habit.

HOW DO I DO THIS?

The Repepp Diet Plan is a hydration and whole food centered plan created to give you the nutrition your body needs through wholesome fruits and vegetables, whole grains, healthy fats, and lean proteins.

You will consume 3 delicious Repepp Living beverages that will provide the healthful hydration and vitamins, minerals, and beneficial antioxidants present in the fruits and vegetables that go into our juices.

In addition, you will consume 3 supplemental mini meals designed to provide enough balancer to our body.

All meals are designed to be mix-and-match as they provide similar calories and macronutrients. We’ve also included 6 meal options for breakfast, lunch, and dinner so you can pick foods you love! If you want to eat a suggested lunch for dinner or vice versa, that’s fine too. Portion control is essential to keep calorie counts in check, so try to stick to the recommended amounts for the suggested meals.

JOIN THE CONVERSATION

Share a photo from your Repepp Diet Plan program using the tag #repeppdietplan and #pepptalk

Upon Waking During Breakfast During Lunch

Magic Green Active Plus Diet Plus

 

DIET PLAN TIPS:
  • If you have a health condition of any sort, are pregnant, nursing, or elderly, please consult your doctor to ensure the RePepp Diet Plan is right for you.
  • Two to three days before beginning the RePepp Diet Plan, try to cut back on or eliminate processed foods, added sugars, caffeine, and alcohol.
  • Avoid eating out, junk foods, Red Meat and drink plenty of water to keep your metabolic rate high and to improve digestion.
  • Strive to get at least 30 minutes of physical activity each day.

The Meal Plan — Breakfast

Early Morning: - 

Upon Waking on an Empty Stomach — Repepp Magic Green (117 cals) - Wake up and rehydrate with this first Fresh Start drink of the day along with 5 unskinned almonds      

Breakfast: -

Start with Repepp Active Plus (112.53 cals), along with suggested breakfast (approx. 152-158 Cals)

OPTION 1

  • 3-4 pcs of Moong Dal Dhokla
  • 1 glass of Buttermilk
  • 2 tbsp Tomato Chutney (sugar free)

OPTION 2

  • 1 Russian Sandwich
  • 1 cup of green tea  

OPTION 3

  • 2 pcs of green pea pancakes 
  • 1 tsp sugar free chutney
  • 1 glass lemon water salted              

The Meal Plan — Lunch

Start with Repepp Diet Plus (95.81 Cals) along with suggested lunch (approx. 188-210 cals))

OPTION 1

  • Soya patties - 1 -2 pc
  • 1 glass sated lemon water
  • Salad plate
  • sugar free chutney

OPTION 2

  • 1 Bowl Chickpea Salad

OPTION 3

  • Chilly Bean Soup

The Meal Plan — Dinner

(approx. 145-210 cals)

Please consume this final mini meal a minimum of 3 hours before bed to allow your body to fully digest before sleep.

OPTION 1

  • 2 Stuffed Zucchini

OPTION 2

  • 2 portions Fruity Sprouts Salad

OPTION 3

  • Fresh Pesto Tofu Salad 

Recipes — Breakfast, Option #1

Preparation time: 15 – 17 minutes

Ingredients:

  • 50 grams moong dal with skin
  • 1 teaspoon gram flour (Besan)
  • 1 green chili
  • 1 tablespoon fresh curds,
  • 2 teaspoons Eno's fruit salt
  • a pinch asafoetida (hing)
  • salt to taste 

For the topping:

  • 2 tablespoons finely chopped cabbage
  • 2 tablespoons finely chopped carrots

Directions:

  1. Soak the moong dal for 2 hours. Drain.
  2. Add the green chili and a little water and grind in a mixer.
  3. Add the gram flour, curds, asafoetida and salt.
  4. When you want to serve, add the fruit salt and mix well
  5. Pour the mixture into two thalis of about 200 mm. diameter. Sprinkle the cabbage on top and steam for 5 minutes.

   * Serve hot.

 Calories 152 • Protein 9g • Carbohydrates 20g • Fat 1.2g

Recipes — Breakfast, Option #2

Preparation time: 10 minutes

Ingredients:

  • 2 multi grain seeded bread slices

Ingredients for the sandwich filling

  • 70 grams finely chopped boiled vegetables (carrots, cabbage, green peas, cauliflower, French beans)
  • 2 teaspoons thick, hung fresh curd (no water)
  • 2 tablespoons grated carrots
  • 1 teaspoon mustard powder
  • 1/4 teaspoon sugar
  • 1 teaspoon salt
  • A pinch pepper powders 

For the topping:

  • For topping add cress or any salad leaves

Directions:

  1. Mix all the ingredients for the sandwich filling.
  2. Divide the mixture into two and spread over 2 slices of bread.
  3. Combine and sandwich. Cut two, decorate with cress and serve. 

