Times of Food Items
Meals
6.00-6.30am Hot water with lemon juice (squeeze) -1 glass
Early Morning Jeera detox water-1glass
Tea/ Coffee with low fat (Skim) milk (without
sugar)-120ml (1glass)
Brown Whole wheat Bread-2 slices + 1 Egg White+
Avocado spread with flax seeds+ vegetables
7.30-8.30am Oats(Steel cut) with vegetable upma+soaked almond/
walnuts (3 number)
Breakfast
Multigrain chapathi-2 with mixed vegetable curry-
1cup
Vegetable poha+ Skim milk (75ml) without sugar
Brown whole grain bread with egg white omelet with
mixed green salad bowl-1cup
Idly-2 nos with 1 cup-sambar and mint chutney
Millet dosa or Idly (small)-2 in no + veg curry-1 cup
Mixed veg upma-200g(3/4 cup) with green peas
curry-1cup
Dosa with no oil (small) -2+sambar-1 cup + green
chutney (mint leaves) or tomato chutney-1/4cup
Overnight Rolled oat meal with skim milk and fresh
berries(Blue berry, Strawberry…)- 1 bowl
Optional: Boiled egg white-1 /tea/coffee with low-fat milk -
1glass (120 ml)without sugar/ Mixed vegetable salad-1cup
Vegetable soup ( homely prepared only) not packet
10.30-11.30am clear chicken soup
Mid-Morning any (above mentioned) fruit-1/4 cup
plain butter milk- 120ml
sprouted veg salad with lemon & virgin olive oil
oats (steel cut/ rolled) porridge in water with chia
seeds-1cup
1 slice of toasted brown bread with avocado spread
plain (no flavor) yogurt- 1/3 cup
Whole grain chapatti -3 +Veg curry
(1cup)+pallia(upperi)-1cup +veg salad-1cup,curd (low
fat (skim milk )-50g (1/4 cup)
Whole grain chapatti-1+Brown Rice-50g +veg curry-1
cup+veg pallya (Upperi)-1cup+ curd (low fat) + mixed
veg salad(before food)
Brown Rice-180g (3/4cup)+veg curry/dhal
Lunch12.30-
curry-pulses-1cup+low fat curd- 50g
1.30
Curd(Low fat) Rice+Veg pallya (upperi)+veg mixed
salad (before food).
Millet (Jowar/Quinoa/Thine/ Foxtail/ Ragi) upma/
chapathi/ Dosa with vegetable + Green leaf salad
(Before food)-1 cup
Veg Pulavu (More veggies)- 1 cup+ Sprouted salad-
1/3 cup+ Plain Greek yogurt
Optional: Buttermilk/Fish curry or steamed/boiled
egg/chicken or steamed or curry-30gm.
Tea without sugar (low fat milk)-120ml
Sauté veggies
(Capsicum+carrot+Zuccini+palak(Cheera)+Olive oil +
Tea-time
pepper)
3.30-5.00pm Any ( above mentioned) fruit(1/4cup)
Veg clear soups
Poha (mixed vegetable)- 1/3 cup
Oats (steel cut) porridge with walnuts crush or almond
crush-1cup or more veggies
Robust Banana( medium size) spread with 1 teaspoon
of peanut butter (no added sugar in peanut butter and
palm oil)
Dinner Wheat Dish (chapathi/wheat upma/wheat dosa)-2
7.30 - 8.30pm
number
Oats (Steel cut)in milk (low fat) with chia seeds/oats
upma/oats in water/oats dosa-3 number
Millet (Dosa/Idly/Poha)- 3 number
Chicken Lentil(Dhal) soup – 1 cup
Curried Broccoli Almond Soup- 1 Cup
Chicken Stir-Fry with Broccoli or Capsicum and
Tomatoes- 1 Cup
Curry:-Mixed veg curry/same like lunch pallia (upperi)
/veg salad with lemon (before food) include for all dinner
dish
Optional: Fish curry/boiled egg/chicken curry/pulse
uppery/ grilled chicken or steamed -30gm.
Soaked nuts and seeds ( Walnut, Pistachio, Almond,
Bed Time 10.00pm
Pumpkin seed)- (4-6 number) / 100ml low fat skim
milk without sugar + Turmeric
