Early morning

• 1 cup tea or coffee / half cup milk / 1/2 cup lassi / 1/2 bowl curd.
• 12 marie biscuits / small methi paratha / 1/2 bread slice / 1/2 bowl puffed rice (muri) / 1/2 cup pongal / 1 medium sized roti.

Breakfast

• 1 cup milk / 1 bowl curd / 1 glass lassi 
• 2 bowls of poha / 2 medium sized rotis. 2 bread slices / 6 tbsp cereal flakes / 2 small methi parathas / 1 1/2 cups porridge / 1 bowl muri. 3 idlis with chutney. 2 Plain Dosa / 2 Cup Upma / 2 Small Idliappam
• 2 eggs (without yolk)

Lunch

• 1 bowl rice / 2 medium sized rotis
• 1 bowl dal (Lobiya/Arhar dal or ‘Ghugni’ (a dish prepared from yellow peas or gram) or whatever is commonly prepared). 1 bowl Matki Usal (a dish prepared from Moth dal) or Amti (a dish prepared from Toor dal) / 1 bowl Sambhar (1/2 bowl | with vegetables) / Rajma / 30 grams fish or chicken
• 1 bowl of leafy (e.g. mustard, fenugreek, spinach) or gourd (e.g. tinda or ridge gourd) vegetables + 1/2 bowl of other vegetables like cauliflower, capsicum, carrot, pumpkin, green beans, brinjal or okra (in vegetables) Do not choose tubers) + 1 bowl salad (1/2 cucumber + 1/2 carrot, onion or radish
  milk/milk products 
• 1 bowl curd / 1 glass buttermilk (matha, taak) / 1 glass lassi
• There should be only 1 1/2 teaspoons of oil in food.
• 1 medium sized apple/orange/pear/medium sized piece of guava or papaya or 10 grapes.

Evening Tea and Breakfast

• 1 cup tea or coffee
• 1 bowl poha or puffed rice or 1 salty biscuit / 1/2 bhakri (30 grams) bread made from jowar or white millet flour / 1 rava idli

Dinner

• 1 bowl of rice / 2 medium sized rotis / 2 Amboli (dosa like dish made from different types of grains)
• 1 bowl soybean large / 1 bowl dal (whatever is usually made) or chicken. 1 piece (30 grams) / 1 bowl Varan (a dish prepared from toor dal) or Jhunka (a dish prepared from vegetables) / 1 bowl Sambhar (1/2 bowl with vegetables) / Rajma / 30 grams Fish or Chicken
• 1/2 bowl of leafy (e.g. mustard, fenugreek, spinach) or gourd (e.g. tinda or ridge gourd) vegetables + 1 bowl of other vegetables like cauliflower, capsicum, carrot, bitter gourd, green brinjal or okra (vegetables do not contain tubers) choose) + 1 bowl salad (1/2 khora 12 carrots, onion or radish
• Choose one of the following
  1 medium sized apple/orange/pear/medium sized piece of guava or papaya or 10 grapes or 1/2 cup fruit salad
• 1 tsp oil/butter or 5 tsp cream
• At night while sleeping:-  1 cup milk or 1 bowl curd