SAMPLE PLAN
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Sample plan (1600 kcals)
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| Meal | Menu | Amount |
| Early morning | Tea/coffee * | 1 cup |
| Biscuits | 2 | |
| Breakfast | Broken wheat porridge | 1 bowl |
| Mid-morning | Paneer & fruit salad | 1 plate |
| Lunch | Chapati | 3 |
| Moth dal | 1 bowl | |
| Paneer capsicum | 1 bowl | |
| Cucumber raita | 1 bowl | |
| Evening snacks | Cold coffee | 1 small glass |
| Vegetable poha | 1 bowl | |
| Dinner | Chapati | 2 |
| Chana dal | 1 bowl | |
| Stuffed karela | 1/2 bowl | |
| Semolina kheer | 1/2 bowl | |
* without sugar
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