EARLY MORNING 6.30AM-7.00 AM:
5-6 soaked almonds/walnut with green tea/1 glass of milk.
BREKFAST 8.00AM-9.00 AM
- Option 1 ; 3-4 Vegetable idly /2-3 DOSA +Chutney or Roti+vegetable curry .
- Option2; 2-3 slice of multigrain bread+1 egg/mixed vegetable /paneer sandwich .
- Option 3 ; 1/4 cup of vegetable sabudana khichdi/poha +curd
MID MORNING 11AM
- Spoonful of nutritional l supplement with protein powder +fruit (Chikko/ Banana/Apple/Watermelon)
- 1 cup of green gram sprouts/carrot/cucumber/beetroots.
LUNCH 1-2 PM
- Option 1; 2-3 Roti +1/2 cup soyabean curry/Paneer curry/Dhal+ 1/2 of green leafy vegetable buttermilk/Lassi/Curd.
- Option 2; 1 cup of rice with dhal (Dal + Green leafy vegetable like palak).+1/4 cup of green leafy vegetable + Buttermilk/Lassi/curd.
- Option 3; 1 cup of vegetable pulao with raita +1/2 cup of vegetable Pulao with raita +1/2 cup green leafy vegetable /1 panner bhurji/ 1 cup of rice with chicken curry+ buttermilk
EVENING SNACK 4-6 PM
Spoonful of protein supplements with milk /dry fruits/any fruits (berries)
DINNER 8-9 PM
- Option 1; 1/2 cup vegetable dahlia + green gram & carrot raita.
- Option 2; 3-4 phulka +1/2 cup of potato methi curry/2 panner/gobi
- paratha+curd+mint chutney
- Option 3 ; 1 cup of rice +1/2 cup dhal + vegetable curry +1 cup of curd.