Dietary Chart
7 AM: A glass of warm water, with or without Honey (a teaspoon)
7.30 AM: Breakfast Options:
A glass of warm milk, with Protein powder (if protein is allowed in your diet)
A bowl of Freshly cut fruits
Boiled Eggs, Cheese, Vegetables like Mushroom, Capsicum, Tomatoes
Dalia/ Porridge (Cooked in Milk),
Poha/Upma cooked with chopped vegetables, and in less oil and preferably healthy oils
Tea/Coffee with Bread and butter
Cereals with milk
11 AM Options:
Juice: Beetroot and carrot and apple/pear juice
Pomegranate/Anaar ka juice 1/3rd to half a glass
Soup: Chicken/Vegetable Soup
A glass of Coconut water
Smoothies: Avocado, Banana Smoothie made with yoghurt and milk
Add nuts to the smoothies, Add Chia seeds and Flax seeds to the smoothies
Eat a handful of unsalted nuts: Almonds, Pistachios, Walnuts, Raisins (Kishmish), Cashewnuts, peanuts
1.00 PM Lunch Options:
Eat what you like. Eat high quality, balanced diet, using healthy oils, less fried foods. Eat foods like Dal, Rice, Roti, Subzi, Dahi, Salad.
Eat foods like, Paneer, tofu, beans, boiled or stir-fried vegetables.
Take fruit juice along with meal, if you like.
4.00 PM Options:
Tea/Coffee with Biscuits/ Crackers/Bread, with butter, cheese or jam
Custard with fruits or Fruit Cream
Paneer as snack
Milk/ Smoothie/ Soup/ Sharbat/ Nuts
Fruit Bowl or Fruit salad
7.00 PM Dinner Options
Eat what you like. Eat light, high quality, balanced diet, using healthy oils, eat less of fried foods and sugary foods.
Eat foods like Dal, Rice, Roti, Subzi, Dahi, Salad.
Eat Paneer, tofu, beans, boiled or stir-fried vegetables.
Dalia/Oats cooked with vegetables.
Take fruit juice along with meals.
Bowl of warm soup.
(Food options for Non Vegetarians: For lunch/Dinner or any time of the day: Chicken/Mutton/Fish curry with rice or soft roti, chicken soup, fish soup, baked or steam fish or chicken, eggs, Salads, pasta and sandwiches with chicken or fish, etc)
