Figurine fitness

ON RISING:	1 - 2 glass of plain water + 1 glass of luke warm with lime (No suger/honey /salt) or
	1glass of barley water (helps people with water retention )
	1/2 hr later ; 1 cup coffe/ tea with skimmed milk + 1/2 tsp suger or (artificial sweetna)

BREAKFAST:	2 - 3 idli + sambar or (chutney No - coconut mint, corriander, tomato, onion) or
	2dosa (non-stick)+ veg sabji (no potato) or
	Upma - 1 cup (semiya/ sooji/ rice flakes)\| cereal \| ; veg 1: 2] with plenty of veg OR
	Cornflakes (Regular) - 50gms with 1 cup skimmed milk + 1/2 tsp suger/ 1fruit OR
	1 bowl of fruits Papaya, orange, musambi, guava, apple, plantain- small , pomogranate, water-melon , (pine-apple 1/wk) Or
	2-3 slice of wheatbread with thick slice of veg [ No cheese / butter/jam]

MID MORNING:

Butter milk/1 Fruit / lime water with salt / tender coconut water / fruit juice.

LUNCH:

Start with 1glass of water + 1 bowl of salad/ soup + 2 philkas/ 1cup rice + 1 cup Dal / 1 cup sprouts/ 1 cup skimmed curd / 2-3 cupes skimmed paneer (home-made) + 2 cups of veg or greens sabji

EVENING :

1 Cup coffee / tea with skimmed milk + 1/2 Tsp suger + 2-3 marie, digestive, wheat cracker, rusk / 1-2 fruits / unbuttred popcorns - 1cup / rosted or boiled corn 1/2/veg sandwich.

DINNER:

Avoid rice at dinner . Rest same as lunch. Avoid (everyday ) : sweet / bakerypdts / fried foods / chocolates / dessest / pastries / dry fruit & nuts / redmeat / egg yalk / potato / mango / chicoo / plantain -big / custard apple / grapes / soft drink / preservatives / confectionaries.

INCLUDE:	Drink 10 - 12 glasses of water / d
	Use just 3 - 4 tsp oil/d in cooking
	Include only 2tsp suger/d
	Roasted, grilled, tandoori, bolied, steamed, baked, micro-wave , shallow-fry preparation. Include 4-5 serving of vegetables & greens & 2-3 tsp of fruits.

Early morning	Lemon tea or lemon with water
Pre-breakfast	Fruit (pfably citrus , aviod chickoo or mango)
Breakfast	2 slices brown bread, 25 grams paneer, 150ml buttermilk
Mid-Morning	A bowl of sprouts or fruit
Lunch	Lentil soup , dieter's dost, 2 rotis with sprouts sttuffing, palda
Tea	Coconut eater or tea without suger, fruit
Dinner	2 idils, sambar, skimmed curd, salad(take your pic)

Early morning	Lemon tea or lemon with water
Pre-breakfast	Fruit (pfably citrus , aviod chickoo or mango)
Breakfast	2 khakras, 25gms paneer, 150ml buttermilk
Mid-Morning	A bowl of sprouts or fruit
Lunch	Chicken soup, guava & pear with yoghurt dressing, 2 slices brown bread
Tea	Jaljeera soup or coconut water or tea
Dinner	Baked porfret, 1 cup dal, 2 plain roti, salad (Your choice)

Pre-breakfast	Fruit
Breakfast	Dhokla light, 25 grams paneer , tea or coffee with suger.
Mid-Morning	150 ml butter-milk
Lunch	Beetroot soup, Macaroni salad, Nutri Pulao
Tea	1menthi khakra, tea without suger.
Pre-Dinner	Fruit Fun
Dinner	Spinach souffle surprise (one helping) 2 plain rotis, 1 cup skimmed curd

Pre-breakfast	Fruit
Breakfast	1 boiled egg , 2 slices brown bread, tea or coffee without suger
Mid-Morning	150 ml butter-milk
Lunch	Chunky chicken, Nutri Pulao, Sikmmed curd , salad
Tea	Nimbu pani or tea
Pre-Dinner	Dieter's dost
Dinner	Chowder soup , 1 roti with sprouts filling.

Pre-breakfast	Fruit
Breakfast	Royal Upama delight, tea or coffee without suger or buttermilk
Mid-Morning	Coconut water(Not for those with high trilycerides or cholestrol.
Lunch	Cabbage and apple with difference, rice rhapsody, salad
Tea	Sprouts bhel, tea (without suger)
Dinner	Beetroot soup, Macaroni Salad, 1 Roti with sprouts stuffing

Pre-breakfast	Fruit
Breakfast	Idli, Sambar, Tea
Mid-Morning	Coconut water or Furit
Lunch	Hot 'n' Spiey mutton, 2 plain rotis Skimmed chaat, Tea
Tea	Chicken chaat, Tea
Dinner	Lentil soup , guava & Pear with Yoghurt dressing, 2 slices brown.