date:Dec 07, 2012
1.00-1.30 p.m.: Rice (100g) + 2 rotis + sabzi (100g) + 1 cup salad + dhal or greens (100g) + curd (75 ml) + 1 serving of low fat paneer/egg/grilled chicken/fish.
4.00 p.m.: 1 cup tea/coffee + 2 biscuits or wheat crackers.
6.00 p. m.: Whole fruit (guava/apple) or 150 g sprouts or bhel puri (home made) or 1 sandwich (multigrain bread + green chutney + cucumber) or 200 ml Buttermilk/mixed vegetable soup.
8.00-8.30 p.m.: 2 dry rotis + green gram/brown channa/mixed vegetable curry/palak dal/mushro