Early Morning (7:00 AM) 1 glass warm water with lemon or jeera water 5 soaked almonds or walnuts --- Breakfast (8:00–9:00 AM) Option 1: Vegetable oats + 1 boiled egg (if non-veg OK) Option 2: Besan chilla (2) with mint chutney Option 3: Poha with veggies + 1 glass buttermilk You're already eating veg salad — consider adding boiled sprouts or paneer cubes Mid-morning Snack (11:00 AM) 1 fruit: apple / papaya / guava / orange 1 cup green tea or black coffee (no sugar) --- Lunch (1:00 PM) 1 cup brown rice or 2 multigrain rotis 1 cup dal or grilled paneer/chickpeas 1 bowl vegetables Curd or buttermilk Salad (cucumber + carrot + lemon) --- Evening Snack (4:00–5:00 PM) Roasted chana / makhana Green tea / herbal tea Avoid biscuits or fried snacks --- Dinner (7:00–8:00 PM) Option 1: Vegetable soup + sautéed paneer/tofu Option 2: Moong dal khichdi + curd Option 3: Grilled vegetables + 1 roti 🛑 Avoid rice at night 🛑 No sweets or sugary drinks --- Post-dinner (if hungry) Warm water or 1 glass turmeric milk (haldi doodh, low fat)

1. Eat on time – fixed meal schedule, dinner before 8 PM 2. Drink 3L water/day – start with warm lemon water 3. Avoid sugar & fried food – no juice, no junk 4. 30 mins daily walk or home workout 5. Include protein – sprouts, paneer, dal, eggs 6. Sleep 7–8 hrs/night – essential for fat loss 7. Manage stress – try yoga, deep breathing 8. No late-night snacking – herbal tea if needed consult if u need further help

Daily calculated calories intake