Meal 1: Breakfast -

• Vegetable oats/upma/poha : 1 serving
• Green tea: 1 cup

Meal 2: Lunch -

• Mixed vegetable salad: 1 bowl (with Beetroot, cucumber, carrots, tomatoes)
• Moong dal (split green gram lentil) curry: 1 small bowl
• Roti (whole wheat chapati): 2 medium-sized / rice (don’t have both at once)

Meal 3: Afternoon Snack (4:00 PM)

• Sprouts chaat: 1 serving (made with sprouted moong + veggies/fruits)

Meal 4: Dinner (8:00 PM)

• Tofu or paneer (cottage cheese) stir-fry: 100g (cooked with minimal oil and spices) OR
• Quinoa pulao: 1 small bowl (made with quinoa, mixed vegetables, and spices)
• Spinach soup: 1 bowl

Additional Tips:

• Stay hydrated throughout the day by drinking plenty of water, herbal teas, or infused water with lemon and cucumber.
• Limit intake of high-calorie and processed foods, opting instead for whole, nutrient-dense foods.
• Include regular physical activity in your routine, such as walking, jogging, cycling, or bodyweight exercises, to enhance fat loss and overall fitness.