Meal

Early morning Breakfast

Food type
serving of milk products serving of cereals serving of milk products 2 servings of cereals 1 serving of meat or poultry or milk products 1 serving of fruits 1 serving of fat

Diet plan
1 cup of coffee or katori of curd 2 marie buscuits 0r cup of pongal 1 cup of milk or 1 katori of curd or 1 glass of buttermilk 3 idlys with chutney or 2 dosas or 2 cups of upma or small idiyappams 2 egg whites or 2 katoris of curd Choose from 1 medium sized apple/orange or pear or guava or a medium slice of papaya 1tsp of oil or butter Choose from 1 medium sized apple/orange or pear or guava or a medium slice of papaya 1 katori of rice or 2 medium chapattis 1 katori of sambar ( with vegetables)or 1 piece of fish or chicken 1 katori of leafy gourd type vegetables ( such as spinach) 1 katori of cauliflower or capsicum or carrot or pumpkin or green beans or brinjal or lady finger but not root vegitables 1glass of buttermilk 1 tsp of oil 1 cup of coffee 1 katori of rice or avalakki Or 1 rava idli 2 medium chapathi or small ragi ball or 1 katori of rice 1katori of dal or sambhar with vegitables 1katori of cooked vegetables and katori of other vegetables(not tubers like potato / roots) 1 katori fo salad cucumber + 1/2 carrot onion or radish Choose from 1 medium sized apple/orangeor pear or guavaor a medium slice of papaya tsp of oil or butter 1 cup of milk or 1 katori of curd or 1 glass of buttermilk

midmorning

1 serving of fruit

lunch

2 serving of cereals 1 serving of pulses/legumes 2 1/2 servings of vegetables

servings of milk products 1 & serving of fat Tea snacks serving of milk products 1 serving of cereals 2 servings of cereals 1 serving of pulses or 1 serving of meat / poultry 2 serving of vegetables

dinner

Fruit

1 servings of fat Bedtime serving of milk

Milk products = milk ,curd, coffee, tea, buttermilk Cereals = Rice, Wheat,maize ,corn (mokkazonna), millets( ragi,bajra,jowar), oats Pulses = dals, bean seeds , legumes

Note 1 katori = 125 gms approx 1 cup = 250 ml approx 1 glass 250 ml