Early Morning

Breakfast

Midmorning

Lunch

Evening

5 a.m.

8 a.m.

10-11a.m

1-1.30 p.m.

Snack

Dinner

8- 8.30 p

5 p.m.
1 spoon Methi Dana
Soaked at night
Chew it and have 2
Glass luke warm
water
1 cup/glass green tea
with lemon

1 small bowl
Poha/upma/
Oats/Daliya/
Flakes/Cereal/
+
1 cup tea with
2-3 Marie
biscuits

1 Any Fruit

5-6 a.m.
Vipassana
Meditation.

1 bowl salad
Cucumber/Tomato/
Lettuce/Carrots/
+
1 Roti (without ghee
or Oil)
+
1 Med bowl Sabji
(Any Green
vegetable cooked in
extra virgin Olive
oil)
+
1 bowl Dal (without
oil or Ghee)
+
1 Glass Chaas or 1
vati Greek yoghurt
+
Small Bowl Rice
or Brown Rice

1 cup Tea/Green
Tea
(without Sugar)
+
1 Med Bowl
Murmure/Roast
ed
Chana/Moong/
Vatana/Sprouts/
Soyabean

5-6 a.m.
Vipassana
Meditation.

1 bowl salad
Cucumber/T
Lettuce/Car
ki
+
1 Roti (with
or Oi
+
1 Med bow
(Any Green
cooked in
virgin Oli
+
1 bowl Dal (
oil or G

*No Ric
+
1/2hr afte
1 tbsp Fla
+
2 glass w

6 a.m.

11.30 a.m.

2 p.m.

6 p.m.

10 P.m.

45mins Jog/brisk
walk
Before Walking
Apple/pear/Guava/
Orange/Mosambi/
Papaya/Watermelon

1 glass warm
water

1 tablespoon Flax
seeds
+
2 Glass water

45 mins Brisk
walk
Or Jogging
1 Glass of
Lemonade
without
Sugar

1 Glass Milk
Sugar
With Kesar

7a.m.
After walking
6-8 presoaked
Almonds
2-3
Apricots
8-10
Pistachios