Calories 155 • Protein 7g • Carbohydrates 19g • Fat 1.4g 

Recipes — Breakfast, Option #3

Preparation time: 15 minutes

Ingredients:

  • 1/2  cup green peas
  • 1/4 cup semolina (rawa)
  • 10 gms urad dal (split black lentils) flour
  • 1 tablespoon curds
  • 3 teaspoons green chilies (finely chopped)
  • 1 teaspoon cumin seeds (jeera) (crushed)
  • 1 tablespoon coriander leaves (finely chopped)
  • ¼ teaspoon asafetida (hing)
  • 1/4 teaspoon Eno's fruit salt
  • 1 teaspoon oil
  • salt to taste
  • oil for cooking 

Directions:

  1. Grind the green peas in a blender to a coarse paste.
  2. Combine the green pea paste, semolina, urad dal flour, curds, green chilies, cumin seeds, coriander, asafoetida, salt, oil and ½ cup of water and make a smooth batter.
  3. Add the fruit salt and mix gently.
  4. Preheat tawa or waffle iron
  5. Lightly grease the waffle iron with some oil, pour half of the green pea batter and spread evenly. Bake for 2 minutes or until the waffle is golden brown.
  6. Repeat with the remaining batter.

*Serve hot.

Calories 158 • Protein 9g • Carbohydrates 25g • Fat 1.8g

Recipes — Lunch, Option #1

Preparation time: 20 minutes

Ingredients:

  • 1/4 cup soya granules
  • 1/2 cups skimmed milk
  • 1 small potatoes (boiled and mashed)
  • 1/2 medium onion (finely chopped)
  • 1 green chili (finely chopped)
  • 2 tablespoons fresh coriander leaves (finely chopped)
  • ¼ teaspoon cumin powder
  • 1 teaspoon red chili powder
  • ¼ teaspoon clove powder
  • ¼ teaspoon cinnamon powder
  • 1½ teaspoons lemon juice
  • Salt to taste
  • 1/4 cup brown breadcrumbs

For the topping:

  • Two or three lettuce leaves
  • Onion rings

Directions:

  1. Soak soya granules in milk for fifteen minutes. Drain and squeeze out excess milk. Grind to mince the granules further.
  2. In a large mixing bowl, mix together soya granules, mashed potatoes, onion, green chili, coriander leaves, cumin powder, red chili powder, clove powder, cinnamon powder, lemon juice and salt.
  3. Divide the mixture into equal portions. Shape each portion into a patty into bite size thickness.
  4. Coat each patty evenly with oil lightly.
  5. Heat a non-stick pan and cook the patties on both sides till crisp.
  6. Place two or three lettuce leaves on the plate half. Place the patty on it, top with onion rings and serve immediately.
  7. You can store the other 3 burgers in a freezer safe bag for later consumption.

Calories 210 • Protein 9.2g • Carbohydrates 22g • Fat 1.2g              

Recipes — Lunch, Option #2

Preparation time: 10 – 15 minutes

Ingredients:

  • 70gms cooked chickpeas
  • 1 stalk green onion
  • 1/2 stalk celery
  • 1 chopped shredded carrots
  • 1/2 cup finely chopped red bell pepper
  • Coriander leaves finely chopped
  • 2 tablespoon hung curd or Greek Yogurt or Strained Yogurt?
  • 1 tablespoon dijon mustard
  • salt and pepper to taste
  • lemon juice to taste

For the topping:

  • 1 tablespoon unsalted roasted sunflower seeds
  • 1 tablespoon fresh chopped basil plus extra to taste

Directions:

  1. Chop your green onion, celery, shredded carrots, pepper, and pickles.
  2. Add to the bowl with your chickpeas, then add mayo, dijon mustard, Coriander leaves, salt, and pepper. Stir well to coat.
  3. Fold in sunflower seeds and basil (as much or as little as you’d like) and adjust any ingredients to taste.

Calories 190kcal • Protein 12.4g • Carbohydrates 29g • Fat 2.5g

Recipes —Lunch, Option #3

Preparation time: 15 – 20 minutes

Ingredients:

  • 1 tablespoons ghee/ oil
  • 1 diced onion
  • 1/4 cup diced carrots (1 large carrot)
  • 1 -2 cloves minced garlic
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 tablespoon red wine vinegar, apple cider vinegar or lime juice
  • 1 tablespoon hot sauce
  • 2 roasted tomatoes
  • 1 cup vegetable stock i.e broth
  • 1/2 cup cooked beans
  • 1 bay leaf
  • 1/4 cup cilantro leaves, roughly chopped
  • salt and pepper

For serving:  lime wedges, cilantro, sour cream

Directions:

  1. Heat the ghee/oil in a large deep pot over medium heat, and then add the onions and carrot. Cook, stirring often, until they have softened slightly and smell sweet, about 5 minutes.
  2. Stir in the garlic, cumin, oregano, and cook for 30 seconds. Add the vinegar, tomatoes, broth, cooked beans, and bay leaf. Bring to a simmer, taste, and then season with salt and pepper.
  3. Simmer the soup until the carrots are tender and the broth reduces slightly, about 20 minutes. Stir in the cilantro and the juice from half a lime (or substitute the lime with an additional tablespoon of vinegar).
  4. For a brothy soup, serve the soup straight away. For a thicker, more velvety soup, transfer 1/4 of the soup to a blender and blend until smooth. Pour the blended portion back into the soup and serve.

