SUNRISE

Detox drink or 150ml skimmed milk

BREAKFAST

Oats with Banana / muesli with skimmed milk

Idly – 3 / dose – 3 / dry chapati – 2 / uppittu – 1 cup

(Include 3 egg whites with any breakfast)

MID MORNING

Butter milk / salt lime juice / vegetable salad/ fruit bowl / sprouts

(Include 3 almonds)

LUNCH

3 – Chapati with vegetable salad and any palya

Or

Chapati – 2 + half cup rice

(Include Seasoned gram / fish / chicken, 3 egg whites, low fat curd)

COFFEE/TEA

Coffee/tea/Skimmed milk- 150 mL, *Fruit chat- 200g /Boiled ground nuts- 3 tbs/ Badami 4nos.

EVENING

Vegetable soup with vegetables- 250ml/ Low fat curd- 150ml+ cucumber- 150g

DINNER

[Chapathi with no oil - 3no/rava Dosa 3nos / Ragi Dosa 3nos], Plain Dal-1cup, Vegetable palya

Fresh salad-1 cup, Low fat curds- 100ml

BEFORE SLEEP

Skimmed milk 150ml

Diet approximately provides 1600 Calories and 65 g protein