Diet Guidelines


Sample diet 1

Early morning 7 am 1 glass of warm water
breakfast 9 am 1 bowl of Poha/ Upma /Daliya and  1 cup of tea(optional)
Mid morning 11.30 am Glass of milkshake/Glass of milk + protein supplement/ Dry fruits(5 Almond/1 walnut)/ apple/ banana/ orange.
lunch 1.30 pm 2 phulka, 1 bowl of vegetables +1 bowl of rice and 1 bowl of Dal and 1 bowl of salad or curd.
Evening 4 pm 1 bowl of sprouts bhel/ murmura and chanabhel/1 veg sandwich/khakra
Late evening 6 pm A glass of milk with protein supplement/1 fruit
Dinner 8.30 pm 2 Phulka, 1 bowl of veg curry/Dal,and salad

Sample diet 2

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

Sample diet 3

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