SATURDAY
Early morning ( 6:30 am- 7:00 am )
- 1 glass warm water
or
- 1 cup green tea without sugar
Breakfast (8:30 am-9:00 am)
- 2 fresh and frozen fruit wih low GI
or
- 1 bowl germinated whole grain with less salt
or
- 1 bowl unsweetend natural greek yogart
Pre lunch (11:00 am- 11:30 am )
- half small bowl fried salty dry druits
Lunch (12:30 pm – 1:00 pm)
- 1: 2 roti of whole grain with ghee , 1 bowl mixed dal tadka ,1 bowl raw veggie lemon is mixed
- 1:2 roti of whole grain with ghee , 1 plate fish fry ,one plate salad mushroom mixed
(do not take potato and rice in any situation)
Evening Snacks (4:30 pm- 5:00 pm )
- 2 tablespoons peanut butter
or
- 1 small apple (1 carb)
or
- 3 cups popcorn (1 carb)
Dinner (7: 30pm – 8:00pm )
- 1: 2 roti of multi grain, 1 bowl palak paneer , one plate brocoli salad
- 4 ounces skinless chicken breast,1 medium baked potato (2 carbs), 2 tablespoons reduced-fat sour cream ,1 cup broccoli salad
During bed time ( 9 : 30 pm)
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