Early
morning
(empty stomach)

Tea or coffee- 1 cup (milk 50 ml) without sugar/ amla juice/aleovera juice/ herbal tea/ green juice -1 cup

Breakfast

Ragi dosa (2 no:) with green chutney/Masala wheat dosa (2 no:), whole wheat puttu(2slice) with channa or kadala curry/ green gram dosa (2 no:) with mint chutney/Chana dal pancake (2 no:) with green chutney/ bajra roti (2 no:) with vegetable sabji/ multi millet dosa (2 no) with sambar

Mid morning

Green tea 1 cup, 2 ragi biscuits/
Mixed Vegetable salad/
Moong dal sprouted salad -1 bowl/
Mixed vegetable soup/chicken soup/
Oats porridge with ½ cup blueberry,1 almond and 1 cup chia seeds/
Roasted pumpkin, watermelon and musk melon seeds

Lunch

Whole wheat chapathy rolled with boiled vegetables(2no) + I boiled egg white/
Parboiled rice ½ cup+mixed vegetable thoran+fishcurry without coconut, curd/
Multi grain chapathy(2no)+ palak+toor dal+mixed veg thoran/
Karup kavani rice ½ cup+sambar with out coconut+1 egg white+vegetable salad/
Thondi rice ½ cup+sprouted grren gram thoran+buttermilk+mixed vegetable curry+Rasam

Tea time

Tea or coffee with out sugar
Poha with more vegetables/
Mixed vegetable salad
Oats upma/
Wheat bread vegetable sandwitch without mayonnaise/
Chena bajra ada filled with boiled rice flakes and vegetables

Dinner

Dinner Broken wheat upma with more vegetables/
Whole wheat chapathy stuffed with green leafy vegetables+chichen curry with out coconut/
Moong dal soup+1 multi millet roti+vegetable salad/
Corn flakes with milk/
Multi millet chapathy+ urad dal fry/
Sprouted ragi porridge with skimmed milk