Calories 188 • Protein 15.2g • Carbohydrates 30g • Fat 0.9g

Recipes —Dinner, Option #1

Preparation time: 15 minutes

Ingredients:

  • 2 large fresh zucchinis
  • salt and freshly ground black pepper
  • 2 cloves garlic (crushed)
  • I large onion (chopped)
  • 2 tablespoons oil
  • 225-gram tomatoes (chopped)
  • 50-gram lentils/chickpeas
  • 1 tablespoon chopped parsley 

Directions:

  1. Wash and dry the zucchini, halve lengthways, scoop out the center flesh, and chop. Cook the zucchini shells in boiling salted water for 2 minutes.
  2. Drain. Sauté, garlic and onion in the oil. Stir in the tomatoes, zucchini flesh, lentils and enough water to cover. Simmer for about 20 minutes or until the lentils are tender and the water has been absorbed. Sprinkle over the chopped parsley. Arrange the stuffed courgettis side by side in a greased ovenproof dish. Grill the zucchini for 5-10 minutes or until golden. Serve hot or cold.

Calories 145 • Protein 9g • Carbohydrates 25g • Fat 1.3g

Recipes — Dinner, Option #2

Preparation time: 20 minutes • Cooking time: 30 minutes

Ingredients:

  • 75 grams mixed par boiled/ (steamed) sprouted pulses (green grams, math, chick peas, green peas etc.)
  • 2 chopped apples
  • 1 orange sliced
  • 2 tablespoons cut grapes
  • 2 tablespoons sliced white radish
  • 1/2 bunch chopped salad leaves
  • 1/4 cup chopped spinach leaves
  • 1 finely chopped green chili (optional)
  • salt to taste

For the dressing:

  • 3 tablespoon hung curd
  • 2 tablespoons chopped mint leaves
  • 1/2 teaspoon sugar
  • salt to taste 

Directions:

  1. Mix all the ingredients except dressing thoroughly.
  2. keep it refrigerated
  3. Just before serving, top the salad with the dressing.

* Serve chilled.

Calories 180 • Protein 8.7g • Carbohydrates 23g • Fat 0.8g 

Recipes — Dinner, Option #3

Preparation time: 25 minutes

Ingredients For Pesto Sauce:

  • 1/2 fresh basil (loosely packed)
  • Juice of one lemon
  • 1 tablespoon pumpkin seeds
  • 3 tablespoon tahini
  • 2 cloves garlic (crushed and peeled)
  • 3 tablespoon nutritional yeast
  • 3 tablespoon cold water
  • Salt and pepper to taste

Ingredients For Tofu:

  • 1/2 cup firm tofu 
  • 1/4 cup cherry tomatoes (halved)
  • 1/4 small red onion (finely diced)
  • 4 tablespoon pesto sauce
  • Salt and pepper to taste
  • Juice and zest of 1 lemon

Directions:

TAHINI PESTO SAUCE

  1. In a food processor, add all ingredients except water in and process until basil is chunky.
  2. Add in 3 tbsp water and blend on high to smooth out the sauce. If too thick, add more water and process until mostly smooth.
  3. Store sauce in a jar in a fridge. It can be kept in the fridge for up to 4-5 days.

PREPARING BAKED TOFU (OPTIONAL)**

  1. Preheat oven to 400F. If using extra firm tofu, make sure to drain and press some of the water out before handling.
  2. Cut your block of tofu as desired. Season as desired. 
  3. Place tofu on a lined baking sheet and bake in the oven for at least 20 minutes. Remove tofu from oven and allow to completely cool.
  4. IF oven is not possible, then you can also use a non-stick pan.  

ASSEMBLING SALAD

  1. In a mixing bowl add in tofu, sliced cherry tomatoes, and red onions.
  2. Toss to mix and then squeeze lemon juice over top.
  3. Add lemon zest and then give mixture a nice toss to combine.
  4. Add recommended amount of pesto sauce and mix together carefully with a spatula.
  5. Adjust amount of sauce, adding more if desired until salad is coated to your liking.
  6. Serve salad as is or chill in fridge until ready to serve.

Calories 210 • Protein 9.7g • Carbohydrates 24g • Fat 2.4g

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                                                Designed by:                                

                                                 

                                 Ambika Bhartia (Dietician/Nutritionist)                                                                    Clinical Nutrition, Sports Nutrition & Diabetic Educator

About Ambika

Ambika is trained in nutrition, feeling deeply passionate about wellbeing and healthy sustainable eating patterns.  As a food expert, Ambika helps you identify patterns, decode myth and fads. Her food plans focus on understanding nutrition requirements and increasing food and nutrition value which are altered to an individual’s physical requirement and lead to an automatic sense of wellbeing.

Ambika lives in New Delhi and consults on nutrition globally through her online service. She has been invited to consult for several corporate and start-ups, and worked closely with Max Group of Hospitals as a Clinical Nutritionist.

Her Qualifications

BA (Nutrition from Kingston University, London); Masters in Public Health (University of Bedfordshire, England)

Her Specialization

Lifestyle Correction, Sports nutrition and diabetes (type 1 and type 2).