After freshen-up, you can take a cup of tea without sugar/ a glass of milk (toned) with 3-4 soaked almonds.
Avoid fried food or a heavy meal. Better to take only 300-400ml of water instead of having milk.
Must go for a morning walk/freehand exercise for at least 20-30min
BREAKFAST -9 TO 9:30 AM
Better to have sprouts/ Dalia/ Upma,
Green tea or a glass of fruit juices according to your requirements.
LUNCH 12-1 PM
Rice, hand- made bread (roti), lentils, curd, green vegetables/ chicken/fish and with green salads,
EVENING SNACKS 3-4 PM-
After 3-4hr of lunch, you should take any seasonal fruits/2-3pices biscuits or a glass of juice according to your requirements and situation, you can select.
You can take Roti / Rice with Dal, curd/ vegetables/light meal, fibers diet etc,
At least stay awake 2-3hr after dinner,
You can take 1 glass of toned milk at bedtime. It will keep your digestive system healthy.