Meal Suggestions (Detailed & Clean)
Weight Loss – Meal Suggestions
Breakfast Options
Oats with milk/water + 1 fruit
Poha with veggies
Upma + lemon
2 boiled eggs + green tea
Multigrain roti + curd
Mid-Morning Snack
Coconut water
Apple or papaya
Green tea
5–6 almonds + 2 walnuts
Lunch Options
2 multigrain chapati + dal + sabzi
1 small bowl brown rice + sabzi
Salad bowl (cucumber, carrot, tomato)
Curd (low-fat)
Evening Snack
Sprouts chaat
Roasted chana
Black coffee / herbal tea
Fruit bowl (small)
Dinner Options
2 chapati + sabzi (light)
Dal soup + salad
Vegetable khichdi (light)
Avoid rice after 7 PM
Before Sleep
1 glass warm water
Chamomile tea (optional)
Weight Gain – Meal Suggestions
Breakfast Options
Peanut butter bread + banana
Paneer bhurji + roti
3–4 boiled eggs
Banana milkshake
Upma with ghee
Mid-Morning Snack
Dry fruits (almonds, cashews, raisins)
Lassi / buttermilk
Fruit smoothie
Boiled sweet potato
Lunch Options
3–4 chapati + rice + dal + sabzi
Paneer/chicken curry
Salad + curd
Add 1 tsp ghee in dal/rice
Evening Snack
Paneer sandwich
Peanut chikki
Fruit juice (mango, orange, apple)
Boiled potatoes with salt
Dinner Options
3–4 chapati + paneer/chicken
1–2 bowls of rice
Dal + ghee
Add curd or buttermilk
Before Sleep
A glass of warm milk with honey
4–5 soaked almonds