Meals

Time What to have

Before 7 a.m. 8 a.m. A cup of tea or cappuccino will full fat milk
breakfast and sugar.
Breakfast 8 a.m. 9 a.m. Two multigrain breads with low fat
butter and egg omelette.
Or, a bowl of corn flakes, oats, or
porridge.
Or, two chapattis with a bowl of
veggies or two stuffed parathas.
Fruits or a glass of fresh fruit juice.
After 10 a.m. 11 a.m. A glass of full fat milk with a health drink
Breakfast of your choice or whey protein.
Lunch 12:30 p.m. 1:30 A small bowl of rice and two
p.m. chapattis.
A bowl of veg curry
Two pieces of chicken, a piece of fish,
eggs or paneer.
Green salad comprising cucumber,
cabbage, radish, carrot and tomatoes.
A small bowl of sweet curd.
Evening snack 5:30 p.m. 6:30 Vegetable or chicken soup with some
p.m. butter.
Veg sandwich with cheese or
mayonnaise.
Dinner 8:30 p.m. 9:30 Similar diet as lunch but avoid rice.
p.m.
Before bed 10:30 p.m. 11 A glass of milk
p.m.