Breakfast options (450 – 500 cal)
Your recommeded breakfast calories include Tea and Coffee
1 cup tea: 55 cal or 1 cup coffee: 110 calories with one of the following options
| Sr. No | Food Items | Serving | Calories |
| 1 | Parathas (Wheat flour with any vegetables like Carrot, Beet, Methi, Bottlegourd, Cauliflower, Radish, Potato) | 2 parathas + 1/4 cup Curd | 445 |
| 2 | Bread and eggs | 1 egg omlette + 3 bread toasts + 1/2 cup milk | 410 |
| 3 | Bread and Cereals (corn, wheat, rice, oats, daliya) | Cereals (30g) + 1 slice bread + 1 cup milk | 420 |
| 4 | Idli, vada | 2 medium idlis + 1 medu vada + 1 cup sambhar + 1tbsp cocunut chutney | 460 |
| 5 | Dosa | 2 dosas + 1 cup sambhar + 1tbsp coconut chutney | 420 |
| 6 | Salted Daliya / Masala Oats | 2 cups | 440 |
| 7 | Vegetable Upma | 1.5 cups | 455 |
| 8 | Poha | 1.5 cups | 405 |
Mid morning snack (150 – 200 cal)
Fruit + Nuts
| Food Items | Serving | Calories |
| Fruit (any one of the fruits like apple, banana, papaya, chickoo, guava, grapes, orange, custard apple) | 1 medium sized (100 g) | 80 |
| Nuts (almonds, walnuts, peanuts, raisins) | A handful (20g) | 120 |
Lunch (600 – 650 cal)
Any of the following meal options
| Chappati Meals | Food Item | Serving | Calories |
| 1 | Chappatis | 3 Nos | 610 |
| Vegetable ( green leafy ) | 1 Cup | ||
| Dal | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 3 Nos | 600 |
| Matar Paneer | 1 ½ Cups | ||
| Curds | ½ Cup | ||
| Rice meals | Food Item | Serving | Calories |
| 1 | Steamed rice | 2 Cups | 645 |
| Sambhar | 1 Cup | ||
| Mixed vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Jeera Rice | 2 cups | 630 |
| Dal Palak | 1 ½ Cups | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice chappati meal | Food Item | Serving | Calories |
| 1 | Chappatis | 1½ Nos | 620 |
| Steamed Rice | 1 Cup | ||
| Dal | 1 Cup | ||
| Dry Vegetable | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice dal meal | Food Item | Serving | Calories |
| 1 | Bisebelle Bhaat | 2½ Cups | 625 |
| Vegetable Salad | 1/2 Cup | ||
| Curds | ½ Cup | ||
| 2 | Khichadi | 11/2 Cups | 615 |
| Mixed vegetable gravy | 1 Cup | ||
| Curds | ½ Cup | ||
| Other meals | Food Item | Serving | Calories |
| 1 | Pav Bhaji | 1½ cups of vegetable | 605 |
| 3 pieces of Pav | |||
| Chickpea salad | 1 Cup | ||
| Curd | ½ Cup | ||
| 2 | Soup | 1 Cup | 620 |
| Pullav / Biryani | 2 Cup | ||
| Chickpea salad | 1 Cup | ||
| 3 | Vegetable Wraps | 2 Nos | 620 |
| Chickpea Salad | 1 Cup | ||
| Curds | ½ Cup | ||
| Non Vegetarian meals | Food Item | Serving | Calories |
| 1 | Steamed Rice | 2 Cups | 665 |
| Fish | 1 Cup | ||
| Vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 2 | 600 |
| Chicken Tikka masala / Butter chicken | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Chinese meals | Food Item | Serving | Calories |
| 1 | Egg fried rice | 2 Cups | 660 |
| Vegetable stir fry with Tofu | 1 Cup | ||
| 2 | Egg fried rice | 1 Cup | 615 |
| Rice noodles with Mushrooms | 1 Cup | ||
| Vegetable stir fry | 1 Cup | ||
Evening snack (100 – 150 cal)
1 Cup Tea: 55 calories, 1 cup coffee: 110 calories
Your recommeded evening snack calories includes Coffee/ Tea calories
