DIET CHART

 2 glasses of Warm water in the morning “6:30 AM”

 Soaked almonds and avacadro – 6-7 number “6:40”
 Work out for (30-40 min) – jogging “6:50 to 7:20”
 Banana shake (2 bananas,milk,honey,kishmish opt: dry fruits) 7:30
 Have healthy breakfast (convenient time)
 11:30 1 glass of milk
 Lunch ( 2 rotis/1 bowl of rice)
 3:00 1 glass of milk with protein biscuits
 Not heavy dinner (2 rotis )
 Optional: 1 glass of milk in night
PRE-CONDITION: SHOULD NOT HAVE ANY JUNK FOOD
DURING DIET and WORK OUT IS MANDATORY FOR WEIGHT
GAIN.