1. Eat within 10 mins to half an hour after you wake up.
7:30 - Fruit - Banana/bowl of grapes/ bowl of papaya/ bowl of
strawberries/ 2 coconut with flesh - average 100kcal
work out after first meal or
8:30 / 9 - Breakfast - 2 Paratha with yogurt/ Poha/ Upma/ 2 idli with
coconut chutney/ 2-3 khakhra + Milk/Juice + almonds and figs
Oats cooked in water(1 glass water + 50 grams oats+ 1
teaspoon honey + pinch of cinnamon/cardamom powder) + glass of
milk/fresh Juice + 10 almonds and 3 figs soaked overnight. You can add
almonds and figs/dates in Oats - 400 kcal
10:30 - Mid morning snack - brown bread cheese sandwich/ 75gr Paneer/
2 slice cheese - 200 kcal
1:00 - Lunch - 3 roti/brown rice + 1 bowl daal/kadhi + 1 bowl
Vegetable curry + 1 bowl yogurt (Mishti Dahi if you dont like normal
yogurt) - max 350 to 400 Kcal
3:30 - Handful of nuts(30 to 40g) Roasted peanuts/ Walnuts/ Brazil
nuts - 250 Kcal
5:30 - Sandwich /6-7 pieces Dhokla/2 Khakhra - any snack available
nearby, avoid fried snack - 200 Kcal
7:30 - Glass of Milk/ Fruit/ Fruit Yogurt - 120 Kcal
workout at this time or after first meal.
9 - 9:30 - Dinner - 2-3 rotis(home made without ghee) + 1 bowl Curry/
Chicken( with brown rice or 1 and half restaurant style roti) + Salad
- 300 - 350 Kcal
Try having early dinner. at least 2 hours before you go to sleep.
11 - 11:30 - Luke warm milk - 120 Kcal
Sleep by 11:30 or 12.
Sleep at least 7-8 hours. No caffine after 4pm. Coffee after first meal.
drink 3-4 litres of water.
Dont watch TV/ Listen to Music/ chat on phone/ Talk on phone while eating.
Avoid eating out or minimize to twice a week.

2. Aim to have 2000 - 2200 kcal to maintain your weight.