2 egg white omelette/ boiled eggs or
1 Cheela- besan / adai or
1 Dosa- green moong dal / Oats / buckwheat (kuttu) or
1 bowl of Oats upma or
1 bowl Oats / oats pongal or
6 to 8 peices of Handwa or
6 to 8 peices of Dhokla- Green moong dal/ besan
And 1 glass kokum juice
Once a week breakfast of your choice like upma / poha / dosa / uttapam

11:00 am - 1 whole fruit (avoid- chikoo, mango, papaya, grapes)

1-2 rajgira roti / rajgira- methi thepla
1 bowl salad
1 bowl vegetable
3/4th bowl dal
½ bowl yoghurt

Evening -
5:00 pm - A bowl of sprouts or
½ bowl roasted/ boiled chana or
Roasted makhanas/ murmura or
Steamed khandvi or
sweet potato chaat (can have only once a week)

Do not have any roti or rice.
1 bowl Freshly made soup/ buttermilk
1 bowl salad (add flax seeds or sunflower seeds in it) / sauteed or steamed vegetables
For proteins- Grilled or sauteed mushrooms / Paneer / grilled fish / grilled chicken / boiled chana or
Ragda patties - vatana and Cutlet made with vegetables and sweet potato / raw banana (can have once a week)

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.