TIME IDEAL TIME Calories (Approx) option 1 option 2 option3

1 glass lukewarm
Early Morning 7:00 AM 0 water with lemon

english
After half an hour 7:30 AM 2 1 green tea breakfast tea

1 bowl slim
milk with 2 slices brown
upma 1 plate + 1 meusili n bread with 2
Breakfast 8:30 300 cup Milk nuts eggs omellete

Mid Morning 10:30 50 1 banana 50 grapes 1 apple

Brown Rice 1 cup

+ Mixed
Vegetables 1/2 2 rotis + 1 1 bowl rice
cup + Salad 1 bowl sabzi + 1 and kadhi or
+ Raita 1 small bowl daal + daal with
Lunch 1:00 PM 350 bowl curd curd/raita

Post Lunch 3:00 PM 2 1 green tea

1 glass butter milk 1 glass fresh

evening 5:00 PM 30-35 juice

1 expresso coffee
shot (1 tablespoon
coffee in Half glass
pre dinner 7:00 9 warm water)
 2 rotis + 1
bowl daal + 1 plain dosa
2 Rotis + Vegetable salad and 1 bowl
Soup 1 bowl + mix vegetable
Dinner 8:00 PM 350-370 Salad 1 bowl soup
option 4 option 5 option 6 option 7 option 8

Poha 1 bowl +
1 cup milk / 1 1 bowl
glass juice masala oats sprouts and
(fresh with no 1 bowl oats with half vegetables 3-4 idlis and 1
sugar) made in milk glass milk salad coffee

1 bowl 1 glass fresh

1 bowl papaya watermelon juice

Mix vegetable
pulav made
1 uttapam with brown
with 1 bowl rice with raita
soup and salad
khichdi and
curd +
vegetable 2 rotis + 1 sabzi
salad + 1 bowl daal