Early morning  ( 6:30am-7:00am )

  • half small spoon honey with warm water
  • 1 cup plane tea without sugar

Breakfast  ( 8:30am-9:00am )

  • 2 bread with cooked or dry cereal (choose whole grains product)


  • 1 bowl germinated gram (ankurit chana)


  • 2 apple or banana
  • 1 glass tomato soup

Pre lunch ( 11:00am-11:30am )

  • 1 cup tea without sugar
  • 1 plate homemade popcorn


  • 1 small bowl germinated green beans

Lunch  (12:30apm-1:00pm )

  • 1: 2 roti of whole grain ,   1 bowl pulse taadka ,half mixed green vegetable, one plate mixed  salad leaves
  • 1:2 roti of whole grain , 1 plate fish curry ,1 bowl dal tadka, one plate mixed  salad leaves

(do not take potato and rice in any situation)

Evening Snacks ( 4:30pm-5:00pm )

  • 1 cup tea without sugar


  • 1 cup natural yogurt
  • 2 cracker bread
  • 2 salty buiscuit or namakeen

Dinner  ( 7:30pm-8:00pm )

  • 1: 2 roti of multi grain,  1 bowl pulse (mixed),   half bowl boiled green vegetable, one plate salad

During bed time  (9:30pm )

  • One glass of warm milk  without cream

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