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SAMPLE DIET CHART FOR WEIGHT LOSS
| Breakfast | · Omelette of 2 eggs, multigrain toast with low fat cheese and black coffee.· 2-3 idlis with sambhar. |
| Morning Snack | 1 cup fresh yoghurt (dahi), ½ an apple, a handful of almonds or walnuts. |
| Lunch | · 2 rotis (without oil or ghee), 1 plate rice, 1 cup dal, ½ cup vegetable or chicken curry and 1 bowl salad.· 1 cup cooked rice (without starch) with ½ cup vegetable curry. |
| Afternoon Snack | · 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste.· 1 cup yoghurt with cut fruits.· 1 apple.· Cucumber or carrot slices. |
| Dinner | · 1 roti ( without oil or ghee), ½ cup vegetable curry, 1 cup dal and 1 bowl of salad.· 1 cup rice (without starch),1 cup of dal and 1 bowl of salad· 1 cup of chicken curry, ½ cup of boiled rice ( without starch), 2 rotis (without oil or ghee) and 1 bowl of salad. |
| Evening Snack | · 1 glass milk.· Lime juice· Watermelon or any other fruit. |
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