You can have any of the following items to start your day.1
glass of lukewarm water with lemon juice added to it. This drink
will have zero calories in it.
1 cup of green tea or black tea or black coffee without added
sugarA cup of tea with skim milk, no sugar and 2 biscuits (90
calories
Two rotis along with half a cup lentil gravy or tofu gravy
OR1 quarter plate brown bread or broken wheat upma and a cup of
low fat milk
OR
OR2 Slices of brown bread + 2 hard boiled eggs (290
calories).
You can use boiled pulses, green salads, low- calorie fruits or
nuts as a snack
Take cup melon/cucumber and carrot salad or 20 grapes or a
fistful of peanuts/ almonds/ melon seeds.
2 rotis with cup vegetable gravy of your choice and one small
cup raitha or green salad.
If you feel that your stomach is not full, try having some clear
soup before having your lunch.
Green teaButtermilkSalted lime juiceHalf cup oats cooked in low
fat milk or water
You can add one teaspoon of honey to the above mix and have it
in the morning. This combination is believed to burn the fat inside
the body.
2 Idlis and half a cup of sambar and cup of low fat milk
1 cup brown rice (not to exceed 200 grams cooked rice) and cup
mixed vegetable gravy along with one bowl mixed vegetable salad and
1 small bowl raitha or low fat curd. Ensure that the vegetables are
cooked using low fat oil and without adding coconut.
You can change the above menu to cup rice, and one roti with
vegetable gravy, if you prefer to eat both rice and roti for
lunch.
If you prefer to eat some snacks, you can select any of the mid
morning snack or can opt for a half cup of cooked pulses or
beans.
