Diet chart Week 1 Time Monday Tuesday Wednesday Thursday Breakfast smoothie with 2 cups of skim milk, 1 tbsp

flax oil, 1/2 banana, fresh strwberries. Cup of cooked chenna Friday 5 egg whites/1 whole egg with onion peppers,mushroom,salsa 1 tbsp flax seed oil,whole wheat toast Saturday Sunday

7.00am

Oatmeal(walnut,cinnamon, skim milk) scrambled egg whites

Whole wheat toast with 5 egg white

Turkey bacon or Tofu with scrambled egg whites, salsa skim milk

sprouts with ragi malt

wheat malt scrambled egg whites

9.30am

Apricots 10 Almonds 20 Bottle of water

Horse gram with bottle of water

Chenna 1 cup with bottled water

Peanut butter sandwich on whole wheat bread bottle of water

25-30 grapes,low fat mozerrella cheese bottled water

yogurt with honey and almonds bottled water

walnuts 10-12 and apricots 10

Turkey burger with onion,lettuce,tomato 12.00noon yogurt,bottled water

sambar with yogurt bottled water

canned tuna in water on whole wheat bread bottled water

spinach curry eith yogurt bottled water

dhal curry with rice yogurt bottled water

egg white n pepper omlet on a whole wheat wrap chicken sandwich fat free yogurt yogurt bottled water bottled water

3.00pm

boiled veggie

apple grilled chicken breast cous cous mixed veggie bottled water milk

fruits Fresh pasta with roasted red tomato sauce and grilled oregano chicken bottled water milk

boiled veggie

dhal Fresh pasta with roasted red tomato sauce and grilled oregano chicken bottled water milk

milkshake roasted turkey breast sweet mashed potato cranberry sauce grilled zuchini bottled water milk

fruits Grilled shrimp Angel hair pasta garlic and olive oil bottled water milk

6.00pm 9.00pm

adai dosa milk

canned tuna in water on whole wheat bread bottled water milk