ADD A LEMON WATER IN YOUR WORKOUT ROUTINE/WALK

LUNCH

2 medium whole wheat roti + 1 cup dal (200 g)+ 100 g low-fat curd + Salad (cucumber, tomato, onion)

Post workout meal -5 egg whites/200 gram tofu + 2 fish oil(if allergy dont take it) + 1 apple

DINNER

100 gm kidney beans /1 katori kale chane
/1 katori safed chole / 1 bowl daal/5 egg white/100 gram chicken (air fryer main bana hua) + salad ( no roti /no rice)

and

per day atleast 5-6 litre water intake
no sugar
no outside food (bargar/pizza..etc)
no packed food (bread/biscuit/namkeen)
important – Salad before every meal

Craving time :- 100 gm curd ,
orange, pineapple,
soya milk , black coffee ,
sprouts