Personal Anti-Ageing Diet Plan - Dr. Manu Bora

🥗 Dr. Manu Bora — Personal Anti-Ageing Diet Plan

Vegetarian + Non-Vegetarian Options • No Snacking • Clean Food • Simple Routine

This diet plan is designed to reduce inflammation, boost longevity, and keep your energy stable. It revolves around intermittent fasting, nutrient-dense meals, and strict hydration.

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🕒 Morning (Fasting Window)

This period is for hydration only. No solid food is eaten during the fast to allow your body to repair itself.

💧 Anti-Ageing Water (Sipped All Day)

I fill one large bottle and sip this slowly throughout the day:

• Chia seeds
• Cinnamon stick
• Lemon slice
• Ginger
• Tulsi leaves
• 1–2 cloves
• Pinch of Himalayan salt
• Optional: Mint

☕ Allowed During Fasting

• Water
• Black coffee
• Green tea
• Electrolyte water (must be sugar-free)
• L-Glutamine (taken on an empty stomach)

Strict Rule: No nibbling, no fruits, no biscuits, and no "just one bite."

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⭐ 2:45 PM — Signature Veggie Bland Mix

This is the non-negotiable foundation of the anti-ageing protocol. Drink this warm right before Meal 1.

How to Make It:

1. Boil Seasonal Vegetables: Lauki (bottle gourd), Ghiya, Palak (spinach), Broccoli, Beet, Carrot, Beans, Cabbage, or whatever is fresh.
2. Blend with Spices: Cinnamon, Haldi (turmeric), Black pepper, and Pink salt.
3. Drink warm.

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🍽️ 3:00 PM — Meal 1 (The Main Meal)

Eat clean, simple, home-style food. Choose ONE plate from the options below.

🥦 Vegetarian Options

Plate Type	Components
1. Traditional Roti Plate	2–3 multigrain rotis, Dal, Seasonal Sabzi, Salad with lemon, Small curd/buttermilk. Bonus: Almonds + walnuts + 1 brazil nut.
2. Rice Plate	Steamed rice, Dal, Sabzi, Salad, 1 tsp Ghee.
3. High-Protein Veg	Paneer bowl, Tofu bhurji, Soya/veg stir fry, OR Quinoa/veg pulao.
4. Simple Comfort Meal	Moong dal khichdi, Sabzi, Salad.

🍗 Non-Vegetarian Options

Plate Type	Components
1. Chicken Plate	Grilled chicken, Dal or veg soup, Vegetables, Rice or rotis.
2. Egg Plate	3-egg omelette or bhurji, Vegetables, Roti or rice.
3. Fish Plate	Grilled/steamed fish, Veg bowl, Rotis or rice.

✨ Protein Add-On (Optional): Whey isolate (lactose-free) OR Plant protein.

💊 Supplements with Meal 1

• Longevity Pack: NMN, ALA, Quercetin + Bromelain + Vit C + Magnesium
• Pre + Probiotic
• Shilajeet
• Plant Collagen
• Curcumin tablet
• Multivitamin & Vitamin D

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⏳ 5:00 PM — Mid Window (No Food)

Continue the fast; only supplements/liquids are allowed.

• Green Tea Extract capsule
• Longevity Shot (optional)
• Continue sipping Anti-Ageing Water

Reminder: No snacks, no tea+biscuits, no fruits.

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🌙 8:00 PM — Meal 2 (Light Dinner)

This meal is deliberately lighter than Meal 1. Choose ONE plate.

🥦 Vegetarian Dinner Options

Plate Type	Components
1. Roti Dinner	1–2 multigrain rotis, Dal / Chole / Rajma, Sabzi, Salad, 1 tsp Ghee.
2. Rice Dinner	Small bowl of rice, Dal, Sabzi, Salad.
3. Light Veg Meal	Paneer bhurji, Stir-fried vegetables, OR Veg soup.

🍗 Non-Vegetarian Dinner Options

Plate Type	Components
1. Chicken Dinner	1–2 rotis or small rice, Grilled chicken, Light dal or vegetables.
2. Egg Dinner	Egg curry (light), Roti, Salad.
3. Fish Dinner	Steamed/grilled fish, Vegetables.

💊 Supplements with Meal 2

• Weight Management Pack: EGCG, Cinnamon + Chromium, Policosanol + Calcium + Phosphorus + Garlic + L-Arginine
• Resveratrol
• Magnesium Glycinate

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🛑 9:00 PM — Close Eating Window

• Have a Herbal or Chamomile tea.
• No food after this time.

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🔄 Alternative: If Intermittent Fasting is NOT Done

If you cannot do the fasting window, follow these modified rules:

• NO SNACKING throughout the day.
• Drink the same Anti-Ageing Water and Veggie Bland Mix before meals.
• Take supplements at the same meal times (Meal 1 & Meal 2).

☀️ Morning Breakfast Options (Replaces Fasting)

Type	Options
Vegetarian	Moong dal chilla, Veg oats, Upma / Poha, Idli + sambar, Daliya, Plant protein smoothie (spinach + 1 fruit + chia), Sprouts.
Non-Vegetarian	3-egg omelette, Boiled eggs + salad, Egg bhurji + roti.