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| Early morning |
| Luke warm water with honey |
| Fenugreek water/ |
| Almonds 3 nos/ |
| Dates 3 nos/ |
| 6.30 - Workout |
| After workout |
| ABC Juice (Apple,beetroot or Carrot)/ |
| Tender coconut/ |
| Tea 1 cup. |
| Breakfast |
| 8 to 9 am (Make your breakfast heavy should take carbs ) |
| Samba Ravai upma/ |
| Aval poha/ |
| Idly or dosa 2 to 3 nos. |
| Spinach smoothie with banana (optional) |
| Mid morning 11.30am |
| Tea with 2 crackers. |
| Any seasonal fruit. |
| A cup of watermelon/ Musk melon. |
| Lunch 1 pm |
| A cup of Brown rice with dhal. |
| Any greens (Spinach) |
| Fish or chicken gravy for non veg.option. |
| Any vegetable poriyal. |
| Evening 4.30pm |
| Vegetable salad. |
| Green tea with whole grain crackers. |
| A handful of nuts. |
| Slices of apple. |
| Dinner 7.30 to 8 pm |
| Wheat dosa 2 nos. |
| Vegetables stuffed paratha 2 nos. |
| Fenugreek paratha. |
| Bed Time : |
| 10.00pm - 10.30pm |
| Warm water -1 Glass / jeera water |
| Foods To Be Included : |
| Whole Cereals, Thin Dhal , Vegetables like Cluster Beans and Gourd varieties, Green leafy vegetables, Plantain stem, Citrus fruits, Soups, Skimmed Milk, Egg white, Poached Fish . |
| Thin dhal, |
| Coloured vegetables. |
| ABC Juices. |
| Green leafy vegetables |
| plantain stem |
| citrus fruits |
| Skimmed milk |
| egg white |
| poached fish. |
| Foods to be avoided: |
| Deep fried foods |
| spices |
| baked products |
| sprouted grams |
| rich pastries |
| junk foods |
| beverages |
| vegetables like cabbage, broccoli,etc.. |
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