Sunday Menu - Below 80 Kgs

 

 

DIET
Early morning- 300ml of water+a pinch of cinnamon powder boil it together, and drink with 1/2 lemon squeezed/Hot water with Jeera.
Breakfast(8.00-8.30am) Pesarattu(1 cup)+ Carrot chutney(1cup)/Idli(2)+egg whites(2)+ Sambar/Oats dosa (2)+ Tomato chutney.
Mid morning(10.30-11.00am) - Wheat crackers/Rusk(2)/Green tea with lemon drops.
Lunch (1.00-1.30 pm) - Veg.Pulav (1 cup)+ Onion raita(1 cup)+ Egg white(1 cup)/Roti(2)+Paneer and capsicum gravy(1 cup) or grilled or tandoori chicken(2 pieces)/Rice (1 cup)+Greens kottu(1cup) or Fish kolumbu(2 pieces)+ Any vegetable(1 cup)/
Mid afternoon (3:00- 3.30pm) - Black tea/Green tea(150ml) without sugar and milk.
Evening(5.00-5.30 pm) Karamani(Cowpea)(1 cup)/Black eyed peas(1/2 cup)/ Drumstick leaves soup(1 cup).
Dinner(8.00-8.30pm) - Millets dosa (2)Mint chutney/ Ragi semiya(1cup)with mixed veg.gravy/ Whole wheat bread toasted(3 Slices).
Bed time - Warm milk with pinch of turmeric powder and cardamon(100 ml) without sugar.(2 Almonds optional)
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