1-2 cups tea or coffee ( no added sugar) Mi 
3 small toasted bread slices1 C
1 small piece of cheese (15 gms) Mi
1 small pat of butter ( 5 gms.)1 Fa
1 poached egg ( using 2 egg whites only)1 Me
1 cup tea/coffee with a little milk no sugar 
1 orange1 Fr 
cup strained soup
2 wheat chapaties2 C
1 piece grilled fish ( 30 gms) 1 Me
cup cooked bhindi1 V
cup tur dal ( thick)1 P
Salad from Free foods List 
1 teaspoon oil/ghee for cooking1 Fa
1 apple medium1 Fr
1 cup tea/coffee with little milk( no sugar) 
1 wheat chapati1 C
cup cooked rice1 C
Chicken curry ( 1 piece chicken, 30 gm.) 1 Me
cup fenugreek (methi) bhaji1 V
cup ( cluster beans) gawar bhaji1 V
cup urad dal ( thin watery) P
Salad from Free Food List 
1 teaspoon oil/ghee for cooking1 Fa
cup whole milk Mi