Smart Diet Planner

4th Meal : 13:30 PM- Lunch

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

Table of Contents

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
  • Preferably sit down in cross legged position and then eat
  • Serve Yourself half the food you normally eat
  • Chew your food slowly and deliberately

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.

  1. Grilled chicken with 2 pieces of wholegrain bread
  2. chapati , dal and sabzi
  3. Veggie sandwich
  4. Dosa
  5. Idli
  6. Bhindi with chapati /brown rice
  7. Mixed veg with chapati /brown rice
  8. Sol kadhi with chapati /brown rice
  9. Chickpea and spinach curry with chapati /brown rice
  10. Raita along with sabzi
  11. Lobhia with chapati /brown rice
  12. Palak sag with chapati /brown rice
  13. Aloo palak with chapati /brown rice
  14. Baigan bharta with chapati /brown rice
  15. Kobi chi bhaji with chapati /brown rice
  16. PatrPani machhi
  17. Chana curry with chapati /brown rice
  18. Palak paneer with chapati /brown rice
  19. Rajma curry with chapati /brown rice
  20. Tofu curry with chapati /brown rice
  21. Lauki Sabzi with chapati /brown rice
  22. Gajar matar sabzi with chapati /brown rice
  23. Sauteed vegetables with paneer with chapati /brown rice
  24. Green chatni with sabzi and roti
  25. Aloo baingan , tamatar sabzi with chapati /brown rice
  26. 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.