21 Lockdown Plan: Try to have an early dinner on your quarantine days


  • Stay well hydrated throughout the day
  • Don’t skip training and be physically active
  • Start your day with exercise and a few nuts

21-Day Lockdown: Your time in quarantine is now at least 21 days after Prime Minister Narendra Modi called for a full lockdown last night. The move was called for to contain the spread of the coronavirus outbreak, which killed at least 9 people and infected at least 562 people in India. Prominent nutritionist Rujuta Diwekar shared a daily quarantine plan that includes both diet and exercise tips that you can follow. Simple and easy to follow, they can be helpful in maintaining your health and weight if you isolate yourself at home.

21 Day Lockdown: Diet and Exercise Plan To Follow

The plan that Diwekar shared today is to eat non-perishable foods like legumes, grains, millet, and spices.

1. You can start your day at home with squats and lunges. Jump rope, jumping jacks, pushups, pull ups, planks, side planks, etc. are other exercises you can do. Otherwise, even with the rest of your family members and the kids around the house, you can schedule a fun play session like Hopscotch.


Don’t skip training and be physically active
Photo credit: iStock

2. When you get up, have a handful of unsalted pistachios (or other nuts of your choice) or some khareek with a little ghee.

Also Read: Coronavirus: Should You Disinfect Your House As Well? Here are the steps that you should follow

3. For breakfast you can have a homemade ragi-dosa with gunpowder, or simple dosa if you have leftover dough. Ragi is a gluten-free whole grain that is high in fiber and can help with weight loss and diabetes management.

4. After breakfast, you can eat dry coconut with jaggery and 1-2 coriander seeds. Isn’t that an interesting snack option?

5. For lunch there is good old Rajma Chawal. Legumes like Rajma are high in protein. Combined with the complex carbohydrates in rice, it makes for a dish with a complete amino acid profile. You can also have dal rice or khichdi.

Also Read: Coronavirus In India: How COVID-19 Mysteriously Killed Men And The Elderly

6. After lunch you can have homemade mathri or some nuts. You can also involve your children in making mathri at home.

7. Have dinner early. This is actually the time when you can make the effort to have an early evening meal. The day you have the above meals, you can opt for a light dinner like Khichdi and Papad, or eat Teekha Poori with Achar as Diwekar suggests.

8. Take a break of at least two hours between dinner and bedtime. Before going to bed, drink either a cup of turmeric milk or a cup of milk with gulkand and sabja (basil).


You can have a cup of turmeric milk before bed
Photo credit: iStock

9. Stay well hydrated throughout the day.

10. Make sure you are physically active and don’t skip training.

Try to get a good night’s sleep during this 21 day lockdown. Work on sleeping and waking up at the same time each day. This extended quarantine period can be used to restore health and even your dream weight. Stay inside, stay healthy everyone!

Also Read: Avoid Gaining Weight While Working From Home With These Healthy Snacks

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.


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