Porridge (made out of oats or cooked whole bajra) with fruits and nuts. Poached egg with mushrooms, spin ach or your choice of vegetables. Muesli and yogurt, home-made muesli made from oats, brown rice puffs (murmura), seeds, nuts and dried fruit served with dahi or soya milk. Jowar/bajra rotis with vegetables and dahi. Smoothies with your choice of fruits, soya milk, a few ground almonds and seeds and 3-4 tbsp dahi.
Lunch and dinner
Vegetables and lentil or chickpea soup. Mixed bean salad (rajma, lobia, chickpeas with lettuce, spinach leaves with coriander/pudina and yogurt dressing). Bajra/jowar/ragi/buckwheat rotis with vegetables and daal or fish. Brown rice with vegetables, daal or fish. Chinese vegetable stir-fry with rice noodles with lots of garlic. Baked or grilled salmon with vegetables and sweet potato. Fish or tofu kebabs with vegetables. Vegetable stew with tofu. Add choice of vegetables, with onion, garlic and ginger and season with black pepper and salt. You can add plain or grilled tofu pieces towards the end to soak up the flavours. Chickpeas or rajma with brown rice and salad.
Snack
Fresh fruit and a small handful of almonds or cashews Unsalted, unroasted nuts and seeds.
Poached egg with mushrooms, spin ach or your choice of vegetables.
Muesli and yogurt, home-made muesli made from oats, brown rice puffs (murmura), seeds, nuts and dried fruit served with dahi or soya milk.
Jowar/bajra rotis with vegetables and dahi.
Smoothies with your choice of fruits, soya milk, a few ground almonds and seeds and 3-4 tbsp dahi.
Lunch and dinner
Mixed bean salad (rajma, lobia, chickpeas with lettuce, spinach leaves with coriander/pudina and yogurt dressing).
Bajra/jowar/ragi/buckwheat rotis with vegetables and daal or fish.
Brown rice with vegetables, daal or fish.
Chinese vegetable stir-fry with rice noodles with lots of garlic.
Baked or grilled salmon with vegetables and sweet potato.
Fish or tofu kebabs with vegetables.
Vegetable stew with tofu. Add choice of vegetables, with onion, garlic and ginger and season with black pepper and salt. You can add plain or grilled tofu pieces towards the end to soak up the flavours.
Chickpeas or rajma with brown rice and salad.
Snack
Unsalted, unroasted nuts and seeds.