7:00 AM 500ml milk, 4 slice of brown bread, Chickpeas and channa 100gm
10:00 AM 2 roti with sabzi, cottage cheese, soyabeen & milk. multi-vitamins and iron cap
12:00 PM an apple
2:00 PM 2 roti, lunch, 30 gm protein
5:00 PM wheat flakes, 200 ml milk, 5-7 almonds, brown rice
9:30 PM 30 g protein with 50 gm of glocuse
10:00 PM 4 slice brown bread, 30 gm cheese, dal, multigrain buscuits
10:30 PM 1 roti & sabzi (optional), a cup dal, multi bus, 30 gm cheese