🌸

💖

👩‍🦱

Beautiful You

Wellness Diet Plan

Designed for the Modern Bangladesh Woman

👩

Years Young

📐

5'4"

Height

⚖️

80kg

Current Weight

🔥

1800-2000

Daily Calories

✨ Women's Wellness Focus ✨

🩸

Iron Rich

For healthy blood & energy

Spinach, dates, pomegranate

🦴

Calcium Power

Strong bones & teeth

Milk, yogurt, green leafy

✨

Glowing Skin

Antioxidants & vitamins

Berries, nuts, fish oil

🌿

Hormonal Balance

Healthy fats & fiber

Avocado, seeds, whole grains

💕 Your Daily Beauty Routine 💕

Morning Glow

6:00-7:00 AM

🌅

Warm lemon water (detox & glow) 🍋

Soaked almonds (brain food) 🌰

🌅

🥞

Energy Breakfast

7:30-8:30 AM

💖 Option 1: Traditional

🍞 2 whole wheat roti + 1 boiled egg

🥬 Spinach sabzi (iron boost)

🥛 1 glass milk or masala chai

✨ Option 2: Modern

🥣 Oats with fruits & nuts

🥚 1 boiled egg for protein

🍓 Add berries for antioxidants

🌟 Option 3: Quick

🍞 Brown bread with almond butter

🍌 1 banana (potassium)

☕ Green tea or coffee

Beauty Snack

10:30-11:00 AM

🥝

Vitamin C fruits (papaya, guava, orange) 🍊

OR Herbal tea + dates (iron) 🌿

🥝

🍽️

Power Lunch

1:00-2:00 PM

🍚 3/4 cup brown rice

🥘 1 cup dal (protein)

🥬 Iron-rich vegetables

🐟 Fish (omega-3 for skin)

🥗 Colorful salad

🥛 Buttermilk (probiotics)

Glow Time

4:30-5:30 PM

🫖

🌸 Option 1

Herbal tea + nuts

Antioxidants + healthy fats

💖 Option 2

Pomegranate juice

Iron + vitamin C

🫖

🌙

Light Dinner

7:30-8:30 PM

🍞 1.5 roti or 1/2 cup rice

🥘 Light dal or fish curry

🥬 Steamed vegetables

🥗 Cucumber & tomato salad

🥛 Warm milk with turmeric (optional)

🌸 Your Weekly Beauty Schedule 🌸

💕

Monday

🥞 Roti + Egg

🐟 Fish Curry

🥘 Light Dal

🌿

Tuesday

🥣 Oats + Fruits

🍗 Chicken

🥬 Veggie Curry

🌻

Wednesday

🍞 Bread + Almond

🥘 Dal + Vegetables

🐟 Fish

🦋

Thursday

🥞 Roti + Egg

🍗 Chicken

🥘 Dal

🌊

Friday

🥣 Oats

🐟 Fish

🥬 Mixed Vegetables

✨

Saturday

🍞 Bread + Egg

🥘 Dal + Paneer

🥬 Light Curry

🌹

Sunday

🥞 Roti + Vegetables

🐟 Fish/Chicken

🥘 Dal

🥩

Protein for Strength

🐟

Fish (Omega-3)

Rui, Katla, Hilsa - for glowing skin

🍗

Lean Chicken

Grilled or light curry - muscle tone

🥚

Eggs & Dal

Complete proteins for hair & nails

🌿

Green Goddess Foods

🥬

Leafy Greens

Spinach, kale - iron for energy

🥒

Cooling Vegetables

Cucumber, bottle gourd - hydration

🥕

Colorful Veggies

Carrots, beets - antioxidants

🍓

Beauty Fruits

☀️

Summer Glow

Mango, papaya - vitamin A

❄️

Winter Warmth

Orange, pomegranate - vitamin C

🌿

Daily Beauties

Banana, guava - potassium & fiber

💚

Wellness Do's

💧 Drink 8-10 glasses of water (glowing skin)

🥜 Include healthy fats (nuts, seeds)

🌿 Eat iron-rich foods (energy boost)

⏰ Regular meal times (hormonal balance)

🧘‍♀️ Mindful eating & yoga

😴 7-8 hours quality sleep

💖

Beauty Limits

🍟 Limit fried foods (once a week)

🍭 Reduce refined sugar (skin clarity)

🥤 Avoid processed drinks

🧂 Control salt intake (bloating)

📱 No phones while eating

✨ Special Tips for Beautiful You ✨

🩸

During Periods

Increase iron intake, warm foods, gentle exercise

✨

For Glowing Skin

Omega-3 fish, vitamin C fruits, lots of water

💪

For Energy

Complex carbs, iron-rich foods, B vitamins

💇‍♀️

Healthy Hair

Protein, biotin, zinc from eggs & nuts

🦴

Strong Bones

Calcium from dairy, vitamin D from sun

😊

Mood Balance

Magnesium from nuts, dark chocolate (small amounts)

💕

With Love & Care

This beautiful diet plan is designed specifically for women's wellness needs. Every woman is unique and beautiful in her own way. For personalized nutrition advice, especially during pregnancy, breastfeeding, or if you have any health conditions like PCOS, thyroid issues, or other concerns, please consult with a registered dietitian or healthcare provider.

Remember: You are beautiful just as you are! This plan is about feeling your best, not changing who you are. 💖

🌸 Stay Beautiful, Stay Healthy, Stay You! ✨

Made with 💖 for the amazing women of Bangladesh