Your balanced diet chart

Day 1

Non-Vegetarian

Breakfast

1. 1 cup oatmeal with 1/2 cup reduced-fat milk and 1/2 cup raisins
2. 1 cup orange juice
3. 1 cup black coffee

 Snack

1. Sandwich (whole wheat bread with avocado)

 Lunch

1. Sandwich with 2 large slices of whole grain bread, 4 slices of lean turkey, 2 tomato slices, lettuce, and mustard
2. 10-ounce glass of reduced-fat milk
3. 1 baked sweet potato with a pat of butter or margarine

 Dinner

1. Any lean meats 200g
2. 1 cucumber or tomato

 Water

1. 5-2 litters in entire day

 Before Sleeping

1. ½, Glass of Skimmed milk (Food Supplement- 1-2 spoons).

Vegetarian

Breakfast

1. 1 cup oatmeal with 1/2 cup reduced-fat milk and 1/2 cup raisins
2. 1 cup orange juice
3. 1 cup black coffee

Snack

1. Sandwich (whole wheat bread with avocado)

Lunch

1. Oatmeal porridge with low-fat milk or water 1 50gr.
2. Fruit (apples, pears, kiwi, oranges, grapefruits, plums, tangerines, pineapples, peaches, melons, apricots, pomelo)

Dinner

1. Vegetable stew 200 gr. (Zucchini, carrots, squash, beets, cabbage)
2. 1 cucumber or tomato
3. Fresh garden salad with 3 tablespoons salad dressing
4. 1 cup cooked spinach
5. 1 glass of milk or 100-percent fruit juice

 Water

1. 5-2 litters in entire day

 Before Sleeping

1.  ½, Glass of Skimmed milk (Food Supplement- 1-2 spoons).