Breakfast

(8:00- Methi Parata 2+ 1 tbs green chutney( Avoid mint leaves)

8:30AM)

Mid-Meal
(11:00- 1 Portion fruit(Avoid Citrus fruits)
11:30AM)

1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad.

Lunch (2:00-
( Avoid onoin and tomato for the preparation of masala and avoid more
2:30PM)
spices)

Evening
(4:00- Brown rice flakes poha 1 cup.
4:30PM)

Dinner (8:00- Wheat dosa 3 + 1/2 cup Bitter guard subji.( Avoid onoin and tomato for
8:30PM) the preparation of masala and avoid more spices)

Monday

Breakfast
(8:00- Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
8:30AM)

Mid-Meal
plane low fat Yoghurt with raw vegetables / grilled vegetables -1
(11:00-
cup( Avoid onion and tomato)
11:30AM)

1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake
Lunch (2:00-
guard subji 1/2 cup. ( Avoid onoin and tomato for the preparation of
2:30PM)
masala and avoid more spices)

Evening
(4:00- 1 cup boilled channa.
4:30PM)

Dinner (8:00- 2 Roti/ chapati+ 1/2 cup mix veg curry.( Avoid onoin and tomato for the
8:30PM) preparation of masala and avoid more spices)

Tuesday

Breakfast
(8:00- Mix veg Poha 1 cup+ 1/2 cup low fat milk.
8:30AM)

Mid-Meal
(11:00- 1 Portion fruit(Avoid Citrus fruits)
11:30AM)

Lunch (2:00- 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.
 ( Avoid onoin and tomato for the preparation of masala and avoid more
2:30PM)
spices)

Evening
(4:00- 3 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
4:30PM)

Dinner (8:00- 2 Roti / chappathi+Ridge guard subji 1/2 cup.( Avoid onoin and tomato for
8:30PM) the preparation of masala and avoid more spices)

Wednesday

Breakfast
(8:00- Utappam 2+ 1 tbs green chutney.( Avoid mint leaves)
8:30AM)

Mid-Meal
(11:00- 1 cup boilled channa
11:30AM)

1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small
Lunch (2:00-
cup low fat curd. ( Avoid onoin and tomato for the preparation of masala
2:30PM)
and avoid more spices)

Evening
(4:00- 1 Portion fruit(Avoid Citrus fruits)
4:30PM)

Dinner (8:00-
Brocken wheat upma 1 cup+ 1/2 cup green beans subji
8:30PM)

Thursday

Breakfast 4 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney.( Avoid mint
(8:00- leaves),( Avoid onoin and tomato for the preparation of masala and avoid
8:30AM) more spices)

Mid-Meal
(11:00- green gram sprouts 1 cup
11:30AM)

3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.
Lunch (2:00-
( Avoid onoin and tomato for the preparation of masala and avoid more
2:30PM)
spices)

Evening
(4:00- 1 Portion fruit(Avoid Citrus fruits)
4:30PM)

Dinner (8:00- 2 Roti / chappati.+Potato subji 1/2 cup.( Avoid onoin and tomato for the
8:30PM) preparation of masala and avoid more spices)
 Friday

Breakfast
2 Slice brown bread.+1 slice low fat cheese+1Boiled egg+ 1/2 cup low fat
(8:00-
milk.
8:30AM)

Mid-Meal
(11:00- 1 Portion fruit(Avoid Citrus fruits)
11:30AM)

Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Lunch (2:00-
( Avoid onoin and tomato for the preparation of masala and avoid more
2:30PM)
spices)

Evening
(4:00- 3 wheat rusk.
4:30PM)

Dinner (8:00- 2 roti/ Chapathi+ Ladies finger subji 1/2 cup.( Avoid onoin and tomato for
8:30PM) the preparation of masala and avoid more spices)

Saturday

Breakfast
Chappati 3 + 1/2 cup Potato green peas curry.( Avoid onoin and tomato for
(8:00-
the preparation of masala and avoid more spices)
8:30AM)

Mid-Meal
(11:00- 1/2 cup boilled black channa
11:30AM)

Lunch (2:00-
1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
2:30PM)

Evening
(4:00- 1 Portion fruit(Avoid Citrus fruits)
4:30PM)

Dinner (8:00-
Brocken wheat upma 1 cup+ 1/2 cup green beans subji
8:30PM)

Do's And Dont's

Do's

1. Eat small meals instead of large meals.

2. Raise the head of your bed 6-8 inches.
3. Eat less spicy foods.

Dont's
1. Avoid eating and then bending over, lying down.
2. Avoid tight fitting clothing.
3. Avoid fast food.
4. Lose weight if you are overweight.
5. Sit upright rather than slumped while eating
6. Stop smoking.

Food Items You Can Easily Consume

1. Cereals:White rice, White bread, Brown rice, Oat meal, Brocken wheat, Quinoa.
2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans and all other
with low spices and properly boilled.
3. Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy
gourd, ladies finger, tinda,green leafy vegetables.
4. Fruits: Custard Apple, Pears, small banana, Apple.
5. Milk and Milk products: Skim milk,Low fat Yoghurt.
6. Meat, Fish and Egg:Boiled egg, Lean Meat,skinless Chicken, Tuna, Salmon,
Tilapia, Sword fish , Cod.
7. Oil: 1.5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil Sugar: 1 Tsp/
day.