Meals Time What to have

Before breakfast 7 a.m. 8 a.m. A cup of tea or

cappuccino will full fat
milk and sugar.
Breakfast 8 a.m. 9 a.m. Two multigrain
breads with low fat
butter and egg
omelet.
A bowl of corn
flakes, oats, or
porridge.
Poha, upma or
some daliya
khichdi with lots of
veggies.
Two chapattis with
a bowl of veggies
or two stuffed
paranthas.
Fruits with a glass
of fruit juice.
After Breakfast 10 a.m. 11 a.m. A glass of full fat milk with
some health drink.
Lunch 12:30 p.m. 1:30 p.m. A small bowl of rice
with two chapattis.
A bowl of pulses
(Masoor, moong,
chana)
A bowl of wet veg
curry
Two chicken
pieces, fish, eggs
or paneer.
Green salad
comprising of
cucumber,
cabbage, radish,
carrot and
tomatoes.
A small bowl of
sweet curd.
Afternoon snack 5:30 p.m. 6:30 p.m. Vegetable or
chicken soup with
some butter.
Veg sandwich with
cheese or mayo.
Dinner 8:30 p.m. 9:30 p.m. Similar diet as
lunch, avoid rice
and go for dry veg
curry.
Before bed 10:30 p.m. 11 p.m. A glass of milk