Diet Chart for Indian Men and Women

DIET CHART

7 AM: tea

8 AM:1 tsp honey+1 tsp lemon juice+1 glass warm water.

9 AM:BREAKFAST: poha/upma/oats/omlet with 1-2 slices of brown bread/1 bowl soup/1 fruit like papaya,water melon,apple,musk melon,pear/1 bowl sprouts.

11AM:1 coconut water/1 glass nimbu pani/1 glass masala chaas/1 bowl fruit salad/1 bowl salad.

1:30 PM:LUNCH-2 multi grain phulkas + 1 bowl sabji (veg/non-veg )+ 1 bowl dal,1 bowl salad or 1 bowl soup

4 PM:green tea + 2 marie biscuits

5 PM:1-2 khakra/ 1 bowl dry bhel/kurmura /roasted green peas/rosted chana.

6 PM:1 glass masala chaas/1 glass nimbu pani/1 coconut water/pani puri ka pani/1 bowl soup/1 glass fruit juice.

8 PM:DINNER- same as lunch.

10 PM:1 GLASS MILK/MARIE BUISCUITS OPTIONAL

****DAILY 45 MINS BRISK WALK/ SWIMMING/TREADMILL/GYM COMPULSORY ****

*MULTIGRAIN ATTA:500 GMS WHEAT+50GMS NACHNI+50 GMS BAJRA+50 GMS JOWAR+50GMS SOYA BEAN+50 GMS

AVOID:

CHEESE,BUTTER,POTATOES,CHOCLATES,SWEETS,MAIDA,RICE (except organic brown rice )SOFT DRINKS,FRIED,JUNK FOOD.

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