Dry Fruits Diet Chart for Boosting Immunity and Staying Fit
| Time of Day | Dry Fruits | Quantity | How to Consume |
| Early Morning (Empty Stomach) | Soaked Almonds | 5–7 pieces | Soaked overnight, peel and eat |
| Early Morning (Optional) | Soaked Walnuts | 2 halves | Eat raw after almonds |
| Mid-Morning Snack (Around 11 AM) | Raisins + Dried Figs | 10–12 raisins + 1 fig | Eat directly or mix with fruits |
| Pre-Lunch Boost | Cashews | 5–6 pieces | Eat dry or add to salads |
| Evening Snack (Around 5 PM) | Pistachios (unsalted) | 10–12 pieces | Roasted and unsalted pistachios |
| Pre-Workout Energy | Dates | 2–3 pieces | Eat 30 minutes before workout |
| Post-Dinner (Optional, Light) | Walnut Half | 1–2 pieces | If feeling hungry, eat raw |
✅ Important Tips:
- Soak almonds, walnuts, and figs overnight for better digestion and maximum absorption.
- Avoid salted or sugar-coated dry fruits. Always prefer natural versions.
- Control portion size — dry fruits are dense in calories.
- Stay hydrated — dry fruits absorb water in the body, so drink enough water throughout the day.
🎯 Weekly Focus Plan
| Day | Extra Focus Dry Fruit |
| Monday | Almonds for brain health |
| Tuesday | Walnuts for heart care |
| Wednesday | Raisins for energy |
| Thursday | Cashews for muscle strength |
| Friday | Pistachios for eye health |
| Saturday | Dates for stamina |
| Sunday | Figs for digestion |
💡 Pro Tip:
Mix a few dry fruits together to create a DIY Energy Trail Mix. Keep it in a small box for instant snacking on busy days!