Within 30 Min of waking up

Beetroot tomato juice 1glass

or
100 gm fruit with 1 tsp fenugreek / flax seed roasted

After 30 Min of meal 1

Milk / coffee 1 cup with any 1 of the following
Sprouts 1 bowl
Or
2 idli sambhar 1 bowl
Or
Onion tomato uthpam 1
Or
2 chapati + veg 1 bowl
Or
Poha / sabudana Khichdi 1 bowl

Anytime before lunch

Buttermilk 1 glass + 1 bowl salad can add tomato cucumber
onion coriander beetroot
1 :30 to 2:30 pm
2 Roti / Rice /Millets 1 bowl
+
any 1 option
Dal / Sambhar / Rasam 1bowl
Or
Leafy veg 1bowl
Or
Veg Raita 1bowl
Or
Chicken / fish 1 bowl ( once in a week )
4:30to 5:30pm
Fruit 150 gm with green tea 1 cup
Or
Sprouts 100 gms
Or
Roasted Chana peanuts handful
Or
Corn chaat 1 bowl
Or
Roasted Makhana handful
Or
3 egg whites
8 to 9 pm

Same as lunch
Or
Dal dosa 2 + coconut chutney
Or
2 roti with leafy veg 1 bowl
Or
Ragi dosa 2 + Sambhar 1bowl
Or
Roasted paneer 80 GM's
Or
Tandoori grilled steamed roasted chicken/ fish 250 GM's +
salad 1 bowl ( once in a week)
Or
SAME as LUNCH

Daily 5000 steps walking

Total water 3 to 4 liters
Avoid fried maida sweet products completely