| Sl No | Food item | Servings | Calories |
| 1 | Marie Biscuits | 4 | 100 |
| 2 | Rusk | 3 | 130 |
| 3 | Roasted nuts ( chana, peanuts) | 1 handful (20g) | 100 |
| 4 | Bhel (puffed rice, vegetables, coriander chutney, sweet chutney) | 1.5 cups | 100 |
| 5 | Chana or peanut chaat | 1 cup | 130 |
| 6 | Millet uttapam, Millet Dhrebra, pancakes, Chillas, Rava dosa | 1 | 100 |
| 7 | Khakhara | 1 ½ | 120 |
Dinner (500 – 600 cal)
Dinner can be the same as Lunch options, reduce the chapati quantity by 1 and rice by 1/2 Cup. You can eat the same portions of Dal, Vegetable, Curds
Breakfast options (550 – 600 cal)
Your recommeded breakfast calories include Tea and Coffee
1 cup tea: 55 cal or 1 cup coffee: 110 calories with one of the following options
| Sr. No | Food Items | Quantity / Portion Size | Calories |
| 1 | Parathas (Wheat flour with any vegetables like Carrot, Beet, Methi, Bottlegourd, Cauliflower, Radish, Potato) | 2 .5parathas + 1/2 cup Curd (100ml Milk) | 580 |
| 2 | Bread and Eggs | 2 eggs omlette + 4 slices bread toast + 1/2 cup milk | 560 |
| 3 | Bread and Cereals ( Corn, wheat, rice, oats, diliya) | Cereals (30g) + 3 slices bread + 1 cup milk | 540 |
| 4 | Idli , Vada | 3 medium idlis + 1 meduvada + 1 cup sambhar + 1tbsp coconut chutney | 535 |
| 5 | Dosa | 3 dosas + 1 cup sambhar + 1tbsp Coconut Chutney | 545 |
| 6 | Salted Daliya / Masala Oats | 2.5 cups | 550 |
| 7 | Vegetable Upma | 2 cups | 600 |
| 8 | Poha | 2 cup | 540 |
Point to remember: Use millets like Finger millets (Ragi / nachani), Pearl millets ( Bajra) and Sorghum (Jowar) in place of Rice, wheat and Suji in foods like parathas, upma, idli and dosa and make your breakfast more nutritious
Mid morning snack (150 – 200 cal)
Fruit + Nuts
| Food Items | Serving | Calories |
| Fruit (any one of the fruits like apple, banana, papaya, chickoo, guava, grapes, orange, custard apple) | 1 medium sized (100 g) | 80 |
| Nuts (almonds, walnuts, peanuts, raisins) | A handful (20g) | 120 |
Lunch (700 – 750 cal)
Any of the following meal options
| Chappati Meals | Food Item | Serving | Calories |
| 1 | Chappatis | 4 Nos | 740 |
| Vegetable ( green leafy ) | 1 Cup | ||
| Dal | 1 ½ Cups | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 4 Nos | 720 |
| Matar Paneer | 1 ½ Cups | ||
| Curds | ½ Cup | ||
| Rice meals | Food Item | Serving | Calories |
| 1 | Steamed rice | 2 ½ Cups | 775 |
| Sambhar | 1 ½ Cups | ||
| Mixed vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Jeera Rice | 2 ½ cups | 725 |
| Dal Palak | 2 Cups | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice chappati meal | Food Item | Serving | Calories |
| 1 | Chappatis | 2 ½ Nos | 750 |
| Steamed Rice | 1 Cup | ||
| Dal | 1 ½ Cup | ||
| Dry Vegetable | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice dal meal | Food Item | Serving | Calories |
| 1 | Bisebelle Bhaat | 3 Cups | 730 |
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| 2 | Khichadi | 2 Cups | 740 |
| Mixed vegetable gravy | 1 Cup | ||
| Curds | ½ Cup | ||
| Other meals | Food Item | Serving | Calories |
| 1 | Pav Bhaji | 1 ½ cups of vegetable | 715 |
| 4 pieces of Pav | |||
| Chickpea Salad | 1 ½ Cup | ||
| Curd | ½ Cup | ||
