Workout Explanation with Graphics 
| Early morning: Coffee / tea / green tea – 1 cup (with less sugar) |
| Breakfast: Idli-3/ Dosai-2 without oil / Chappathi-2/ Oats can be taken in solid form |
| (e.g.: idly/ dosai/ upma.) |
| Sambar / mint chutney/ coriander chutney/ tomato / onion chutney. |
| (Avoid coconut and groundnut chutney) |
| Midmorning: Buttermilk / Cucumber / Tomato soup / any fruit -1 / Plantain Juice / |
| Lunch: Rice – 1 cup/Chapathi - 2 + sambar, (Start with soup/ salad/ buttermilk) |
| Vegetables – 1 ½ to 2 cups (greens + other vegetables) |
| Buttermilk-1 cup |
| Evening: Coffee + Marie biscuits -2 / Wheat bread-2/ Wheat Rusk -2 |
| (or) |
| Puffed rice (aval) -1 cup / fruit -1 / Sprouts- 1cup / Channa – 1 cup |
| Dinner: Chappathi-2 / Wheat dosai -2 / broken wheat upma -1/2 to ¼ cups |
| (Or) |
| Idli-3/ dosai- 2 / Ragi dosai or adai-1 |
| (Better Prefer wheat products in the night time) |
| Bed time: Milk – 1 cup (with less sugar) |