12:00 AM – Late Night Snack (Optional)

🌙 For those staying up late

✅ Mashed boiled potato with curd, warm milk with honey, light biscuits, soft paneer cubes, oats porridge, Greek yogurt smoothie (banana, honey, almond milk)

10:30 PM – Light Night Snack

🍪 If feeling hungry before bed

✅ Warm milk with turmeric, yogurt with mashed banana, light biscuits, homemade kheer (less sugar)

8:00 PM – Dinner

🌙 Mild & low-spice meal

✅ Khichdi with a little ghee, dal chawal, plain vegetable pulao, curd rice, soft stuffed paratha (paneer/aloo), soft grilled fish with boiled rice

5:00 PM – Evening Snack

🍵 Light & easy to digest

✅ Herbal tea (saunf, ginger), light biscuits, soft boiled potato sandwich with white bread, plain moong dal soup

1:30 PM – Lunch

🍛 Balanced meal with carbs, protein & fiber

✅ Soft chapati with well-cooked dal & subzi (dudhi, tinda, turai, pumpkin, or peeled potatoes), plain dal khichdi with curd, lightly spiced jeera rice with dal, paneer bhurji with roti

11:00 AM – Mid-Morning Snack

🍎 Energy-boosting snack

✅ Mashed banana with honey, roasted makhana, Greek yogurt with peeled apple, soft boiled egg, light biscuits

9:00 AM – Breakfast

🍽️ Light & easily digestible meal

✅ Idli with coconut chutney (lightly spiced), plain dosa with mild sambar, upma, poha with curd, suji chilla with soft paneer filling, oats porridge with banana, dahi chawal (curd rice)

8:00 AM – Morning Hydration

🌿 Start the day with fluids

✅ Coconut water, chaas (buttermilk), lukewarm lemon water, soaked almonds & walnuts