Breakfast-2 no Khakra/ Theplas/ Loli (plain without oil)
2 Idli (no coconut chutney)
2 Sada Dosa (no coconut chutney)
1 onion/tomato uttapam (no coconut chutney)
1 bowl Daliya /upma/ poha- with vegetables
2 slices whole wheat / mixed grain bread toasted
1 Brown Bread Sandwich (no butter / potato / cheese)
2 tbsp wheatflakes+1 tbsp cornflakes with 1 cup skim milk
3 tbsp oats porridge with skim milk
1 stuffed paratha (no potato stuffing, without ghee/butter)

Select any 1 option from above
plus


1 Katori/Wati (small) Sprouts (moong)
1 Katori/Wati Sambhar
1 cup skim milk
1 vati low fat yogurt

1 option from this - this is your breakfast

lunch and dinner


2 Wheat Chapatti - 30g each (no ghee)
4 Phulka – 15g each (no ghee)
1 jowar roti / rotla (60g each)
1 bajra roti / rotla (60g each)
1 chapatti and 1 small vati rice
1 bowl whole wheat noodles/ spaghetti/ pastas

1 option from above item

plus

1 Katori Dal / Pulse
1 Katori / Wati (small) Yogurt / Curds (skim Milk)
1 Katori / Wati Kadhi
1 vati mixed sprouts

1 option from above item

plus

1 Bowl (Big) Vegetable Salad
1 Bowl (big) Vegetables, Steamed / boiled
1 Katori / Wati (small) Veg-Mixed

1 option from above item

Snacks (in between your breakfast and lunch and lunch and dinner)
1 Fruit
2 Cream Cracker Biscuits
2 Marie Biscuits
2 Digestive Biscuits
1 Bowl (medium) Puffed Rice with roasted channa
2 Khakra
1 bowl popcorn plain
1 veg sandwich (no potato/butter)
2 no Idli (without chutney)
3 pcs Dhokla (no oil),
1 bowl of salad
1 Bowl Soup, Vegetable (clear)
1 Bowl Soup, Mixed vegetable
1 katori roasted soya nuts

1 option frm above items

use only 3tsp of oil per day ie 15ml

The above diet will give u 1500-1600 cals