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Name: Subhas Reddy Age : 55 yrs BMI : 22.5 kg/m2 (Normal)
Early Morning 7:00 am 1 cup of warm water + 1 pinch cinnamon powder / organic
turmeric/1 tsp apple cider vinegar/lemon
Breakfast 8:00 am 2 whole wheat chapati /besan cheela/moong dal /dosa /idli /uttapam
+ 1 cup cooked vegetables
+ 1 seasonal fruit
+ 1 cup curd/milk/sprouts /1 egg
+ 1 tsp of unprocessed olive /coconut /mustard oil / or ghee
Or
1 cup Rice/ Poha/ Upma/millet khichdi/dalia ( add vegetables like
carrot ,beans,peas,onion, tomato,coriander or mint )
+ 1 seasonal fruit
+ 1 cup curd/ milk/ sprouts / 1 egg
+ 1 tsp of unprocessed olive /coconut /mustard oil / or ghee
Snacks 1 cup butter milk /fresh vegetable soup / rasam /lemon water
Options
While travelling carry - roasted peanuts / makhana/ chana /nuts and
seeds ( soaked)