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MEAL PLAN FOR REDUCING WEIGHT (APPROX.

1500 CAL)
TIME
6 A.M. BED TEA
8 A.M. BREAKFAST

11 A.M. MID MORNING SNACK

1-2 P.M. LUNCH

4-5 P.M. EVENING SNACK

7-8 P.M. DINNER


10 P.M. BED TIME
Avoid

Have freely

Limit or avoid

MENU
1 cup tea without sugar, 2 marie biscuits
Bread 2 slices with 1 tea spoon butter
Or
2 atta chapatti with vegetables
(1 cup milk or tea without sugar)
Guava, orange, papaya, naspati,
mausambi (100 gms.)
Or
3-4 marie biscuits
Rice 75 grmas uncooked or chapattis of
75 gms. Uncooked atta (approx. 3
chapatis)
Dal 25 grams (1katori)
Vegetables (avoid potato)100-150 gms
or
Non veg 100 gms. (avoid meat)
Curd 100 grams
*cooking oil only 2 tea spoons
1 cup tea without sugar with 2 biscuits
Or
Puffed rice, momo, corns
Same as lunch (chapattis better than
rice at night)
1 cup milk
Sugar, candy, jiggery, icecream, fried
food, junk food, pastries, sweets, soft
drink, kulfi, samosa, kachori, chaat, soft
drink, rasogolla
Bottle gourd, tomato, cucumber, parwal,
green leafy vegetable, saag, cabbage,
ladies finger, beans, carrot, radish,
onion.
Potato, sweet potato, pumpkin

Reference: Diet and Diabetes. National institute of nutrition,Hyderabad.