Time Food Items

2 Glasses of Milk with some solid food (oats biscuit, whole grain biscuits, dry
7 AM grapes, protein biscuits/protein powder).
If vomiting & nausea persists have solid food, say NO to milk in empty stomach.
Breakfast - Idly \ Chapatti\ Appam\ Adai\ Poha\ Pesarut\ Masal dosa\ Veg
dosa\ Whole grain bread with vegetable curry.(1or 2 vegetables must).
9 AM
(Use multi grains for making dosa or chapattis like soy,bajra,ragi,Millet,wheat,corn
)
Fruit group - 1 cup mixed color fresh fruits & tender coconut.
11 AM (Have a mixed fruit of orange, guava,
apple,pineapple,watermelon,grapes,papaya,cucumber,pomegranate,etc)
Lunch - less rice,more dhall,with any 2 fiber rich vegetables,1\2 cup fat less curd
and 1 egg.
12 PM
(thoor dhal,green gram,bengal gram,horse gram,kidney beans,rajma-protein rich
grains.add one green leaf and veg soup daily)
1 cup dried nuts, make powder of all nuts and have on each day.
3 PM (Have cashew,raisins,walnut,groundnut,seasame,almonds-due to high amount of
protein,)
1 cup milk, with any of the below Salad
(fruit salad\veg salad\aval salad\green gram salad\channa salad\multi grain bread
5 PM
toast \green peas\
(Have any one in a day with a glass of milk)
Dinner - Dinner with idly\dosa\multi grain dosa\chapattis\Bread\oats
7:30 PM (Have less oil in above category, have enough veg curry instead of coconut
chutneys)
9 PM Have a glass of milk, to control heart burn add a piece of apple & half glass milk.
Chicken, meat and fish can be consumed five days in a week (fully cooked).
Orange,Banana,Amla,Apple and one egg must be in your daily food.
Coffee and tea can be consumed in(2 small cups) less amount if you can't avoid it
completely .
Don’t repeat the consumed food in the same day instead , try varieties.
Oil up to 5 tsp per day.(more of monosaturated & polysaturated fat,no trans fat)

3 different color fruits, 3 different color vegetables(5-7 bowls)

dhals, grains, lentils, whole grains dried nuts+(protein powder 2-3 scoops)
green leafy vegetables (1 cup)
3-4 glass of milk and one egg is must!!!
2 to 2.5 liters of water a day (consume water or any liquid beverages once in 15
minutes gap)