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7-8am Breakfast Brown bread sandwich ( Brown bread slice+raw veggies + peanut butter ) and low fat milk(without suger) / Oats / daliya
Lunch- 2-3pm Dal Sabji roti ( aviod oily food) prefer soya / Brown rice with curd
5-7 pm snacks Low fat milk with biscuits ( high fibre low sugar )
Dinner - Roti Sabji Rice ( avoid oily food ) Prefer Nutri
Note- 1)Prefer brown rice instead white
2) Add green tea in daily routine ,You can adjust it before breakfast if you can stretch breakfast timings
3) Carbs and protien ratio should 1:2 to 1:3
4) Green vegetables and juicy seasonal fruits helps to reduce fats
5) Drink 3-4 ltr of water daily
6) Take proper sleep
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