| 2 | Soup | 1 Cup | 760 |
| Pullav / Biryani | 2 ½ Cup | ||
| Chickpea Salad | 1 Cup | ||
| 3 | Vegetable Wraps | 2 ½ Nos | 745 |
| Chickpea Salad | 1 ½ Cup | ||
| Curds | 1/4 Cup | ||
| Non Vegetarian meals | Food Item | Serving | Calories |
| 1 | Steamed Rice | 2 ½ Cups | 740 |
| Fish | 1 Cup | ||
| Vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 3 | 730 |
| Chicken Tikka masala / Butter chicken | 1 Cup | ||
| Chickpea Salad with vegetables | 1 Cup | ||
| Curds | ½ Cup | ||
| Chinese meals | Food Item | Serving | Calories |
| 1 | Egg fried rice | 2 ½ Cups | 770 |
| Vegetable stir fry with Tofu | 1 Cup | ||
| 2 | Egg fried rice | 1 ½ Cup2 | 750 |
| Rice noodles with Mushrooms | 1 Cup | ||
| Vegetable stir fry | 1 Cup | ||
Evening snack (200 – 250 cal)
Your recommended evening snack calories includes Coffee/ Tea calories
1 Cup Tea: 55 calories or 1 cup coffee: 110 calories with one of the following options
| Sl No | Food item | Servings | Calories |
| 1 | Marie Biscuits | 8 | 200 |
| 2 | Rusk | 5 | 210 |
| 3 | Roasted nuts ( chana, peanuts) | 2 handful (40g) | 200 |
| 4 | Bhel (puffed rice, vegetables, coriander chutney, sweet chutney) | 3 cups | 200 |
| 5 | Chana or peanut chaat | 1.5 cups | 200 |
| 6 | Millet uttapam, Millet Dhrebra, pancakes, Chillas, Rava dosa | 2 | 200 |
| 7 | Khakhara | 3 | 240 |
Dinner (600 – 700 cal)
Dinner can be the same as Lunch options, reduce the chapati quantity by 1 and rice by 1/2 Cup. You can eat the same portions of Dal, Vegetable, Curds
Breakfast options (500 – 550 cal)
Your recommeded breakfast calories include Tea and Coffee
1 cup tea: 55 cal or 1 cup coffee: 110 calories with one of the following options
| Sr. No | Food Items | Serving | Calories |
| 1 | Veg Parathas (Wheat flour with any vegetables like Carrot, Beet, Methi, Bottlegourd, Cauliflower, Radish, Potato) | 2 parathas + 1/2 cup Curd | 480 |
| 2 | Bread and eggs | 1 omlette (2 eggs) + 3 slices whole wheat bread + 1/2 cup milk | 500 |
| 3 | Bread and Cereals (corn, wheat, rice, oats, daliya) | Cereals (60g) + 2 slices whole wheat bread + 1 cup milk | 480 |
| 4 | Idli-Vada | 2.5 medium idlis + 1 medu vada + 1 cup sambhar + 1tbsp cocunut chutney | 500 |
| 5 | Dosa | 2.5 dosas + 1 cup sambhar + 1tbsp coconut chutney | 485 |
| 6 | Salted Daliya / Masala Oats | 2 cups + 1/2 cup boiled chickpeas | 490 |
| 7 | Vegetable Upma | 1.5 cups + 1tbsp coconut/coriander chutney | 505 |
| 8 | Poha | 1 3/4 cups | 475 |
Mid morning snack (200 – 250 cal)
Fruit + Nuts
| Food Items | Serving | Calories | Total Calories |
| Fruit (any one of the fruits like apple, banana, papaya, chickoo, guava, grapes, orange, custard apple) | 1 medium sized (100 g) | 80 | 230 |
| Nuts (almonds, walnuts, peanuts, raisins) | A handful (25g) | 150 |
Lunch (650 – 700 cal)
Any of the following meal options
| Chappati Meals | Food Item | Serving | Calories |
| 1 | Chappatis | 4 Nos | 690 |
| Vegetable ( green leafy ) | 1 Cup | ||
| Dal | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 4 Nos | 710 |
| Veg Kofta Curry | 1 Cup | ||
| Curds | ½ Cup | ||
| Vegetable Salad | ½ Cup | ||
| 3 | Chappatis | 4 Nos | 680 |
| Matar Paneer | 1 ½ Cup2 | ||
| Curds | ½ Cup | ||
