Meal

Item

Quantity

Calories (kcal)

Notes

Early Morning

Warm water with lemon

1 glass

0

Kickstart metabolism

Almonds (unsalted)

6 pieces

42

Rich in healthy fats and protein

Walnuts

2 halves

26

Good source of omega-3 fatty acids

Breakfast

Vegetable stuffed paratha (without oil)

1 (40g atta)

110

Use whole wheat flour and add grated vegetables

Low-fat curd

1 cup (150g)

70

Probiotic, supports digestion

Mint chutney (no sugar)

2 tbsp

10

Low-calorie flavor enhancer

Tea (with skim milk, no sugar)

1 cup

30

Use stevia if sweetener is needed

Mid-Morning Snack

Seasonal fruit (apple/guava/orange)

1 medium

60

Low GI fruits, avoid high-sugar fruits like mango

Roasted chana (without salt)

20g

69

Rich in protein and fiber

Lunch

Chapati (without ghee)

2 (30g each)

150

Use whole wheat flour

Dal (yellow/moong, no tadka)

1 cup (150g)

120

High in protein, low in fat

Mixed vegetable sabzi

1 cup

120

Cook with minimal oil, use seasonal vegetables

Cucumber and tomato salad

1 bowl

30

Fresh, low-calorie, high-fiber

Buttermilk (no salt)

1 glass (200ml)

50

Light and cooling

Evening Snack

Tea (with skim milk, no sugar)

1 cup

30

Low-calorie option

Besan cheela (without oil)

1 medium

150

High-protein snack

Mint chutney

2 tbsp

10

Low-calorie addition

Dinner

Chapati (without ghee)

2 (30g each)

150

Same as lunch

Paneer bhurji (made with low-fat paneer)

1/2 cup (75g)

120

High-protein, good fat option

Lauki (bottle gourd) sabzi

1 cup

90

Light, easy to digest

Mixed salad

1 bowl

30

Adds fiber and crunch

Post-Dinner

Skim milk (warm, unsweetened)

1 cup (200ml)

80

Helps with sleep and adds calcium

Total

1600 kcal

Ensures balanced macronutrient intake