Monday meals

 Breakfast (8:00 – 8:30 am)

1 bowl of vegetable oats or oats upma

 Mid-morning snack (11:00 – 11:30 am)

1 apple and four almonds

 Lunch (1:00 -1:30 pm)

1 cup brown rice with 1 cup daal /chicken curry

 Evening snack (4:00 – 4:30 pm)

Mixed nuts with tea or coffee without sugar

 Dinner (7:30 – 8:00 pm)

2 multigrain rotis with any seasonal vegetable and ½ cup mixed salad

 Snack (optional)
½ glass of Low-fat milk/ lactose-free milk/almond milk

2. Tuesday meals
 Breakfast (8:00 – 8:30 am)
1 bowl of sprouts and 1 glass of buttermilk

 Mid-morning snack (11:00 – 11:30 am)

1 cup mixed fruit salad and buttermilk

 Lunch (1:00 -1:30 pm)

2 Rava idlis with 1 cup of sambar

 Evening snack (4:00 – 4:30 pm)

Palak patta chaat with tea/coffee without sugar

 Dinner (7:30 – 8:00 pm)

2 multigrain roti with 1 cup daal /chicken curry
 Snack (optional)
½ glass of Low-fat milk/ lactose-free milk/almond milk

3. Wednesday meals
 Breakfast (8:00 – 8:30 am)
2 dal chilla with green chutney and green tea

 Mid-morning snack (11:00 – 11:30 am)

Mixed berries 1 small cup

 Lunch (1:00 -1:30 pm)

2 millet roti with palak/methi, 1 bowl raita and ½ cup cucumber and carrot salad

 Evening snack (4:00 – 4:30 pm)

Moong chat with tea without sugar

 Dinner (7:30 – 8:00 pm)

1 cup brown rice with soya gravy and 1 cup salad

 Snack (optional)
½ glass of Low-fat milk/ lactose-free milk/almond milk

4. Thursday meals
 Breakfast (8:00 – 8:30 am)
Veg amaranth with tea without sugar

 Mid-morning snack (11:00 – 11:30 am)

1 orange with coconut water

 Lunch (1:00 -1:30 pm)

1 cup brown rice pulao with raita, ½ cup curd and ½ cup cucumber and beetroot salad

 Evening snack (4:00 – 4:30 pm)

A handful of roasted chana with tea/coffee without sugar

 Dinner (7:30 – 8:00 pm)

2 millet roti with any seasonal vegetable and mixed salad

 Snack (optional)
½ glass of low-fat milk/ lactose-free milk/almond milk

5. Friday meals
 Breakfast (8:00 – 8:30 am)
2 multigrain bread pieces with an omelette or 2 boiled eggs and green tea

 Mid-morning snack (11:00 – 11:30 am)

1 apple and buttermilk

 Lunch (1:00 -1:30 pm)

2 paneer paratha with 1 cup raita and cucumber, onion salad

 Evening snack (4:00 – 4:30 pm)

1 cup sprouted salad and green tea

 Dinner (7:30 – 8:00 pm)

1 cup brown rice with paneer/chicken curry and mixed salad

 Snack (optional)
½ glass of Low-fat milk/ lactose-free milk/almond milk

6. Saturday meals
 Breakfast (8:00 – 8:30 am)
2 ragi idlis with tomato chutney and 1 glass of buttermilk

 Mid-morning snack (11:00 – 11:30 am)

1 cup any seasonal fruit

 Lunch (1:00 -1:30 pm)

2 multigrain roti with ½ cup daal, ½ cup karela ,1/2 cup curd and ½ cucumber salad

 Evening snack (4:00 – 4:30 pm)

2 pieces of dhokla with green tea
 Dinner (7:30 – 8:00 pm)
1 cup brown rice with 1 cup rajma and mixed salad

 Snack (optional)
½ glass Low-fat milk/ lactose-free milk/almond milk

7. Sunday meals
 Breakfast (8:00 – 8:30 am)
Vegetable quinoa with tea/coffee without sugar

 Mid-morning snack (11:00 – 11:30 am)

1 pomegranate and lime juice

 Lunch (1:00 -1:30 pm)

1 cup brown rice vegetable khichdi with ½ cup curd and ½ cucumber and onion salad

 Evening snack (4:00 – 4:30 pm)

1 small cup upma with green tea

 Dinner (7:30 – 8:00 pm)

2 multigrain roti with palak/methi/saag and salad

 Snack (optional)
½ glass Low-fat milk/ lactose-free milk/almond milk