|Breakfast||Omelet of 2 eggs, multigrain toast with low-fat cheese and black coffee.
2-3 idlis with sambhar.
|Morning Snack||1 cup fresh yogurt (dahi), ½ apple, a handful of almonds or walnuts.|
|Lunch||2 rotis (without oil or ghee), 1 plate rice, 1 cup dal, ½ cup vegetable or chicken curry and 1 bowl salad.
1 cup cooked rice (without starch) with ½ cup vegetable curry.
|Afternoon Snack||1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste.
1 cup yogurt with cut fruits.
Cucumber or carrot slices.
|Dinner||1 roti ( without oil or ghee), ½ cup vegetable curry, 1 cup dal and 1 bowl of salad.
1 cup rice (without starch),1 cup of dal and 1 bowl of salad· 1 cup of chicken curry, ½ cup of boiled rice ( without starch), 2 rotis (without oil or ghee) and 1 bowl of salad.
|Evening Snack||1 glass milk.
Watermelon or any other fruit.