Sample Vegetarian Diet

Early Morning (6:30–7:00 am)

• 1 glass warm water with lemon and a pinch of turmeric

Breakfast (8:00–9:00 am)

• 2 vegetable besan cheela / 1 bowl poha with peanuts
• 1 seasonal fruit (papaya/apple/guava)
• OR 1 glass of buttermilk

Lunch (1:00–2:00 pm)

• 1–2 phulkas (without oil) / 1/2 cup parboiled rice
• 1 bowl dal (moong / masoor / chana)
• 1/2 bowl sabzi (seasonal vegetables)
• 1/2 bowl of Fresh salad (cucumber, carrot, tomato)
• 1 tsp ghee (optional, for satiety

Evening Snack (4:30–5:00 pm)

• 1 small bowl roasted chana or makhana
• 1 cup unsweetened tea

Dinner (7:00 – 7:30)

• 2 multigrain rotis / 1 cup millet khichdi
• 1 bowl vegetable curry OR paneer/tofu bhurji