MENU

AMOUNT
EARLY MORNING

Fenugreek seeds with 1 cup of water

Tea (without sugar)
Marie biscuits

1 tsp
1cup
2
BREAKFAST

Stuffed lauki / Methi paratha

Curd

2 small
1 cup / 50 gms
OR

2 Egg White omlette with capsicum

Brown Bread Slice

Apple
Green Tea (No Sugar)
Vegetable brown rice pulav
Cucumber and onion raita
Mix veg salad

Chappati / Phulka (little or no fat )

Capsicum / lady finger / parval / torai veg
Dal
Salad

(2 egg white )
2 no.
MID MORNING
1 med (50- 60 gms)
LUNCH
1 soup bowl
1 small bowl
1 bowl
OR
3 medium size
1 med bowl
1 med bowl
1 med bowl

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
EVENING
Green tea / Tea / Coffee (without sugar)
1 cup
Puffed Rice / 2 wheat rusks
1 bowl

whole wheat flour chapati / phulka

Mix veg / bottle gourd / palak vegetable
Curd / kadhi / dal

DINNER
3 medium sized
1 med bowl
1 small bowl

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
BED TIME

Milk
Soaked almonds

1 cup
4 no.
TOTAL

KCAL

PROTEIN

35
56
Total KCal-91

4
Protein 4

270
30
Total KCal-300

7
1.5
Protein-8.5

150
100
Total KCal-250

7
3
Protein-10

40

250
75
30
Total KCal-355

3
3.5
2
Proteins-8.5

255
70
130
30
Total KCal 485

9
1.5
6
2
Proteins 18.5

35
100
Total KCal-280

4
3
Protein-7

255
70
30
Total KCal-435

9
1.5
1.5
Proteins-14.5

sugar)

sugar)

75
20
KCal=1546

2
3
Protein=50

Glycemic Index of some common foods

Food
Roasted and salted peanuts
Cherries
Whole milk
Skimmed milk
Apples
Pears
Apple juice, unsweetened
Noodles
All Bran
Oranges
Orange juice
Brown Rice
Banana
Basmati Rice
Honey
Ice cream
Coca cola
White bread
Watermelon
Cornflakes

GI
14
22
27
32
38
38
40
40
42
44
46
50
55
58
58
61
63
70
72
84