Early morning: 10 Spirulina or inexperienced leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fats curd / 2 blended vegetable adai uttapams + 1 bowl blended veg sambhar.

Mid-morning: 1 fruit of your preference/fistful of assorted nuts / 2 tbsp of trail mix

Pre-lunch: 1 bowl sprout salad of preference / 1 bowl mixed vegetables chunky soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chook) subji of preference + 1 bowl of thick dal / 1 bowl crimson rice + 1 bowl blended vegetable sambhar + 1 bowl subji + 1 bowl low-fats curd

Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie combined salad of desire + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

submit-dinner (in case you are up past due): 1 glass of whey protein shake