| Early morning |
7 am |
1 glass of warm water |
|
7.30 am |
After an hour milk along with dry fruits( 3 almond+ 1 fig + 1 walnut)/ or any protein supplement. |
| Breakfast |
9 am |
1 boiled egg+1 bowl of Poha/ Upma /Daliya/ 2 Dosa/idli+1 bowl sambar/1 appam/1 stuff paratha(panner/mix veg/aloo). |
| Midmorning |
11.30 am |
1 bowl of mix fruit (apple / banana / kiwi / plum / orange / peach / pears / grapes / pomegranate) |
| Lunch |
1.30 am |
2 phulkas + 1 bowl of veg/ paneer/curry (fish/egg/ chicken) + 1/2 bowl of rice + Dal/sambar/rasam/veg pulav and a bowl of curd. |
| Evening |
4 pm |
1 bowl of sproutsbhel/ murmura and chanabhel/ 1 veg sandwich/khakra/ chapatti roll. |
| Late evening |
6 pm |
1 fruit/ bowl of veg soup (palak/tomato/mix veg/ lauki) / 1 glass of veg juice (carrot/ beetroot ) |
| Dinner |
8.30 pm |
2 Phulka with vegetable and 1 bowl of Dal ( rice is optional) and 1 bowl of salad |
| Bedtime |
10 pm |
1 glass of warm milk |
| Early morning |
7 am |
3 Dry Biscuits/ toast/ dry fruits/ ginger tea |
| Breakfast |
9 am |
2 slice of brown bread with 1 omelet /1 paratha/ oats porriage/ 1 besanchilla/ veg (curd/mayo/veg/egg sandwich) 1 chapati with veg/ 2 slice of toast bread (brown or multigrain)sago khichdi, Poha/upma. |
| Mid morning |
11.30 am |
1 glass of milk along with protein supplement and 1 fruit (apple/orange/banana/kiwi/ pear/guava) |
| Lunch |
1.30 pm |
2 chapatti with veg and a bowl of dal , rice/ veg pulav/ khickdi, boiled egg ( optional) and salad /bowl of curd. |
| Snacks |
4 pm |
2pc of dhokla/ fruit chart/sweet patato chart/sprouts bhel/murmurabhel/dry fruit ladoo/chikki. |
| Tea |
6 pm |
Cup of tea along with 2 marie biscuits/ a glass of milk with protein supplement. |
| Dinner |
8.30 pm |
Daliya with vegetables/idyappam with coconut milk/2 chapatti along bhaji and Dal and salad |
| Bedtime |
10 pm |
1 glass of warm milk |
