| Day | Breakfast | Mid-Morning Snack | Lunch | Evening Snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal with banana & almonds | Apple + handful of nuts | Grilled chicken, brown rice, mixed vegetables | Yogurt | Vegetable soup + whole wheat bread |
| Tuesday | Boiled eggs + whole wheat toast | Orange slices | Lentils (dal), chapati, salad | Roasted chickpeas | Grilled fish + steamed broccoli |
| Wednesday | Smoothie (milk, banana, peanut butter) | Handful of dates | Chicken salad + quinoa | Green tea + nuts | Vegetable stir fry + brown rice |
| Thursday | Paratha (light oil) + yogurt | Banana | Chickpea curry + chapati + salad | Fruit chaat | Baked chicken + sautéed vegetables |
| Friday | Scrambled eggs + toast | Apple | Brown rice + kidney beans (rajma) | Yogurt | Grilled vegetables + soup |
| Saturday | Oats + chia seeds + milk | Handful of almonds | Chicken wrap (whole wheat) + salad | Coconut water | Fish curry + small portion rice |
| Sunday | Pancakes (whole wheat) + honey | Mixed fruits | Vegetable pulao + raita | Nuts + green tea | Light chicken soup + salad |
