Timing

Morning wake up Luke warm lemon juice with salt Soaked sinamon water
Lukewarm lemon juice with honey

1 Small banana or half apple or

1 Small banana or half apple or black
Before workout black cafe with mct oil
cafe with mct oil 1 spoon
1 spoon

2 slice of Whole wheat bread+Peanut

Breakfast Soaked oats receipes
butter homemade

1.5 katori of rice +veg poriyal+spinach+ 2 katori of fine chopped cabbage +1

Lunch
regular sambar ,rasam katore of rice sambar rasam + curd

Mid afternoon 4pm Mixed fruits Apple juice

Dinner Brocoli soup + Channa 2 Chapati+gravy

 Orange juice Soaked sinamon water

1 Small banana or half apple or black 1 Small banana or half apple or black
cafe with mct oil 1 spoon cafe with mct oil 1 spoon

oats mush Wheat bread omlet+ veg salad

1 katori of rice +veg salad with greek 1.5 katori of red rice +rasam+Curd Or
yogurt +spinach poriyal sambar ,rasam, Curd

Pomegranate juice Mosambi juice

3 Dosa +samar +chatnee 3 idly with sidedish

 Green tea with lime squash Amla juice

1 Small banana or half apple or black cafe 1 Small banana or half apple or
with mct oil 1 spoon black cafe with mct oil 1 spoon

Milk + peanut butter 1 spoon +half

Healthy smoothy
avacado (Shake) Badam,wall nuts,Dates

1.5 katori of rice +veg poriyal+spinach+ 1 katori of rice +veg salad with
regular sambar ,rasam greek yogurt +spinach poriyal

Orange juice Pineapple juice

Thick soup Or what you like to eat lite

 Luke warm lemon juice with salt Green tea with lime squash

1 Small banana or half apple or 1 Small banana or half apple or

black cafe with mct oil 1 spoon black cafe with mct oil 1 spoon

Whole wheat bread with chicken

oats mush
breast 100 gm tava toasted

2 katori of fine chopped cabbage +1 1.5 katori of red rice +rasam+Curd

katore of rice sambar rasam + curd Or sambar ,rasam, Curd

Muskmelon juice Orange juice