Morning as soon as you wake up - 1 glass hot water with lemon followed by one glass kokum juice
2 egg white omelette or
1 Cheela- besan / adai or
1 Dosa- green moong dal / Oats / buckwheat (kuttu) or
1 bowl of Oats upma or
1 bowl of Oats / oats pongal or
6 to 8 peices of Handwa or
6 to 8 peices of Dhokla- Green moong dal/ besan
Once a week breakfast of your choice like upma / poha / dosa / uttapam

11am- 2 whole fruits ( apple, banana, chikoo etc.) or a slice of papaya / one thick slice watermelon / 3-4 slices of pineapple/ or 1 glass of a green smoothie
(recipe- spinach 10 gms, 2 mint leaves, 2 coriander leaves, 2 tulsi leaves, 4 curry leaves, 1 betel leaf, a pinch of black pepper and turmeric, rock salt for flavour, a pinch of cinnamon, 1 tsp lime juice, 100 gms of any seasonal fruit, water/ ice cubes as required)

1-2 rajgira rotis/ rajgira- methi thepla/ 1 bowl quinoa(rice substitute)
Twice a week substitute the rajgira with bajra/ jowar/ nachni roti
1 bowl salad
1 bowl vegetable
3/4th bowl dal
½ bowl yoghurt

5pm- A bowl of sprouts or
½ bowl roasted/ boiled chana or
Roasted makhanas or
sweet potato chaat can have once a week or
Avocado/ berries can have Once a week

Freshly made soup/ buttermilk
1 bowl salad / sauteed or steamed vegetables
For proteins- Grilled or sauteed mushrooms or
Paneer or
grilled fish/ grilled chicken or
boiled chana or
Ragda patties - vatana and Cutlet made with vegetables and sweet potato / raw banana or
Buckwheat crepes with rajma and vegetables and salsa sauce, guacamole (burrito substitute)

In case the dinner is late (post 9:30pm), eat a heavier evening snack (can eat any of the breakfast options) and do only a raw salad/sauteed vegetable/ soup in the night for dinner.

Oil intake: use minimum amount required.

Reduce salt in salads to 1/4th of your normal intake.

We cannot emphasize the importance of hydration. 3 Litres of any fluids through the day.

Don't’s: Juices, cheese, rice, wheat, dry fruits(cashews,raisins), butter, chocolates, ice creams, sweets, bread

When at a restaurant, keep these simple tips in mind

• Try and eat a portion similar to what you would eat at home
• Salad dressing- ask for it to be given on the side and add as per required. Choose mustard over mayonnaise. Choose Plain lime and vinegar dressing, low fat yoghurt
• Ask for smaller or half portions
• Skip the appetizers, bread and butter
• Order extra veggies (eg. sauteed spinach, grilled mushrooms) on the side
• Go for clear soups instead of creamy ones. Avoid fried croutons in the soup
• Ask for less sauce to be put to your meals
• You may ask the chef to hold the cream, which is often put as garnish over the dishes
• You may ask the chef not to add any cream, tadka of ghee, butter before serving
• Opt for any of the following healthier options- roasted, steamed, grilled, broiled, poached, baked, lightly stir fried, red sauce(instead of white).
• Preferably eat a plain roti/phulka/plain tandoori roti (without butter) and avoid bhatura, naan, kulcha and paratha.