The fourth meal of the day is lunch, which should be consumed within 2 to 3 hours of your mid-meal snack. It can either include rice or roti, along with vegetables or meat or dal. You can have lunch with dahi, pickle and ghee.
What Not to eat
1.No fruits along with meal as fructose in fruits converts to triglyceride which is bad for health
2.No deep fried items like pakodas
3.No butter , even low fat ones
4.No Pranthas /fried rice
5.No fast food- burgers/Pizza/Garlic bread
What to Eat
- Take a glass of water 30 miutes before meal.
- Switch off your TV and do not use Mobile while eating. Eat with all your senses https://www.youtube.com/watch?v=So71U_yZ1So&t=43s
- Preferably sit down in cross legged position and then eat https://www.youtube.com/watch?v=lVNN-iZKXJY&t=31s
- Serve Yourself half the food you normally eat https://www.youtube.com/watch?v=6AwblbdC7iA
- Chew your food slowly and deliberately https://www.youtube.com/watch?v=URX8-fDlqV4
Rice or Roti+ Vegetable or Meat or Dal accompany it with Dahi or Pickle+ Ghee
You can have seasonal vegetables. These are a really good choice over meat. In case you are non-vegetarian then can have meat made in low masala content. Dal’s are already very healthy we don’t have to mention it you can change lentils everyday and can taste them all. Accordingly, you can have white rice it’s your choice. Ghee helps in losing stubborn belly fat. Accompanying pickle helps you maintain Vitamin B12 levels.
- Grilled chicken with 2 pieces of wholegrain bread
- chapati , dal and sabzi
- Veggie sandwich
- Dosa
- Idli
- Bhindi with chapati /brown rice
- Mixed veg with chapati /brown rice
- Sol kadhi with chapati /brown rice
- Chickpea and spinach curry with chapati /brown rice
- Raita along with sabzi
- Lobhia with chapati /brown rice
- Palak sag with chapati /brown rice
- Aloo palak with chapati /brown rice
- Baigan bharta with chapati /brown rice
- Kobi chi bhaji with chapati /brown rice
- PatrPani machhi
- Chana curry with chapati /brown rice
- Palak paneer with chapati /brown rice
- Rajma curry with chapati /brown rice
- Tofu curry with chapati /brown rice
- Lauki Sabzi with chapati /brown rice
- Gajar matar sabzi with chapati /brown rice
- Sauteed vegetables with paneer with chapati /brown rice
- Green chatni with sabzi and roti
- Aloo baingan , tamatar sabzi with chapati /brown rice
- Sambhar with chapati /brown rice
Can take a glass of coach after the meal but NO water along with the meal or after the meal
When to Eat
Within 2-3 hours of meal 3.
