| Breakfast time |
 |
- Eat 5 almonds soaked in milk the previous night
- Make a powder of almonds & walnuts. Eat 2 teaspoonfuls on waking
- Substitute your normal milk with a glass of Soy milk
- Eat cooked (hard boiled eggs three times a week)
- Eat UPMA made of cracked wheat (Lapsi)
- Eat 1 large serving of watermelon, and papayas.
- Drink 1 glass of red cocktail (juice of 1 carrot, 1 /2 beetroot & 2 tomatoes)
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| Lunch time |
 |
- Add a salad of sprouts with grated carrots & 1 boiled potato & a dash of lime juice to your lunch 4 times a week
- Drink 1 glass of unsweetened buttermilk
- Add Soy Flour to Chapatti Atta
- Eat grilled / broiled fish 4 times a week
- Eat brown rice / whole grains two to three times a week
- Make 1 vegetable with either palak / methi or green peas four times a week
|
| Dinner time |
 |
- Eat a bowl of fresh yogurt with 2 teaspoons of ground flax seeds
- Eat a salad of chopped cucumbers and peanuts sprinkled on them
- Have fresh vegetable soup with multi grain bread twice a week
- Add Rajma / whole channa / black eyed peas to your dal once a week
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