| Rice meals | Food Item | Serving | Calories |
| 1 | Steamed rice | 2 Cups | 700 |
| Sambhar | 1 ½ Cups | ||
| Mixed vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Jeera Rice | 2 cups | 650 |
| Dal Palak | 2 Cups | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice chappati meal | Food Item | Serving | Calories |
| 1 | Chappatis | 2 Nos | 660 |
| Steamed Rice | 1 Cup | ||
| Plain Dal | 1 Cup | ||
| Dry Vegetable | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice dal meal | Food Item | Serving | Calories |
| 1 | Bisebelle Bhaat | 3 Cups | 700 |
| Curds | ½ Cup | ||
| 2 | Khichadi | 2 Cups | 700 |
| Mixed vegetable | 3/4 Cup | ||
| Curds | ½ Cup | ||
| Other meals | Food Item | Serving | Calories |
| 1 | Pav Bhaji | 1½ cups of vegetable | 665 |
| 4 slices whole wheat bread/Pav | |||
| Chickpea salad | 1 Cup | ||
| Curd | ½ Cup | ||
| 2 | Soup | 1 Cup | 710 |
| Pullav / Biryani | 2 ½ Cup | ||
| Chickpea salad | 1 Cup | ||
| 3 | Vegetable Wraps | 2 ½ Nos | 695 |
| Chickpea Salad | 1 Cup | ||
| Curds | 1/4 Cup | ||
| Non Vegetarian meals | Food Item | Serving | Calories |
| 1 | Steamed Rice | 2 1/4 Cups | 705 |
| Fish | 1 Cup | ||
| Vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 3 | 680 |
| Chicken Tikka masala / Butter chicken | 1 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Chinese meals | Food Item | Serving | Calories |
| 1 | Egg fried rice | 2 1/4 Cups | 715 |
| Tofu-broccoli stir fry veg | 1 Cup | ||
| 2 | Egg fried rice | 1 Cup | 715 |
| Rice noodles with Mushrooms | 1 ½ Cup | ||
| Vegetable stir fry | 1 Cup | ||
Evening snack (150 – 200 cal)
1 Cup Tea: 55 calories, 1 cup coffee: 110 calories
Your recommeded evening snack calories includes Coffee/ Tea calories
| Sl No | Food item | Servings | Calories |
| 1 | Marie Biscuits | 6 | 150 |
| 2 | Rusk | 4 | 170 |
| 3 | Roasted nuts ( chana, peanuts) | 1.5 handful (30g) | 150 |
| 4 | Bhel (puffed rice, vegetables, coriander chutney, sweet chutney) | 2.5 cups | 165 |
| 5 | Chana or peanut chaat | 1 1/4 cup | 160 |
| 6 | Millet uttapam, Millet Dhrebra, pancakes, Chillas, Rava dosa | 1.5 | 150 |
| 7 | Khakhara | 2 | 160 |
Dinner (500 – 600 cal)
Dinner can be the same as Lunch options, reduce the chapati quantity by 1 and rice by 1/2 Cup. You can eat the same portions of Dal, Vegetable, Salads and Curds
Breakfast options (650 – 700 cal)
Your recommeded breakfast calories include Tea and Coffee
1 cup tea: 55 cal or 1 cup coffee: 110 calories with one of the following options
| Sr. No | Food Items | Serving | Calories |
| 1 | Veg Parathas (Wheat flour with any vegetables like Carrot, Beet, Methi, Bottlegourd, Cauliflower, Radish, Potato) | 2.5 parathas + 1 cup Curd | 650 |
| 2 | Bread and eggs | 1 omlette (3 eggs) + 4 slices whole wheat bread + 1/2 cup milk | 650 |
| 3 | Bread and Cereals (corn, wheat, rice, oats, daliya) | Cereals (60g) + 4 slices whole wheat bread + 1 cup milk + 1 tsp sugar | 620 |
| 4 | Idli-Vada | 2.5 medium idlis + 2 medu vadas + 1 cup sambhar + 1tbsp cocunut chutney | 640 |
| 5 | Dosa | 3.5 dosas + 1 cup sambhar + 1tbsp coconut chutney | 610 |
| 6 | Salted Daliya / Masala Oats | 3 cups | 660 |
| 7 | Vegetable Upma | 2 cups + 1tbsp coconut/coriander chutney | 655 |
