Before breakfast

Have 2 or more of large glasses of water

Fresh juice of one lemon/lime in a glass of lukewarm water
Fresh fruit - maximum 300 gm (NO apricot, mango, chickoo, banana, custard apple and grapes). Eat it
minimum 40 minutes before breakfast and keep minimum 20 minutes gap between consuming the above three
Suggestions: pineapple, any citric fruit (grapefruit, orange), papaya, berries (guava and kiwi is ok but not daily).
Eat it minimum 40 minutes before breakfast

Breakfast
- 3 table spoons of oats and 1 tbspn of oat bran with water. Can be taken savory or sweet. If savory add
masala of your choice. If sweet add 10 raisins and/or cocoa, cardamom, nutmeg, cinnamon powder (all spices
are optional). 
Have this option minimum 4 times a week !!
OR
One avocado (mashed or chopped and seasoned with lemon) +1 slice of diabetic bread / Protein bread / rye
bread. No other type of bread recommended (have this option maximum 2 times/ week)
 
Snack 1 (Optional)
1 large glass of fresh lauki/ tomato juice + 1 carrot. Use no salt! Also, bear in mind that juices have detoxifying
effect, which is not there to the same extent as when you have same vegetables in whole form.
 
Lunch
½ a small bowl of any vegetable (see suggestions in Notes) - grilled or sautéed with any masala
100 gm of chicken liver/ 150 gm of fish to be grilled, baked or sautéed with no oil on a non-stick pan / 1 small
bowl of any pulses
Up to 5 tbspn of brown or parboiled rice / quinoa

Snack 2 (Optional)
2 slices of fresh pineapple (don’t have it in the morning if you are planning to have it here)
OR
250 ml of plain lasi or butter milk
 
Dinner
Up to 1 small bowl of warm thick home-made vegetable soup / 1 small bowl of moong dal
Up to 1 small bowl of steamed vegetables lightly seasoned with lemon juice, salt pepper/ ½ small bowl of any
vegetable preparation / Two vegetable cutlets (without egg) prepared without or with minimal oil (use non-stick
pan)
OR 
250 ml (one cup) of warm milk with cacao powder (optional), but no sugar/sweetener

Note:
Apples should be avoided by those who are prone/suffer from acidity or ulcer.
Use only mustard or olive oil. Total allowed quantity is 2 teaspoons daily
If craving coffee /black tea have instead up to 3 cups of fresh ginger-lemon tea (1/2-1 inch grated ginger + ½
lemon-lime juice) or fresh lemongrass - ginger tea
Drink at least 2 liters of lukewarm or warm water daily. Avoid drinking with meals or right after meals. Wait for
40 minutes to have water after you have had your meal.
Feel free to use any vegetable except potato and arvi (taro root). Suggested vegetables : asparagus, broccoli,
cauliflower, cucumber, spinach, mushroom, onion, pepper, tomato, baby corn, bamboo shoots, bean sprouts,
Brussels sprouts and all sorts of sprouts, cabbage, carrot, celery, eggplant, greens (collard, kale, mustard,
turnip), leek, okra, pea pods, radish, squash, loki, zucchini, sugar snap peas, turnip, water chestnut, long beans
Avoid beef and pork. Non-veg. should be had once in 2 days or less often, preferably for lunch
Space your meals so there is at least 2 hours interval between them
Eat dinner 1 hour after workout and ideally 2 hours before sleep
Consume only iodized salt during the course of this Yoga Program
If required feel free to skip any Snack if not hungry or swap between the two Snacks. 
DO NOT skip and do not swap the meals!