Daily requirement: from 2,320 kilocalorie to 2730 kilocalorie. Protein – about 60 grams. If the weight of 50 kg, he will need 50 grams of protein
Morning 7.00 AM: Milk / Porridge / green tea / coffee / tea. (Better to reduce coffee and tea).
8.00 AM: Idli – 4 / dosa – 3 / pongal – 250 g / uppuma – 250 g, (side dish – mint, coriander chutneys, sambar)
11.00 AM: vegetable soup, an apple
Afternoon 1.00 PM: Rice – 300 g, dal. two types of vegetables, yogurt – a cup, boiled chicken or fish – 75 g, egg whites only – 75 g. Dessert or fruit – 25 g.
4.00 PM: Green tea, peas – 75 g
Night 8.00 PM: Oilless Chappathi, lentils Dal / Any tiffen with sambar.
Add minimal amount of oil. Avoid fried items.
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