| 8 | Poha | 2.5 cups | 675 |
Mid morning snack (200 – 250 cal)
Fruit + Nuts
| Food Items | Serving | Calories | Total Calories |
| Fruit (any one of the fruits like apple, banana, papaya, chickoo, guava, grapes, orange, custard apple) | 1 medium sized (100 g) | 80 | 230 |
| Nuts (almonds, walnuts, peanuts, raisins) | A handful (25g) | 150 |
Lunch (800 – 850 cal)
Any of the following meal options
| Chappati Meals | Food Item | Serving | Calories |
| 1 | Chappatis | 5 Nos | 820 |
| Vegetable ( green leafy ) | 1 Cup | ||
| Dal | 1 ½ Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 5 Nos | 825 |
| Veg Kofta Curry | 1 Cup | ||
| Curds | 3/4 Cup | ||
| Vegetable Salad | ½ Cup | ||
| 3 | Chappatis | 5 Nos | 835 |
| Matar Paneer | 1 ½ Cup2 | ||
| Curds | 3/4 Cup | ||
| Rice meals | Food Item | Serving | Calories |
| 1 | Steamed rice | 3 Cups | 850 |
| Sambhar | 1 ½ Cups | ||
| Mixed vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Jeera Rice | 2 cups | 835 |
| Dal Palak | 3 Cups | ||
| Vegetable Salad | 3/4 Cup | ||
| Curds | ½ Cup | ||
| Mixed rice chappati meal | Food Item | Serving | Calories |
| 1 | Chappatis | 3 Nos | 840 |
| Steamed Rice | 1 Cup | ||
| Plain Dal | 1 Cup | ||
| Dry Vegetable | 2 Cup | ||
| Vegetable Salad | ½ Cup | ||
| Curds | ½ Cup | ||
| Mixed rice dal meal | Food Item | Serving | Calories |
| 1 | Bisebelle Bhaat | 3.5 Cups | 805 |
| Curds | ½ Cup | ||
| 2 | Khichadi | 2.5 Cups | 865 |
| Mixed vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| Other meals | Food Item | Serving | Calories |
| 1 | Pav Bhaji | 1½ cups of vegetable | 825 |
| 5 slices whole wheat bread/Pav | |||
| Chickpea salad | 2 Cups | ||
| Curds | ½ Cup | ||
| 2 | Soup | 1 Cup | 850 |
| Pullav / Biryani | 3 Cups | ||
| Chickpea salad | 1 ½ Cups | ||
| 3 | Vegetable Wraps | 3 Nos | 860 |
| Chickpea Salad | 1.5 Cups | ||
| Curds | 1/4 Cup | ||
| Non Vegetarian meals | Food Item | Serving | Calories |
| 1 | Steamed Rice | 3 Cups | 815 |
| Fish | 1 Cup | ||
| Vegetable | 1 Cup | ||
| Curds | ½ Cup | ||
| 2 | Chappatis | 4 | 830 |
| Chicken Tikka masala / Butter chicken | 1.5 Cup | ||
| Chinese meals | Food Item | Serving | Calories |
| 1 | Egg fried rice | 2 3/4 Cups | 825 |
| Tofu-broccoli stir fry veg | 1 Cup | ||
| 2 | Egg fried rice | 1 ½ Cup | 845 |
| Rice noodles with Mushrooms | 1 ½ Cup | ||
| Vegetable stir fry | 1 Cup | ||
Evening snack (300 – 350 cal)
1 Cup Tea: 55 calories, 1 cup coffee: 110 calories
Your recommeded evening snack calories includes Coffee/ Tea calories
| Sl No | Food item | Servings | Calories |
| 1 | Marie Biscuits | 10 | 250 |
| 2 | Rusk | 7 | 295 |
| 3 | Roasted nuts ( chana, peanuts) | 3 handful (60g) | 300 |
| 4 | Bhel (puffed rice, vegetables, coriander chutney, sweet chutney) | 4.5 cups | 300 |
| 5 | Chana or peanut chaat | 2 1/4 cups | 290 |
| 6 | Millet uttapam, Millet Dhrebra, pancakes, Chillas, Rava dosa | 3 | 300 |
| 7 | Khakhara | 4 | 320 |
Dinner (600 – 700 cal)
Dinner can be the same as Lunch options, reduce the chapati quantity by 1 and rice by 1/2 Cup. You can eat the same portions of Dal, Vegetable, Salads and Curds
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