8.15am Vegetable sandwich –1 (green chutney) + fruit –1 Or
Plain cornflakes –3/4 cup + 150 ml milk + fruit –1
Or
Whole wheat toast –2 slices + egg white omelette (3 nos)
Or
Poha- 1 cup + fruit 1-2
11.00am Buttermilk / Fresh lime juice /Fruit-1/Tendercocnut water
1.00pm Roti -2 +
Dal / mixed vegetable curry / greens
Fruit or vegetable salad –1cup
Buttermilk
Or
Whole wheat bread sandwich -1
Filling: Paneer scramble / mixed vegetables
Buttermilk
3.30pm Tea- 1 cup
5.00pm Fresh fruit –1 or
Sandwich –1 or
Boiled corn –1 (corn on the cob)
7.30pm Get Trim- 1 sachet
1cup = 200gm 1 glass – 150ml
can anyone one post a similar good diet my body mass index is : 18.5

