Days Early morning Breakfast Mid-morning Lunch Evening Dinner

Monday A glass of milk with Vegetable oats (½ Papaya 2 piece rice idli + 2 slice brown bread 1 bowl mix veg + 2 chapatti
pinch of turmeric & 2 bowl) (100gm) + 1 walnut sambhar sandwich (add
crushed almonds veggies)
Tuesday A glass of milk with Vegetable upma (½ Apple (100gm) 1 bowl palak veg + 2- Tea without sugar 1 bowl soya-chunks veg + 2
pinch of turmeric & 2 bowl) + mint 3 chapatti (½ cup) + 2 rusk chapatti
crushed almonds chutney

Wednesday A glass of milk with Sprouts ( ½ bowl) Blueberry 1 bowl bottle gourd / ½ bowl veg poha 2 piece rice dosa +
pinch of turmeric & 2 100 gm+ 1 walnut mix veg curry + ½ sambhar
crushed almonds bowl peas rice

Thursday A glass of milk with 2-3 veg rice idli + 1 Papaya (100gm) 2 piece curd + rava Tea without sugar 1 bowl pumpkin veg + 2
pinch of turmeric & 2 bowl sambhar dosa + sambhar (½ cup) + 2 rusk chapatti
crushed almonds
Friday A glass of milk with 1-2 onion stuffed Cranberry 1 bowl cabbage veg + 1 bowl veg rava Mix veg soup + ½ bowl
pinch of turmeric & 2 parantha + 1 bowl 100gm+ 1 walnut 2-3 chapatti OR ½ upma(add veggies) sauteed veggies
crushed almonds curd bowl cabbage rice +
½ bowl fresh curd
Saturday A glass of milk with Vegetable porridge Apple 1 bowl green gram Tea without sugar 1 bowl sago khichdi
pinch of turmeric & 2 (½ bowl) 100 gm dal + 1 bowl boiled (½ cup) + 2 rusk / 1 (add veggies) OR 1 bowl
crushed almonds rice + ½ bowl boiled bowl vegetable soup vegetable pasta
beetroot veg (fresh)
Sunday A glass of milk with 2 slice brown bread guava (100gm)+ 1 1 bowl paneer veg + ½ bowl sprouts 1 bowl tori veg + 2 wheat
pinch of turmeric & 2 sandwich walnut 2-3 multigrain chapatti
crushed almonds chapatti