ise) el et Re ce EARLY MORNING ELE 1 Full Lemon Juice + % Teaspoon Cinnamon (Delchini) Powder + 1 Teespoon Honey with Lukewerm Water +5 Almonds + 10 Raisins + 2 Kesar Strands soaked overnight. BREAKFAST VEGETARIAN ‘Tea/Coffee (100m! mik + 1 teaspoon sugar) + Wdiyappam 1 serve + Tomato Chutney OR Veg Stew 1 Cup Cooked OR Rawa Paddu 4/5 Pieces with Veggies + Coconut Chutney OR Apparrs 1 serve + Kadala Curry 1 cua OR Rawa Uttepam / ld Dosa (20g Rawa) + Tomata Chutney + Sambhar 1 cup OR Palappam /Rce % cup cocked / 1 Ragi Roti + Vegetable Stow 1 cup OR Mango Khichdi 1 cup cookad OR Kerala Parippu Curry 1 cup ++ Rice Ye cup cooked'1003 OR Mocng Dal Dosa 1 serve + Ginger Chutney OR Rawa Pongal 1 cup cooked OR Tomato Curry 1 cup cooked +1 Regi Roti/ 1 Brown Bread Sice OR Curd Rie / Lemon Rice 1 cup cooked. BREAKFAST NON-VEGETARIAN ‘Egg Bhurji Puttu with (1 egg & 30g rice flour) OR Steamed Egg Ada (rice pancake) OR Mutta Dosa / Egg Dosa +Chutney OR Vegetable Egg Scramble 1 Plate OR Nadan Muthu Curry (kerala egg curry) + 1 Ragi Rati MID-MORNING Coconut Weter with Malai / Green Tea / Lerion Water with Jaggery or Honey / Butter Milk (1 gless)/ 1 Tablespoon Soaked Chia Seeds + 1 Seasonal Fruit (1 epple / 1 banana / 1 cup peeled papaya / 1 cup water meton 1 cup musk melon / 20 cherries /6 strewberries / 1 guava / 1 orange / 1 peer) LUNCH VEGETARIAN (1TSP OIL / GHEE) Tamarind rice 2 cups cocked + Buttermilk 1 glass + Homemade Pickle 1 teaspoon OR Sambar / Rasam 2 cups +Rice 1 cup cooked 175g OR Bendekaay: Goju 1 cup cooked (bhindi recipe) + 2 Ragi Roti ( 50g flour} / Rice 1 cup cooked 175 g © OR Pulyogare 1 cup cooked (rice / tamrind/ jaggery mixture) + Green Salad + Buttermilk 1 glass OR Raw Mango & Gooseberry Rice 1 cup cooked + Green Salad + Buttermik 1 glass. @ NO POTATO, SWEET POTATO, BROWN RICE, WHEAT FLOUR SHOULD BE USED LUNCH NON-VEGETARIAN Fish (100g) Molee 1 cup cooked + Rice 1 cup cooked 175 q OR Fish / Chicken (50g) curry + Rice 1 cup cocked 1759 / 2 Ragi Roti OR Malebar Fish Biryani / Hyderabadi Biryeni + cup cooked + Veg Raita 1 cup + Mirchi ka Salan Y cup OR Kelapam 2 (dosa) + Fish / Chicken Curry 1 cup cooked. AFTERNOON SNACKS Tea/Coffee (skimmed mik 100m! + 7 teaspoon sugar) / Green Tea + 1 Syj Fusk / 1 Ragi Roti / Masala Mandakki 1 cup E:Lu) / Smoothie (skimmed mik 200 mi + 1 fruit + 2 Teaspoon Soaked Chia Seeds) OR Vegetable / Fruit Reita 1 bow! (low fat curd 200 mi) DINNER VEGETARIAN Sambar / Resam 2 cups + Rice 1 cup cooked 175g OR Bisi Bele Bhaat 2 cups cooked 350 g + Curd % cup 100g 0R Peerkengai ridge gourd) Kootu 1 cup cooked + Rice 1 cup cooked /1 Resi Roti (25 g flour) OR Vermicell (30g raw) Upme with Veggies + Curd 1 cup 200 g OR Soji Panyaram 6 pieses (add curry leaves, onion, chilly) +-Tomato Chutney OR oO Thoran / Avial 1 cup cooked + 1 Rag Roti Rice 1 cup cooked. A/OID GREEN RAW SALAD AT NIGHT CT DINNER NON-VEGETARIAN Chicken (50g) korma / Kadi Kura fandhra style chicken curry) 1 cup cooked + 1 Ragi Roti (25g flour) / Rice 1 cup cooked ‘OR 2 Egg Whites Curry + 1 Ragi Roti / Rice 1 cup cooked OR 2 Roasted Eggs + Resam 2 cups / Sambar 1 cup OR Grilled Chicken / Fish (100g) which is marinated in coconut milk & spices + RasamySambar 1 cup BEDTIME Turmeric 1 teasponn + Fresh Ginger (uth 1 teaspoon — prepare 1 cup ta its @ must for PCOS patients) OR Mik 200ni( = -+Haldi 4 teaspoon + Nutmeg 1A teaspoon (no sugar). 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