After waking up – 1 glass water with some herbs

Morning
Lemon tea/ Ginger Tea/Coffee/ milk 1 cup (150 ml) + 2-4 soaked almonds

Breakfast:
2 boiled eggs or 2 Idlis / 2 dosa / Poha/ upma 1 cup cooked

Lunch:
Salad with fresh green leafy vegetables and 1 cup curd

Dal/ 2 piece chicken & curry / sambar/ rasam 1 cup

Phulkas ( multigrain ) 2 piece

Cooked vegetables/ greens/ palya 1 cup (150 gms)

Evening – 1 cup tea/coffee and 2 biscuits
Walking: 30 minutes everyday

Dinner:
Salad with fresh vegetables 1 cup

Methi Dal / sambar/rasam 1 cup

Phulkas ( multigrain ) 1-2 piece. NO MEAT

Cooked vegetables/ greens/ palya 1 cup (150 gms)

Bedtime – Milk/buttermilk (optional) 150 ml
Mandatory:
1.    Walking 30 minutes daily brisk walking
2.    Drink minimum 3 litres of water everyday
3.    Avoid smoking/alcohol and strictly avoid red meat(pork/mutton/beef)
Record your weight on 1st Sunday of the month and 4th Sunday of the month.
Maintain this for next 3-5 months.
Clinic: Lobo’s Medihub, Near Infant Jesus Church, Bikarnakatte, Mangalore. For Appointments call: 0824-2981044 / 7348882860