Day 1 food plan

Breakfast
• 1 oat and almond bar
• 200ml dahi or 100gm paneer(grilled, tossed with lime juice, salt,chilli flakes)
• 15 red grapes
• Coffee or tea
Lunch
• 1 serving garlicky rajma soup
• Salad:2 cups salad greens and one orange tossed with 1tbsp balsamic vinegar and 1 tbsp extra virgin olive oil
• 3 crackers(get whole wheat)
Snack
• 4-5 thin slices (about 50gm)ham (could be chicken ham)with 2tsp mustard, rolled in a lettuce leaf
Dinner
• 1 serving grilled fish
• Sautéed rice:3/4 cup cooked brown rice ,1/2spring onion,chopped,1/2tsp soy sauce, and ¼ tsp til (sesame)oil
• 15 steamed baby carrots
Extra
• 150ml red wine or 30gm baked whole-grain nachos and 1/3 cup salsa