📅 Daily Diet Routine 

✅ Morning (7:00–8:00 AM)

  • Warm water with lemon

  • 5 soaked almonds

  • Green tea or black coffee (no sugar)

✅ Breakfast (8:30–9:30 AM)

  • 2 boiled eggs OR oats with fruits

  • 1 banana or apple

  • 1 glass of milk (low fat)

✅ Mid-Morning Snack (11:00 AM)

  • 1 fruit (papaya, orange, or guava)

  • A handful of peanuts or roasted chana

✅ Lunch (1:00–2:00 PM)

  • 1 cup brown rice or 2 chapatis (whole wheat)

  • Grilled or boiled vegetables

  • 1 bowl of lentils (dal)

  • Salad (cucumber, tomato, carrot)

✅ Evening Snack (5:00 PM)

  • Green tea + roasted chickpeas or a handful of nuts

✅ Dinner (7:30–8:30 PM)

  • 1-2 chapatis or a light bowl of khichdi

  • Boiled vegetables or grilled chicken/fish

  • Warm water before sleep

💧 Water Intake:

  • At least 8–10 glasses of water daily

  • Add coconut water or herbal tea if possible

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