Waking up:

Fruits( except citrus fruits )(1.0bowl), overnight Almonds(4.0no.)

❖ Breakfast:
Protein Rich Upma With Vegetable (1.0bowl), Steamed Sprouts Salad(1.0bowl) or
❖ Vegetable Oats Upma / Pongal / Khichidi(1.0bowl) or
❖ Seeds And Nuts Muesli (with Skimmed Milk) or
❖ Idli - 3 with mint chutney and sambhar
❖ Ragi dose / jowar dose - 2 with vegetable chutney
❖ Almond Chia Protein Smoothie (Almonds 10no ,chia Seeds 15 Gm, 1 Scoop Whey Protein
+water )(1.0Portion)

❖ Mid Morning Snacks:

❖ Vegetable Juice- ash gourd juice -(1.0cup) ,
❖ Noni kokum drink or tender coconut water

❖ Lunch:
Any Veg Curry, Gravy (except Paneer / Aloo) Low Oil(1.0bowl), Probiotic - velgut 1 tab
before lunch (Any , Buttermilk (Low Fat Milk)(1.0glass), Salad(1.0bowl) ,
Brown Rice or red rice Cooked)(1.0bowl) OR Whole jowar roti or ragi roti (without
Oil)(2.0no.) ,
Dal(C)(1.0bowl) OR Legumes(C)(1.0bowl)
❖ Stuffed Roti (mooli, Cabbage, Onion, Peas, Cauliflower) (With Normal Oil)(2.0no,small) OR
Paneer Paratha (Without Oil)(2.0no.)

Evening Snacks: strawberry banana smoothie with low-fat yogurt or

❖ handful of seeds like pumpkin seeds with combination of nuts like cashew , almond ,
walnut
❖ Baked sweet potato - 2
❖ Avocado smoothie
❖ steamed broccoli or
❖ Black Chickpeas Boiled(100.0gm), or
❖ Healthy Cabbage-Carrot Shredded Salad (R)(1.0Bowl) OR Cucumber Lettuce Salad(1.0bowl)

❖ Dinner:
Vegetable Soup / Veg Clear Soup / Mixed Vegetable Soup (Homemade)(1.0bowl)
❖ Quinoa Salad With Veggies (1.0Bowl) OR Paneer Tikka Wrap(1.0no.) OR Brown Rice And
Moong Dal Khichdi(1.0bowl) or
❖ Soya Chunks And Peas Curry(1.0bowl) OR Tur Dal (Unpolished)(1.0bowl) ,
❖ Jowar Roti (low Oil Or No Oil)(2.0no.),or
❖ Minty Vegetable Oats Soup(1.0bowl)