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First Meal : Breakfast
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Remember the saying.. Eat breakfast like a king, lunch like a prince and dinner l
ike a pauper!
The very first meal of the day, Breakfast ..should be full of nutrients and proteins
. It s a myth that skipping your breakfast will help you to loose weight but skipp
ing the breakfast will make you overweight.A heavy protein-rich breakfast like e
ggs,sprouts,cheese etc should be taken as it makes you energetic and prevent to
eat extra carbs.
1: Boiled Eggs white:
Eggs are all-natural and provide one of the highest quality proteins of any food
available. One egg provides more than six grams of protein, or 13 percent of the
recommended Daily Value (DV),
Egg whites contain more than half (four of the six grams) of an egg s protein
2 Sprouts:
Sprouts are germinated seeds of moong bean, grams and many more.
They are essential sources of vitamin K, C, fibre and other minerals. Sprouts pu
rifies blood and helps to boost the immune system.
3. Fruits and juices
Fruits contains high amount of soluble dietary fibre which eliminates
terol and fat from the body, prevents wrinkling of skin, hair fall &
According to Research, One should eat at least 2-3 servings of fresh
day.
Although, raw fruits are much healthier than juices, but it helps our
move toxins, weight loss and better immune system.

the choles
many more.
fruits every
body to re

4. Others
There are still many breakfast that are low in calories & delicious too.Some of
them are poha, upma, rawa idli, rawa dosa, sabhudana khichdi, moong daal chila
etc.
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Second Meal: Lunch
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Moving to the next part of the diet Lunch, should be light in comparison to brea
kfast and good source of proteins & vitamins. To stay healthy and fit , a person
should eat:2 Chappatis / 1 cup brown rice / 1 cup boiled rice
1 bowl Dal
1 cup Raita
1 cup Green vegetables
For most of the vegetarians, Dal is the main source of proteins and green leafy
vegetables lowers the cholesterol, improves the vision & also consist of vitami
n B which energize your body.
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Third Meal : Dinner
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The last meal Dinner, is lightest of all diet and should be taken as early as po
ssible.The low calorie dinner comprises of

2 Wheat flour rotis

1 cup Green leafy vegetable/1 bowl Dal
1 cup Raita/1 cup Salad
Roti made with whole grains filled with soluble fibre, proteins and vitamin E.
The benefits of roti are:
-Increases blood circulation
-Easy to digest
-Prevents constipation
Whereas curd improves digestive system, minimizes the risk of high blood pressur
e and helps to reduce cholesterol level and boost immune system.
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To stay healthy and fit , you should follow above diet and most importantly it s
hould be taken on time that is Morning breakfast (7-9 a.m), Lunch (12-2 p.m) and
Dinner (7-8 p.m).
In between lunch and dinner you can have green tea/lemon tea with some light sna
cks like bhuna chana, upma etc.