Diet Plan

Diet Plan

ON RISING:

1-2 glass of plain water+1 glass of Luke warm with lime (No sugar/honey/salt) or

1 glass of barley water (helps people with water retention)

½ hr later; 1 cup coffee/tea with skimmed milk + ½ tsp sugar or (artificial sweetener)

BREAKFAST:

1 cup oats with vegetables, + 1 cup special Kellogg’s or

2-3 idly + sambar or (chutney (no-coconut mint), coriander, tomato, onion) or

2 dosa (non-stick) + veg sabji (no potato) or

Upma-1cup (semiya /sooji/ rice flakes)/cereal, with plenty of vegetables or

Cornflakes (Regular) – 50gms with 1 cup skimmed milk + ½ tsp sugar/ 1 fruit or

1 Bowl of fruits papaya, orange, musambi, guava, apple, plantain-small, pomegranate, water-melon, (Pine-apple once in a week) or

2-3 slice of wheat bread with thick slice of veg [No cheese/butter/jam]

MID MORNING:

Butter milk/ 1 fruit/lime water with salt/tender coconut water/fruit juice.

LUNCH:

Start with 1 glass of water + 1 bowl of salad/soup +1 cup rice + 1 cup Dal/ 1 cup sprouts/1 cup skimmed curd/ 2-3 cubes skimmed paneer ( home made) + 2 cups of veg or greens sabji.

EVENING:

1 cup coffee/ tea with skimmed milk + ½ tsp sugar +2-3 Marie digestive/ wheat Rusk/ 1-2 fruits/unbuttered popcorns 1 cup/ roasted or boiled corn half cup/ veg sandwich.

DINNER: (Dinner should be taken before 7.30 PM and after dinner slow walk for 15mins)

Avoid rice at dinner; Rest same as lunch or 1 cup white oats with vegetables + 1 chapathi

Avoid (everyday): sweet/bakery products/fried foods/chocolates/desserts/pastries/dry fruit & nuts/ red meat/egg yolk/ potato/mango/chicoo/Banana-big/custard apple/Grapes/soft drink/preservatives/confectionaries.

INCLUDE:

Drink 10-12 glasses of water/day

Use just 3-4 tsp oil/day in cooking

Include only 2tsp sugar/day

Include 1 calcium (Chewable) and multivitamin tablet/ day after breakfast.

“ENJOY YOUR HEALTHY DAYS IN ADD LIFE GYM”