Sample diet plan

BREAKFAST 1 cup of either upma, poha, or cereal porridge OR 2 slices of bread + 2 egg whites OR 1 cup of either milk or curd

MID MORNING 1 fruit OR vegetable juice OR coconut water + 4 Almonds or 2 Walnuts

LUNCH 2 rotis + 1 cup veg + 1 cup dal + either chicken or fish +1 cup salad + 1 glass buttermilk

EVENING 1 cup tea with either 1 cup kurmura chana, 2 khakhra or 2 biscuits

LATE EVENING 1 fruit OR 1 cup soup OR 1 cup Sprouts salad

DINNER 1-2 rotis of either wheat, jowar, bajra OR 3-4 idlis OR 1 cup brown rice + 1 cup dal + either chicken curry or steamed fish+ 1 cup curd+ 1 cup veg + either salad or soup

DIETS RICH IN

Antioxidants (fruits, vegetables, green tea, beans cloves, cinnamon, ginger) Fibre (fruits and vegetables, whole grains, pulses, nuts, seeds) Protein (fish, chicken, egg, low fat milk and milk products, soya) Omega 3 (walnuts, flaxseed, soya oil, fish like salmon, mackerel).