morning breakfast ----Ragijava ,1banana or banana and milk ---8AM
( people in India ----have a glass of milk with 2whole eggs or have pesarattu or ragijava)
Lunch --No carb lunch with vegetables or 100gm of brown rice with beans and veggies12PM
snack --- protein shake with berries or a bunch of dryfruits or for people in India take some roasted channa -3pm
Dinner ----have cup of brown rice or preferred carbs which have fiber content with veggies (strictly no white rice and naan or maida items)-7:30 PM
Night before sleep -----one cup of milk or buttermilk10 PM
I am preferring vegeterian so you can repleace one meal of veggie with eggs or meat
you have freedom to eat fruits when ever you want .......or you can have 500 ml of coconut water a day
must drink 3-4 litres of water
