Early Morning: 1 cup milk and 2 almonds soaked overnight and peeled.
Breakfast: 1 boiled egg with a slice of buttered toast.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup chicken kofta curry, 1 chapatti or ½ cup rice.
Evening snack: Fruit milkshake.
Dinner: ½ cup moong dal, ¼ cup seasonal vegetables like methi, carrots, cauliflower, pumpkin and 1 chapatti or ½ cup rice.
Breakfast: 1 boiled egg with a slice of buttered toast.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup chicken kofta curry, 1 chapatti or ½ cup rice.
Evening snack: Fruit milkshake.
Dinner: ½ cup moong dal, ¼ cup seasonal vegetables like methi, carrots, cauliflower, pumpkin and 1 chapatti or ½ cup rice.
Early Morning: 1 cup milk.
Breakfast: ½ cup cereal such as ragi (nachni) or dalia cooked in whole cream milk with chopped nuts such as almonds, walnuts, raisins and pistachios.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ¼ cup dal, ¼ cup palak paneer, 1 chapatti or ½ cup rice.
Evening snack: 1-2 whole grain crackers with a small cube/slice of cheese.
Dinner: 1 cup pasta in tomato sauce with vegetables such as cabbage, peas and cauliflower and ¼ cup fresh green salad with tomatoes, onions and carrots.
Breakfast: ½ cup cereal such as ragi (nachni) or dalia cooked in whole cream milk with chopped nuts such as almonds, walnuts, raisins and pistachios.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ¼ cup dal, ¼ cup palak paneer, 1 chapatti or ½ cup rice.
Evening snack: 1-2 whole grain crackers with a small cube/slice of cheese.
Dinner: 1 cup pasta in tomato sauce with vegetables such as cabbage, peas and cauliflower and ¼ cup fresh green salad with tomatoes, onions and carrots.
| Wednesday |
Early Morning: 1 cup milk and 2 almonds soaked overnight and peeled.
Breakfast: 1-2 idlis with sambhar with vegetables such as drumsticks, carrots and bottle gourd or lauki and coconut or tomato chutney.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ¼ cup egg curry (1 whole boiled egg), ½ cup rice or 1 roti.
Evening snack: 1 banana muffin with ½ cup milk
Dinner: ½ cup mutton stew with vegetables like beans and peas and 1 appam (cooked without oil).
Breakfast: 1-2 idlis with sambhar with vegetables such as drumsticks, carrots and bottle gourd or lauki and coconut or tomato chutney.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ¼ cup egg curry (1 whole boiled egg), ½ cup rice or 1 roti.
Evening snack: 1 banana muffin with ½ cup milk
Dinner: ½ cup mutton stew with vegetables like beans and peas and 1 appam (cooked without oil).
Early Morning: 1 cup milk.
Breakfast: ½ cup suji upma / rice poha with vegetables such as beans, peas, carrots and coconut.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup rajma with ½ cup rice or 1 chapatti;
Evening snack: A whole wheat bread sandwich with coriander or tomato chutney.
Dinner: ¼ cup tomato fish curry, ½ cup rice, 1-2 tablespoons of vegetables such as lauki or pumpkin or kadoo.
Breakfast: ½ cup suji upma / rice poha with vegetables such as beans, peas, carrots and coconut.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup rajma with ½ cup rice or 1 chapatti;
Evening snack: A whole wheat bread sandwich with coriander or tomato chutney.
Dinner: ¼ cup tomato fish curry, ½ cup rice, 1-2 tablespoons of vegetables such as lauki or pumpkin or kadoo.
Early Morning: 1 cup milk and 2 almonds soaked overnight and peeled.
Breakfast: 1 moong dal cheela (Moong dal dosa) / or a plain ghee dosa with coriander chutney.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup chicken biryani with raita and a few slices of cucumber, carrots as salad to accompany.
Evening snack: Corn chaat or fruit chaat.
Dinner: ½ cup baked vegetables with cheese and 1 slice whole wheat bread.
Breakfast: 1 moong dal cheela (Moong dal dosa) / or a plain ghee dosa with coriander chutney.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup chicken biryani with raita and a few slices of cucumber, carrots as salad to accompany.
Evening snack: Corn chaat or fruit chaat.
Dinner: ½ cup baked vegetables with cheese and 1 slice whole wheat bread.
Early Morning: 1 cup milk.
Breakfast: Parantha stuffed with egg bhurji or scrambled, hard boiled or poached eggs with toast.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup khichri, ½ cup curd, ½ cup seasonal vegetables like methi, palak, or lauki.
Evening snack: 1 slice fruit/walnut bread with ½ cup milk.
Dinner: ¼ cup butter chicken or chicken curry with 1 chapatti or ½ cup rice.
Breakfast: Parantha stuffed with egg bhurji or scrambled, hard boiled or poached eggs with toast.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch (Curd optional): ½ cup khichri, ½ cup curd, ½ cup seasonal vegetables like methi, palak, or lauki.
Evening snack: 1 slice fruit/walnut bread with ½ cup milk.
Dinner: ¼ cup butter chicken or chicken curry with 1 chapatti or ½ cup rice.
| Sunday |
Early Morning: 1 cup milk.
Breakfast: Grilled chicken sandwich (1-2 slices whole wheat.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch: Baby vegetable pizza with paneer, tomatoes, capsicum and cheese topping.
Evening snack: ½ cup moong sprouts salad with tomatoes, onions, coriander and lemon juice.
Dinner: 2-3 tablespoons of de-boned and mashed fish and potato curry with ½ parantha.
Breakfast: Grilled chicken sandwich (1-2 slices whole wheat.
Mid morning: 1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.
Lunch: Baby vegetable pizza with paneer, tomatoes, capsicum and cheese topping.
Evening snack: ½ cup moong sprouts salad with tomatoes, onions, coriander and lemon juice.
Dinner: 2-3 tablespoons of de-boned and mashed fish and potato curry with ½ parantha.
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