Diet Chart
Sunday
Breakfast (8:00-8:30) chappati-4+ Baked eggs 1/2 cup 2 eggs
Green sprouts mid-meal (11:00-11:30) 1 cup
Lunch (14:00-14:30) 4 roti + 1/2 cup salad + Fish curry (180g fish) + 1/2 cup subji cabbage.
Evening (16:00-16:30) 1 portion of fruit + cottage cheese
Dinner (20:00-20:30) 3 Roti / chappathi.+ Tomato subji 1/2 cup.
Monday
Breakfast (8:00-8:30) Chicken sandwich (4 slices of bread) + 1 cup skim milk.
Mid-Meal (11:00-11:30) 1 portion of fruit salad + Cotage cheese.
Lunch (14:00-14:30) Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (16:00-16:30) 1 cup of light tea + Chicken salad 1 cup.
Dinner (20:00-20:30) 3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30) Sprouts and Paneer Paratha 3+ green chutney.
Between meals (11:00-11:30) 1 cup of boiled black channa.
Lunch (14:00-14:30) 1.5 cup rice + chicken curry (150 gm chicken) + Palak subji 1/2 cup + 1/2 cup low-fat cottage cheese.
Evening (16:00-16:30) 1 portion of fruit salad + yogurt
Dinner (20:00-20:30) Brocken wheat upma 1 cup + 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30) Soya flour Uthappam 2 + tomato / green chutney + 1 glass of skimmed milk.
Mid-Meal (11:00-11:30) 1 portion of fruit salad + Cotage cheese.
Lunch (14:00-14:30) 1.5 cups of rice + kidney curry 1 cup + 1/2 cup of cucumber salad + Ladies' finger subji 1/2 cup.
Evening (16:00-16:30) 1 cup of light tea + Poha brown rice flakes with nuts 1 cup.
Dinner (20:00-20:30) Wheat dosa 3 + 1 cup Bitter guard subji.
Thursday
Breakfast (8:00-8:30) Mushroom Paratha 2 + Tomato Chutney + Scrambled Eggs (2 Eggs)
Mid-Meal (11:00-11:30) Aviation yogurt with raw vegetables / grilled vegetables - 1 cup
Lunch (14:00-14:30) 1/2 cup rice + 3 medium chappatis+ Fish masala 1 cup (fish 180 g)+ Snake guard subji 1/2 cup.
Evening (16:00-16:30) 1 cup of boiled channa + light tea 1 cup.
Dinner (20:00-20:30) 3 roti/ chapati + 1/2 cup mixed vegetable curry
Friday
Breakfast (8:00-8:30) 4 Idlis + Sambar 1/2 cup+1 tbsp Green chutney/ Tomato chutney+ 2 egg white
Mid-Meal (11:00-11:30) 1 cup of banana + almond milk shake.
Lunch (14:00-14:30) 1 cup of rice + 1/2 cup of soy curry pieces + 1/2 cup of lady's finger subji + a small cup of low-fat cottage cheese.
Evening (16:00-16:30) 1 cup of tea + Homemade protein bar.
Dinner (20:00-20:30) 3 Roti / chappathi + Subji Ridge guard 1/2 cup.
Saturday
Breakfast (8:00-8:30) Chicken Keema Paratha 2+ 1 tbsp green chutney+ 1 glass skimmed milk.
Between meals (11:00-11:30) 1 cup of boiled channa
Lunch (14:00-14:30) 4 chapatis+ Grilled chicken 150g+ Dhal 1/2 cup+ Cucumber salad 1/2 cup.
Evening (16:00-16:30) 1 cup of blueberry milkshake
Dinner (20:00-20:30) Brocken wheat upma 1 cup + 1/2 cup green beans subji
