For Vegetarian
Breakfast (Any 1 of these)
1
1 bowl Upma with veggies/ Broken Wheat (dalia) with veggies
2
2 Besan/Moongdal Cheela with curd
3
3 Idlis/2 Dosa + 1 katori sambar
4
1 medium bowl wheat flakes/oats in milk with 1 tsp chia seeds
5
1 medium bowl poha + 1 katori curd
Along with anyone of the above selected add the following.
1 Fruit (1 sweet lime / orange /apple / pear/ 1 bowl Papaya / pomegranate / watermelon / 5 strawberries) +3 walnuts + 6 almonds
Lunch
2 medium size Roti (multigrain/whole wheat /amaranth / ragi / bajra /jowar flour) (no oil / ghee)
Whole wheat bread slices/ multigrain bread slices/ 2 medium size Roti
2 Besan/Moongdal Cheela with curd
3 Idlis/2 Dosa + 1 katori sambar
Afternoon
1
1 cup green tea or regular tea / coffee
Evening (Any 1 of these)
1
2 medium size Roti (multigrain/whole wheat /amaranth / ragi / bajra /jowar flour) (no oil / ghee)
2
1 slice of whole wheat bread or 1 roti with 1 tbsp peanut butter
3
Vegetable Sandwich (2 slices of bread with veggies)
4
3 pieces khaman dhokla
5
1 bowl makhana with boiled kabuli chana
6
1 bowl hummus with carrot or cucumber sticks
Dinner
2 medium size Roti (multigrain/whole wheat /amaranth / ragi / bajra /jowar flour) (no oil / ghee)
1 katori Brown Rice
1 katori curd + 1 katori dal or chana or any pulse /paneer
1 bowl green veg/other veg
1 bowl salad (cucumber, tomato, onion, carrot, etc)
For Non-Vegetarian
Breakfast (Any 1 of these)
1
1 Omelette (with 2 eggs) + 2 brown bread / chapati
2
Scrambled eggs with spinach and tomatoes
3
Chicken soup
4
Grilled chicken salad
5
Chicken oats (3-4 boiled chicken pieces + ½ cup instant oats)
Along with anyone of the above selected add the following.
1 Fruit (1 sweet lime / orange /apple / pear/ 1 bowl Papaya / pomegranate / watermelon / 5 strawberries) +3 walnuts + 6 almonds
Lunch
1 bowl Upma with veggies/ Broken Wheat (dalia) with veggies
Whole wheat bread slices/ multigrain bread slices/ 2 medium size Roti
2 Besan/Moongdal Cheela with curd
3 Idlis/2 Dosa + 1 katori sambar
Snacks - Any one of these:
1
1 bowl Upma with veggies/ Broken Wheat (dalia) with veggies
2
Whole wheat bread slices/ multigrain bread slices/ 2 medium size Roti
3
2 Besan/Moongdal Cheela with curd
4
3 Idlis/2 Dosa + 1 katori sambar
5
1 medium bowl wheat flakes/oats in milk with 1 tsp chia seeds
Afternoon
1
1 Cup Green Tea or Regular Tea/Coffie
Evening (Any 1 of these)
1
2 Diet Khakra /1 bowl boiled black chana or kabuli chana with chopped onion and tomato and lime juice
2
1 slice of whole wheat bread or 1 roti with 1 tbsp peanut butter
3
Vegetable Sandwich (2 slices of bread with veggies)
4
3 pieces khaman dhokla
5
1 bowl makhana with boiled kabuli chana
6
1 bowl hummus with carrot or cucumber sticks
Dinner
2 medium size Roti (multigrain/whole wheat /amaranth / ragi / bajra /jowar flour) (no oil / ghee)
1 katori Brown Rice
1 katori curd + 1 katori dal or chana or any pulse / 1 medium pc fish / 5medium pcs chicken / paneer / 2 egg (boiled)
1 bowl green veg/other veg
1 bowl salad (cucumber, tomato, onion, carrot, etc)