Monday

Early Morning: 1 cup milk and 2 almonds soaked overnight and peeled. Breakfast: 1 gobhi or matar parantha with cup curd.

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch (Curd optional):

cup dal, 1-2 tsp of seasonal veggies, such as lauki, methi, etc. with 1 chapatti or cup rice.

Evening snack:

1 cup milkshake with a fruit of your choice (bananas, mangoes or strawberries).

Dinner:

cup vegetable khichri with vegetables such as peas, carrots, and potatoes.

Tuesday
Early Morning: 1 cup milk. Breakfast: cup cereal such as ragi (nachni) or dalia cooked in whole cream milk with chopped nuts such as almonds, walnuts, raisins or pistachios.

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch (Curd optional):

5-6 tablespoons rajma or chholey with cup rice.

Evening snack:

to 1 cup mixed fruit chaat with chopped apples, pineapples, grapes and bananas.

Dinner:

- 1 cup macaroni in cheese and tomato sauce.

Wednesday
Early Morning: 1 cup milk and 2 almonds soaked overnight and peeled.

Breakfast:

1-2 idlis with sambhar or coconut chutney.

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch:

Baby vegetable pizza with paneer, tomatoes, capsicum and cheese topping.

Evening snack:

banana muffin with cup milk.

Dinner:

cup soya granules and aloo curry with cup rice or 1 chapatti.

Thursday
Early Morning: 1 cup milk. Breakfast: Grilled sandwich (1 slice whole wheat bread with paneer, onion and tomato).

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch (Curd optional):

cup vegetable biryani and grated cucumber or carrots.

Evening snack:

Fruit smoothie made with 1 cup whole cream milk and a seasonal fruit.

Dinner:

cup matar paneer and 1 chapatti or parantha.

Friday
Early Morning: 1 cup milk and 2 almonds soaked overnight and peeled. Breakfast: 1-2 moong dal cheela or a plain dosa with coriander chutney.

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch :

cup baked vegetables such as cauliflower, beans and peas, mashed potatoes with soup.

Evening snack:

One small paneer or tofu cutlet with cup milk.

Dinner:

cup dal, a small portion of seasonal vegetables such as carrot, cauliflower, beans and ladyfinger or bhindi, chapatti or cup rice.

Saturday
Early Morning: 1 cup milk. Breakfast: cup suji upma with vegetables such as beans, peas, carrots and coconut.

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch (Curd optional):

cup kadhi or rasam in cup rice.

Evening snack:

- 1 slice fruit/walnut bread with cup milk.

Dinner:

1 slice whole wheat bread pizza topped with finely chopped vegetables such as tomatoes, onions, beans, capsicum and cottage cheese.

Sunday
Early Morning: 1 cup milk. Breakfast: 1 bajra roti with cup of cooked vegetables.

Mid morning:

1 fresh fruit cubed into small pieces or 1 cup of fruit or vegetable juice or 1 cup of tomato or vegetable soup.

Lunch (Curd optional):

cup moong dal khichri with a couple of teaspoons of seasonal vegetables such as aloo methi or gajar aloo and matar.

Evening snack:

1 whole wheat bread roll.

Dinner:

cup paneer kofta curry with -1 small parantha.