Normal Eating Plan (BMI: 18.5-24.9 kg/m2)

Pre-Breakfast

1 glass water 6 Almonds

1 glass water 1 tsp pumpkin seeds

1 glass water 2 Dates

1 glass water 1 tsp basil seeds

Breakfast

Broccoli Cheddar Omelet

2 slice bran bread 2 large eggs

Salt and black pepper

1 tsp olive oil 1⁄4 cup shredded cheddar cheese

1⁄2 cup cooked broccoli florets

1 cup Fresh fruit juice (Orange, Pineapple)

Peachy Breakfast Shake

1 medium banana, frozen and sliced

1 cup frozen unsweetened peach slices

3⁄4 cup vanilla yogurt

1⁄2 cup calcium fortified

cranberry juice

Place all ingredients in blender or food processor and process until pureed.

Ginger Carrot Muffins

1 cup whole wheat flour 1⁄4 cup oat bran

1⁄4 cup ground flaxseed

1 tablespoon ground ginger

1 teaspoon ground cinnamon

2 large eggs, lightly beaten

1 tablespoons canola oil

2 teaspoons peeled, grated fresh ginger

(1⁄2 teaspoon ground cloves 2 teaspoons baking powder 1 teaspoon baking soda)

1 teaspoon vanilla extract (1 1⁄4 cups grated carrots 3⁄4 cup golden raisins 1⁄2 cup chopped toasted walnuts)

Mushroom Toast with banana shake

1 Wholewheat toast with sautéed mushroom

Banana milkshake

Medium banana

Low fat milk

Almonds 6

Lunch

Veggie Tortilla Roll- Ups

4 (7 -inch) whole wheat tortillas

8 tablespoons (1⁄2 cup) non-fat cream cheese

2 cups shredded romaine lettuce or fresh chopped spinach

1 cup chopped tomato
1⁄2 cup chopped bell pepper (red, green, orange, yellow, or a mixture)
1⁄2 cup chopped cucumber

1⁄4 cup diced canned green chiles
1⁄4 cup sliced ripe olives

Spread each tortilla with 2 tablespoons of cream cheese. Top with equal amounts of vegetables. Roll up tightly to enclose

Avocado salad

1 medium (12 oz), cut into quarters through the length then sliced

3 tablespoons of tomato purry

1/2 small red onion, sliced into small pieces

2 mediums avocados (firm but ripe), sliced into bite size pieces

To taste:

1/2 Tbsp fresh lemon juice, 1/2 Tbsp vinegar, 1/2 Tbsp extra virgin olive oil 1 tsp honey, 1/2 tsp minced garlic,1/4 cup chopped cilantro

1/4 cup chopped parsley

1/2 tsp dried oregano

Salt and freshly ground black pepper

Grilled Chicken Vegetable Kabobs with rice/ chapati

2 teaspoons olive oil
3 tablespoons fresh lemon juice ground black pepper to taste

1-pound boneless chicken breast without skin, cut into 2 -inch cubes

8 cherry tomatoes

12 whole bay leaves

1 medium onion, cut into 1 -inch cubes 1 medium green bell pepper, cut into 1 -inch cubes

2 cups cooked brown rice
1 cup Mint chutney

Stewed Maize & Beans

1 cup (1730 g) maize and beans, dry, boiled

1 onion, red skinned, raw, unpeeled (132 g)

1/3 cup (69 g) cooking oil 3 tsp. (14 g) salt, iodized

4 cups water

Measure 4 cups of previously boiled maize and beans mixture. Prepare, wash and chop the onion. Pour oil in a cooking pot add onions and cook for 2 minutes and add salt. Add the boiled maize - bean mixture. Stir and add 1 3/4 cups water. Cover and let the mixture to cook for 10 minutes.

Dinner

Lettuce Wrap

Cooked diced chicken, 1⁄2 breast

1 celery rib chopped

1⁄2 apple chopped

1 carrot chopped
1⁄4 cup walnuts broken into pieces

2 teaspoons mayo.

Sea salt to taste Mixed greens or spinach
Mix the first seven ingredients together and season to taste. Put a large handful of greens into a shallow bowl and put the chicken salad on top.

Simple Fish Tacos

1 pound cod or white fish fillets, cut into 1-inch pieces 1 tablespoon olive oil

2 tablespoons lemon juice

1⁄2 package taco seasoning

12 (6 -inch) warmed corn tortillas

(1 cup shredded red cabbage, 1 cup shredded green cabbage, 2 cups chopped tomatoes, 1⁄2 cup nonfat sour cream taco sauce to taste)

Grilled Chicken/ Beef/ Mutton

1 bowl smoked /grilled (smoked chicken tastes horrible) chicken


Avocado Salad

Broccoli and Cheese Soup

1 tablespoon butter or olive oil

(1⁄2 medium - size onion, chopped, 1 clove garlic, minced to taste)

2 cups broccoli florets

1 medium -size gold potato, diced

1⁄2 cups low - sodium chicken broth or vegetable broth

3⁄4 cup finely shredded cheddar cheese

Salt and black pepper

Snack

Tropical Fruit and Nut Snack Mix

1 tablespoon butter
1⁄4 cup honey (optional)

1 teaspoon almond or coconut extract

1 teaspoon ground cinnamon

2 cups old fashioned oats nonstick cooking spray

1⁄2 cup sliced almonds
3⁄4 cup dried tropical fruit bits 1⁄2 cup banana chips

1⁄4 cup raisins

Chickpeas Salad

1 bowl chickpeas / rajma/ black beans salad

(Boiled chickpeas add veggies, black salt, vinegar Add 2-ounce boiled chicken

Fresh Salsa

1-pound ripe tomatoes (About 2 mediums tomatoes), chopped

11⁄2 cups chopped onion 1⁄3 cup chopped fresh cilantro

3 jalapeño peppers, seeds removed and chopped

2 tablespoons lime juice

2 cloves garlic, finely chopped

1⁄4 teaspoon salt

Combine all ingredients in a medium bowl.

Fruit juice with

Cashew Trial Mix

2 tbsp cashew pieces

1/2 cup whole grain cereal
4 dried apricot halves, chopped

Fruit Juice Like apple, strawberry, mango 4-5 leaves of mint

(Add fruit and water in blender and blend well)

• 30 min brisk walk (add 5 mins daily)
• 20 jumping jacks (2 sets daily)
• 10 sit ups (add 3 sit up daily)
• 10 wall pushups (add 1 set next time)
• 2 set lunges 10 times (add 1 set next time)
• 2 set half or full crunches 10 times (add 1 set daily)
• 10 second plank (add 5 second daily)

• 30 min brisk walk (add 5 mins daily)
• 20 jumping jacks (2 sets daily)
• 2 sets biceps curls (add 2 set daily)
• 2 set half or full leg raises ups and down 10 times (add 1 set daily)
• 2 set Mountain Climbing 9 add 10 sets daily)
• 2 set squats 15 times (add 1 set next time)
• Burpees (10 times)
• 15 second plank

• 40 min brisk walk
• 20 jumping jacks (2 sets daily)
• 2 set half or full crunches 10 times (add 1 set next day)
• 2 sets High Knees 15 times (add 5 times and 1 set next day)
• 20 second plank