| Breakfast - 8:00-8:45 am | Milk/Curd | 150 ml (1 cup) Toned/Double toned |
| Cereal | 25 gm [1roti/1slices brown bread/ dalia/oats]
(any one out of all the options) |
| Protein | 30 gm paneer/1 bowl sprouts
(any one out of all the options) |
| Mid-morning - 10:30-11:00 am | Fruit/salad/sprouts | 100 gm (3/4th bowl) |
| Lunch - 1:30-2:00pm | Cereal | 40gms (2 roti) |
| Whole Dal | 30gms (1 small cup) |
| Vegetable | 150gms(1 small cup) |
| Salad | 100 gms (1 small bowl) |
| Curd | 1 cup |
|
|
| Tea | 1 cup |
| Snack | 30gms (roasted channas /roasted namkeen/ besan Cheela-1, small pc of grilled paneer) |
| 7:00-7:30pm | Salad | 100 gms |
| Dinner - (have an early dinner) - 8:30:9:00pm | Cereal | 1 roti |
| Dal | 30gms(1 kat) |
| Vegetable | 150gms(1 kat) | |
Foods
to be avoided
- Jams, fruit preserves with sugar
- Mango, cheeku, banana and grapes, Custard Apple
- Excess of cream, processed cheese, butter and oil
- Excess of fried foods like poories, paranthas, pakoras
and samosas
- Excess of rice and rice products
- Potato, arbi (colocasia), sweet potato and jimikand
(yam)
- Full cream milk
- Aerated drinks, alcohol
|
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