saturday diet plan

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)