About- 6 Meals a day Diet plan (Indian Meal Plan): Rule: Drink 8 oz water

before every meal. Exercise/ Walk 5 times a week for 40min.

Morning Breakfast (7am-8:00am) :

Whole wheat Bread slice 2 toasted and tea/milk. OR Oat meal bowl cup oatmeal boil with 1cup skimmed milk. Add some cut fruits e.g. apple or banana or grapes or strawberries. OR 2-3 Idlies with sambhar and very little chutney. Its good to avoid coconut chutney. Instead try cilantro or mint or onion or tomato or cabbage chutney. OR 1 Boiled egg with Toasted Bread and tea.

Snack Time (9:30am - 10:30am):

1 Orange OR 1 Cup yogurt/dahi with little cut fruits OR Sliced carrots 1 Cup OR Cucumber slices 1 Cup OR 1 Apple OR 2 Cups Water Mellon OR Hand full Almonds (6-8 in count) OR Walnut (6-8 Half in counts). OR Combination of Almonds and Walnut

Lunch Time (12:00- 1:30pm):

2Phulka/Roti (without oil & ghee) , Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR 1 Cup Cooked Rice (without starch(Maad in Hindi) i.e drain starch from rice when it's cooked half way) with Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR Chicken (try to make curries with 2teaspoon oil) Curry in 1Cup with 2 Phulka/Roti (without oil & ghee) , 1 bowl salad.

Snack Time (3:30am - 4:30am):

1 Orange OR 1 Cup yogurt with little cut fruits OR Sliced carrots 1 Cup OR Cucumber slices 1 Cup OR 1 Apple OR 2 Cups Water Mellon OR Hand full Almonds (6-8 in count) OR Walnut(6-8 Half in counts) Combination of Almonds and Walnut

Dinner (7:00pm 8:00pm):

1 Phulka/Roti (without oil & ghee), Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR 1Cup Chicken Curry (try to make curries with 2teaspoon oil only) with 1 Phulka/Roti (without oil & ghee), 1 bowl salad, cup boiled rice(without starch).

Snack (10:30pm):
1 Glass butter milk OR lime juice with salt and warm water OR Water Mellon OR Any seasonal fruit.