Morning: as soon as you wake up- 1 glass of hot water with ½ lemon
After ½ hour- 1 glass kokum juice
1 citrus fruit and any 1 other fruit
11am- green smoothie or have it earlier if not possible at 11am
(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 bowl cooked vegetable
1 bowl dal
1 roti- rajgira/ bajra/ jowar/ nachni or
Half bowl brown rice

Evening- 1 glass coconut water or
1 cup of Tea- green or black (steeped for 4-5 mins, not boiled) or
1 glass Aloe vera juice or
and if hungry/ diabetic then 2 fruits

Buttermilk
Raw salad
For Proteins - 1 bowl of raw sprouts or
1 raw moong dal salad
3 times a week can substitute in proteins with 1 bowl of boiled chana or vatana
You can substitute lunch for dinner or vice versa as per your convenience.

Night : before sleeping 1 glass of hot water with lemon and jaggery

For fluids- the green/ black tea, hot water with lemon and jaggery can be had 3-4 times through the day.
3 litres of any fluids is a must.
Ideally for dinner earlier meals is better.

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.