Veg oats / Veg Dalia / Veg upma / Besan chila / Suji chila / Veg Sewian / Veg poha / Stuffed Chapatti / Brown bread Sandwich / Missi roti / Chapatti with veg or dal / Milk / Tea / Curd / Lassi / Juice + Egg white


Salad / Fruit / Lassi / Lemon water / Coconut water


Missi chapatti / Plain chapatti / Boiled Rice / Vegetable + Dal + Curd + Salad


Tea / Coffee / Milk / Roasted Chana / Sprouts / 2 Digestive Biscuit / Soup (Home-made)


Missi chapatti / Plain chapatti / Boiled Rice / Vegetable + Dal / Grilled Fish or Chicken / Low fat Paneer


1 glass of milk before going to bed.



Cereal Foods:- Whole wheat, flour, oatmeal, whole bread, whole grains cereals, porridge, oats, brown rice, and digestive biscuits.

Fruits and Vegetables:- All fresh fruits and vegetable, 5 almonds and 1 walnut (soak in water overnight).

Flesh Foods:- Egg white

Dairy Foods:- Skimmed milk, soya milk, powdered skim milk, low-fat curd, low-fat yoghurt, and low fat paneer.

Pulses:- All pulses and legumes

Fats:- Small amount only, unsaturated fats – vegetable oils (500 ml cooking oil should be used by one person per month). Change Oil brand after three months.

Prepared Foods:- Jelly (low sugar), fat free homemade soups, low-fat sugar yogurt.

Drinks:- Tea, coffee, mineral water, unsweetened fruit juice, plain lemon water, coconut water, and clear soups.

  • Water intake 8-10 glass regularly.
  • Skipping meals should be avoided especially breakfast.


Cereal Foods:- White breads, white flour, white rice, plain semi sweet biscuits.

Fruits and Vegetables:- Spinach and all green leafy vegetable, packaged fruit pulp, peanuts and almost all nuts.

Flesh Foods:- Sweet breads, and grilled, baked bacon, fresh fish, boiled or grilled chicken soya protein meat substitutes.

Dairy Foods:- Semi skimmed milk, low fat cottage cheese, fried foods like samosa, puri, and paratha.

Fats:- Margarine and shortening labeled high in poly unsaturated fat.

Prepared Foods:- Pastry, puddings, cakes, biscuits, paratha, puri, samosa and all fried foods, sauces etc. peanut butter, fruit jellies, jams, marmalade, honey, and sugar free artificial sweeteners.

Drinks:- Alcohol, sweetened drinks, squashes, hot chocolate drinks made with skimmed milk, and salty lassi.


Cereal Foods:- Sweet biscuit, cream filled biscuit, cream crackers, cheese biscuits, noodles, pasta, and macaroni.

Fruits and Vegetables:- Chips and roasted potatoes, crisp, and cheese filled snacks, coconut.

Flesh Foods:- Fish fried in suitable oil, prawns, lobster, crab, lean beef, pork, lamb, ham, very lean minced meat, turkey, veal, rabbit, Egg yolk, fish roe, sausages, mutton, salami, bacon, duck, goose, meat pies, visible fat on meat, chicken skin, liver, kidney, chest.

Dairy Foods:- Whole milk and cream, malai, full fat yogurt, cheese, cream cheese, evaporated or condensed milk.

Fats:- All margarines, shortening, not labeled high in poly unsaturated butter, lard, sued and dripping.

Prepared Foods:- Pastry, puddings, cakes, biscuits, sauces etc. made with whole milk and fat as mentioned above, salad dressings made with allowed oil, packed soups, high fat dressing or mayonnaise, ice-cream, cream soups, chocolate, chocolate spreads, toffees, fudge, butter scotch, coconut bar, chutneys, pickles.

Drinks:- Whole milk drinks, cream based liqueurs, canned soup and packaged soup.

Note:- If you are overweight, foods that are high in sugar should be avoided and intake of suitable fats and oils strictly limited.

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