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Monday to Sunday

Wednesday

Start your day with black coffee or tea.
Breakfast
: Cooked oatmeal in fat free milk, half apple or banana topped with a teaspoon of honey.
Lunch: 1 cup rice, and dal, vegetable curry, any fruits like grapes, or bananas.
Dinner
: Steamed shrimp, vegetable curry, chapatis, and baked or steamed potato.
Tip: Include five small meals per day including breakfast, lunch and dinner along with two snacks in between. A meal should ideally contain 400 to 500 calories and snacks less than 200 calories.