Day 1.
Breakfast - Brown Bread with limited butter and boiled egg and Any type of Fruit juice avoiding sugary drinks.
Lunch - Green salad ( Tomato, Carrots, Onion,Cucumber), Brown rice or limited white rice , Dal mixed green vegetables and choose fish.
At Afternoon - Eat some fruits like Orange and Guava and grapes and pomegranates.
At Evening- Take a cup of Tea or Coffee with little or no sugar.
Dinner - Wheat Bread and Mixed Green Vegetables and Green Salad.
Day 2.
Breakfast- Whole grains Pasta and a boiled egg and a glass of fruit juice.
Lunch- Green Salad (Tomato , Onion , Carrots, Cucumbers) ,Brown rice or limited white rice , Dal , Mixed green leafy vegetables, Beans , fish / chicken.
At Afternoon- Eat fruits like Apple , banana, guava, orange, Papaya etc.
Tiffin - Take A cup of Tea or Coffee with little or no sugar.
Dinner - Wheat Bread , Mixed green vegetables , a sweet , green salad.
* Drink much water every day.
* Use Healthy oils such as Olive oil, Canola oil etc. for cooking.
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Create a 7-day meal plan (Breakfast, lunch, and dinner) using the healthy plate model with a source of lipids for each meal (multi national foods) Have plenty of vegetables and fruits Eat protein foods Make water your drink of choice Choose whole grain foods
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