SWIPE Holistic Student Food Plan
The objective of this plan for students is to improve their
mental abilities by focusing on memory, concentration, and
physical energy. This plan will improve or maintain eyesight
as well. During examinations students should eat after every
three hours. Be careful about milk intake, it is one hour
before or three hours after the meals. Take milk always with
shaker and can add Ovaltine as well.
Students who are already following SLP food plan can also
modify their plans by selecting foods from this plan.
Select four or more than four food options but take them in a
rotation i.e. only one food group per day and follow the time
precisely. Before starting this plan understand SLP 8-Rules of
Correct Eating
SWIPE Student Eating Schedule
- SWIPE PRE-BREAKFAST (PBF)
- SWIPE SECOND PRE-BREAKFAST
- SWIPE BREAKFAST (BF)
- SWIPE SNACK
- SWIPE LUNCH
- SWIPE EVENING SNACKS
- SWIPE DINNER
- SWIPE POST DINNER SNACK (PDS)
1. SWIPE PRE-BREAKFAST (PBF):
Take within first two to three minutes of first wake up, before leaving the bed and without rinsing mouth.
– 2-3 Dates.
– 2-3 Figs.
– 2-3 Prunes.
– 2-3 Dried Apricots.
– Honey Water or one table spoon of Honey.
– 8-10 Raisins.
– 8-10 Blue Berries
– 5-7 Almonds.
– 1-2 Walnuts.
– 5-7 Cashews.
– Organic Seeds (Char Maghaz).
– 8-10 Peanuts.
– 6-7 Pistachio.
– 8-10 Pine Nuts.
– Single Fruit.
After 10-15 minutes have 1-2 glasses of warm or plain water, after 15 minutes have breakfast or take second prebreakfast.
2-SWIPE SECOND PRE-BREAKFAST:
– Yogurt with Cane Sugar (Warm in winters).
– Raw Warm Milk with shakar.
– Mix Fruits.
– Lemonade / Shakes / Lasi (Only in summers).
– Mix Nuts
– Milk Coffee always with little white sugar
One and half hour later breakfast should be taken
3. SWIPE BREAKFAST (BF):
Select one food combination per day and take it in a fulfilling quantity. Try to use raw butter or desi ghee for preparing
breakfast foods. Whole grain bread/Roti/whole grain pita with following options:
– Omelet/Fried Egg/Scrambled Egg
– Potato with skin (Cutlets, Bhujia, Boiled, Baked, mashed).
– Meat (Kababs, Keema, Meat Curry, Koftay, Roast, Fish, prawns). Avoid broiler chicken and beef
– Cheese.
– Natural Jam.
– Leftover Salan.
– Hommus or Chickpeas Curry.
– Organic Cereal with raw milk and raw Sugar.
– French Toast.
– Stuffed Prathas.
– Organic Desserts.
– Pancakes
Green tea with raw sugar in small quantity.
4. SWIPE MORNING SNACK:
Three to Four hours after the breakfast but it is optional.
– Mix Fruits.
– Mix Nuts.
– Coffee with Sugar.
– Nimko.
– Desserts
5. -SWIPE LUNCH: Between 1-3pm
Avoid breads, chapatti, rice, pita, nan and raw salads.
– Noodles/Pasta.
– Chana Chat/Dahibarey.
– Beans/Chick Peas.
– Fruit Yogurt/Smoothies/Shakes/Cold Coffee.
– Fish/Kababs/Steaks.
– Compound Salads.
– Soups.
– French Fries/Baked/Mashed Potato.
– Corn.
– Mix Nuts and Seeds.
– Natural Energy Bar.
– Coffee with Desserts.
6. SWIPE EVENING SNACKS:
Three to four hours after lunch, but optional.
– Mix Fruits.
– Mix Nuts.
– Dessert.
– Coffee with Sugar.
– Nimko
7. SWIPE DINNER:
Avoid boiled rice, nan, raw salads, broiler chicken and beef
Start with clear broth or soups then have
– Roti with Curry and Raita
– Continental/Chinese/Sandwiches.
Green tea with raw sugar.
8. SWIPE POST DINNER SNACK (PDS):
Only If the gap between meal and sleep is of 3-4 hours or more and go to sleep soon after taking this snack.
– Raw Warm Milk with little Raw Sugar.
– Mix Fruits.
– Mix Nuts.
– Desserts.
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