· Eat 5-6 variety of food in a day.
·
No refined sugar, tea
etc.
·
Drink plenty of water.
·
Do not skip breakfast.
·
Have your last meal
early.
·
·
Calorie dense food like
sweets, pastries, fried food should be avoided.
·
Reduce fat from your
food.
|
|
||||
|
MEAL TIME |
MEAL |
QUANTITY |
CALORIE |
PROTEIN |
|
EARLY MORNING |
Lukewarm water with lemon |
1 glass |
0 |
0 |
|
Tea without sugar |
1 cup |
35 |
4 |
|
|
Marie biscuit |
2 |
56 |
0 |
|
|
BREAKFAST |
Skimmed milk |
1 glass |
90 |
8 |
|
Brown bread
Or
Besan chilla |
2 |
140
Or
290 |
4
Or
12 |
|
|
MID MORNING |
Fruit salad |
1 medium
bowl |
40 |
0 |
|
LUNCH |
Veg khichdi |
1 medium
Plate |
202 |
9.5 |
|
Veg raita |
Small bowl |
75 |
3.5 |
|
|
Salad |
Medium bowl |
30 |
2 |
|
|
EVENING |
Tea (without sugar) |
1 cup |
35 |
4 |
|
Wheat rusk |
2 |
120 |
6 |
|
|
DINNER |
Missi roti |
2 |
200 |
6 |
|
Mix veg |
Medium bowl |
95 |
4 |
|
|
Curd |
Small bowl |
30 |
1.5 |
|