Early Morning (7 Am):

Breakfast (8 am):

Mid Morning Snack: (10:30 am):

Lunch (1 pm):

Evening (4 pm):

Dinner (8 pm):

You can have any of the following items to start your day.
1 glass of lukewarm water with lemon juice added to it. This drink will have zero calories in it.

You can add one teaspoon of honey to the above mix and have it in the morning. This combination is believed to bu
inside the body.
1 cup of green tea or black tea or black coffee without added sugar
A cup of tea with skim milk, no sugar and 2 biscuits (90 calories

Two rotis along with half a cup lentil gravy or tofu gravy
OR
1 quarter plate brown bread or broken wheat upma and a cup of low fat milk
OR
2 Idlis and half a cup of sambar and cup of low fat milk
OR
2 Slices of brown bread + 2 hard boiled eggs (290 calories).

You can use boiled pulses, green salads, low- calorie fruits or nuts as a snack

Take cup melon/cucumber and carrot salad or 20 grapes or a fistful of peanuts/ almonds/ melon seeds

1 cup brown rice (not to exceed 200 grams cooked rice) and cup mixed vegetable gravy along with on
mixed vegetable salad and 1 small bowl raitha or low fat curd. Ensure that the vegetables are cooked us
oil and without adding coconut.
2 rotis with cup vegetable gravy of your choice and one small cup raitha or green salad.

You can change the above menu to cup rice, and one roti with vegetable gravy, if you prefer to eat bot
roti for lunch.
If you feel that your stomach is not full, try having some clear soup before having your lunch.

Green tea
Buttermilk
Salted lime juice
Half cup oats cooked in low fat milk or water

If you prefer to eat some snacks, you can select any of the mid morning snack or can opt for a half cup of co
or beans.

Start your dinner with any thin soup. You can eat 2 rotis or one quarter plate upma or 3 slices of brown bread
bowl of oats at night along with cup vegetable and 1 bowl of salad.