Example Day Plan (1300--1400 kcal target)

Meal Dish Notes

Breakfast (8:00 AM) Moong dal chilla (2 small) + mint chutney + herbal tea Protein-rich start; low GI; optional: add stuffed grated carrot for fibre

Mid-morning (11:00 AM) 1 orange + 5 soaked almonds Vitamin C aids iron absorption; fibre + healthy fat

Lunch (1:00 PM) 1 cup brown rice + 1 cup chana masala + ½ cup beetroot raita + salad Balanced plate model; legumes for fibre and protein

Snack (4:30 PM) Makhana (roasted, 1 cup) + green tea Low-cal. Crunch; minimal calories

Dinner (7:00 PM) Zucchini-millet soup + sautéed tofu cubes + steamed broccoli Light and low-carb; protein before bed for satiety