So you want to "Stay in Shape". Here are some simple meal menu plans appropriate for Indians.

  Menu Planner 1 

Morning :

• 1 cup of tea/coffee (without sugar) 

Breakfast :

• 2 bread slices/dalia 1 bowl/1 egg omelets 
• 1 cup of milk 
• 1 seasonal fruit. 

Lunch : 

• 1 chapati 
• Rice half plate/1 chapati 
• Dal 1 katori 
• Vegetable 1 katori
• Buttermilk (mattha) 1 Katori/Dahi half katori 
• 1 cucumber /radish. 

Evening : 

• 1 cup of tea 
• 2 namkeen biscuits/upma half katori/roasted grama (chana) 50 gms. 

Dinner : 

• 2 chapaties 
• Dal 1 katori 
• Vegetable 1 Katori 
• Buttermilk (mattha) 1 katori/dahi half katori 
• 1 cucumber/radish/carrot. 

Oil or ghee : 

• 3 teaspoons in the whole day for cooking only. 

Menu Planner 2

Morning : 

• 1 glass of lemon water / tea / coffee (without sugar) 

Breakfast : 

• 2 bread slices / dalia 1 bowl / chapatti and butter 1 teaspoon 

Between 10-11am : 

• 1 glass of lemon water / buttermilk / tea / coffee (without sugar) 

Lunch : 

• 2 chapaties 
• Dal 1 katori
• Dahi 1 katori 
• Green vegetable, salad 1 plate, 1 fruit. 

Evening :

• 1 cup of tea (without sugar) 
• 2 namkeen biscuits. 

Dinner :

• 2 ordinary chapaties 
• Meat curry / fish curry / chicken 1 katori / dal 1 katori 
• Green vegetable / salad 
• 1 fruit. 

Before going to bed : 

• 1 glass milk (without sugar ). 

Oil or ghee : 

• 3 teaspoons in the whole day for cooking only