TIMINGS

           FOOD ITEMS

     AMOUNT/ QUANTITY

MORNING BREAKFAST

Whole wheat bread slice with milk

Or

Oat meal bowl with milk

Or

Idlis with sambhar

Or

Boiled egg with bread toast

2 slices with 1 cup milk

1 medium bowl

2 idlis with small bowl sambhar

1 egg with 2 slices

MID MORNING

Fruit salad

Or

Vegetable salad

Or

Almonds and walnuts

1 medium bowl

1 medium bowl

1 handful

LUNCH

 Chapatis+seasonal vegetable+dal+curd + mix salad

Or

Rice + vegetable curry+ dal+ curd+ salad

Or

Chicken curry+ chapattis/rice+ salad

2 chapatis+ 1 bowl+ 1 medium bowl+ 1 small bowl+ 1 bowl

1 medium bowl rice+ 1 medium dal+ 1 small bowl+ 1 bowl

1 medium bowl+ 2 chapatis+ 1 bowl

EVENING SNACKS

Poha

Or uttapam

Or vegetable soup

1 medium bowl

1

1 bowl

DINNER

Chapatis+seasonal vegetable+dal+curd + mix salad

Or

Rice + vegetable curry+ dal+ curd+ salad

Or

Chicken curry+ chapattis/rice+ salad

2 chapatis+ 1 bowl+ 1 medium bowl+ 1 small bowl+ 1 bowl

1 medium bowl rice+ 1 medium dal+ 1 small bowl+ 1 bowl

1 medium bowl+ 2 chapatis+ 1 bowl

BEDTIME

Milk

1 glass