Day1

Early Morning
2 Glass of Cold water
(After 45mins)
2 Rotis (or Brown Bread) + cup of Curry
Mid-Morning (10am)
1 Banana And Grapes
Tea wihout sugar + 2 biscuits
Lunch
1 cup of Brown Basmati rice + 1 cup of steamed vegetables + 1 steamed chicked
breast (season with little olive oil, salt and pepper) + Raita
Mid-Afternoon(4pm)
Green Tea + Apple + 1 Biscuits
Dinner
2 Rotis + vegetable Soup + 1 can of tuna + 1 glass of milk
Day 2
Early Morning
2 Glass of Cold water
(After 45mins)
3 brown bread + 1 cup of milk + 3pcs hard boiled egg
(you can only eat 1 egg yolk) + cup of ground beef
Mid-Morning(10am)
1 Banana
Tea wihout sugar + 2 biscuits
Lunch
1 cup of Brown Basmati rice + 1 cup of steamed vegetables + 1 steamed fish
(season with little olive oil, salt and pepper) + Raita
Mid-afternoon(4pm)
Green Tea + Apple + Grapes
Dinner
1 roti + steamed fish + 1 cup of Dal + Raita Small bowl + glass of milk before
sleep
Note:
Non-fat Milk and Non fat yougart
Use 1 pinch of salt
Use Brown Bread or Multi-grain brown bread and Brown Basmati rice
Drink 8-12 glasses everyday

Day 3
Early Morning
2 Glass of Cold water
(After 45mins)
1 cup of non fat milk + Banana + Egg Sandwich
(Egg sandwich)
2pcs of bread + one egg scrambled + tomatoes + cucumber + low fat
cheese + low fat mayonnaise + little ketchup
Mid Morning (10am)
Tea without sugar + 1 apple
Lunch
1 cup of Brown Basmati rice + cup mung dahl + 1 cup of steamed broccoli
and cauliflower + Tandori chicken breast
Mid-afternoon(4pm)
Green Tea + grapes
Dinner
1 cup of mashed potato + cup of chickpea curry + 1 cup of steamed carrots +
green peas + glass of milk before sleep
Day 4
Early Morning
2 Glass of Cold water
(After 45mins)
1 cup of non fat milk + banana + orange + cup of chickpea curry + 2 pcs of
bread
Mid Morning (10am)
Tea without sugar + 1 apple
Lunch
1 cup of Brown Basmati rice + 1 baked chicken + 1 cup steamed broccoli and 1
cup of carrots steamed
Mid-afternoon
Green Tea + orange
Dinner
Bowl of soup Palak + Bowl of sprout salad
1 cup of cooked sprouts Chana
1cup all raw vegetables cucumber, tomato, onion, carrot
Dressing of lemon, salt and pepper

Day 5
Early Morning
2 Glass of Cold water
(After 45mins)
1 cup of green moong dhal + 2 rotis or brown bread + 1 cup of non fat milk
Mid-Morning (10am)
1 cup mixed fruit (apple + pear + banana)
Tea wihout sugar + 1 biscuits
Lunch
1cup of brown rice + 1 steamed fish + 1 cup steamed vegetables (carrots +
string beans) + Raita
Mid-Afternoon(4pm)
Green Tea + Apple
Dinner
1 canned tuna with green peas + mashed potato + 2pcs of brown bread
1 glass of milk before sleep
Day 6
Early Morning
2 Glass of Cold water
(After 45mins)
Mango Milkshake (1/2 mango + cup of non fat milk (no sugar))
Chicken sandwich (1chicken breast baked in over seasond with salt and pepper
and olive oil) add cucumber and tomatoes and light mayonnaise and ketchup
Mid-Morning(10am)
1 Banana
Tea wihout sugar
Lunch
1 cup of Brown Basmati rice + 1 cup of steamed vegetables + 1 steamed fish
(season with little olive oil, salt and pepper) + Raita
Mid-Afternoon(4pm)
Green Tea + Apple
Dinner
1 roti + 1 cup of potato curry + cup of tuna + 1 glass of milk

Day 7
Early Morning
2 Glass of Cold water
(After 45mins)
Banana mango shake mango + 1 banana + cup of non fat milk
2 cups of oatmeal + 3pcs of egg (1 yolk)
Mid-morning(10am)
Tea wihout sugar + 1 biscuits
Lunch
1cup of brown rice + 1 cup of chicken curry + 1 cup steamed vegetables
(carrots + string beans) + Raita
Mid-afternoon (4pm)
Green Tea + Apple
Dinner
1 roti + cup of canned tuna + 1 cup of Dal + Raita Small bowl + glass of milk
before sleep