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Chicken Breast (Skinless) 125g Low Fat Yogurt 2 tbsp Tandoori Spice Mix 2 tsp Whole Wheat Chapathi 40g Sliced Cucumber 40g Sliced Tomato 40g Lemon Juice 1 tbsp Olive Oil (for marination) 0.5 tsp Salt 3g

Thalapath Fish 150g Cooked Red Rice 150g Coconut Milk No.02 (Light) 60ml Curry Powder 1 tsp Chili Powder 1 tsp Chopped Onion 40g Steamed Green Beans 75g Steamed Cauliflower 50g Olive Oil 1 tsp Garlic and Ginger Paste

Chicken Breast 150g Cooked Red Rice 150g Coconut Milk No.02 (Light) 60ml Curry Powder 1 tsp Chili Powder 1 tsp Chopped Onion 40g Steamed Green Beans 75g Steamed Cauliflower 50g Olive Oil 1 tsp Garlic and Ginger Paste

Loin Beef Cubes 150g Cooked Red Rice 150g Coconut Milk No.02 (Light) 60ml Curry Powder 1 tsp Chili Powder 1 tsp Chopped Onion 40g Steamed Green Beans 75g Steamed Cauliflower 50g Olive Oil 1 tsp Garlic and Ginger Paste

Toasted Whole Wheat Bread 3 slices Grilled Chicken Breast Slices 50g Loin Beef Slices 50g Sliced Tomatoes 75g Lettuce 40g Low Fat Cheese Slice 20g Light Mayonnaise 1 tbsp Olive Oil 0.5 tsp

Ripe Mango 100g Banana 50g Plain Yogurt 100g Oats 30g Honey 30g Water or Milk 100ml Mango

Whole Wheat Noodles (Uncooked) 60g Boiled Beef Strips 130g Broccoli 100g Carrot 70g Olive Oil 10g Soy Sauce 15g Garlic

Pealed Prawns 150g Brown Basmathi Rice 150g Broccoli 100g Chopped Carrot 70g Chopped Bell Pepper 70g Olive Oil 0.75 tbsp Chopped Garlic Soy Sauce 15g

Whole Grain Burger Bun 01 70g Chicken Breast Patti (Minced Meat) 120g Low Fat Cheese Slice 20g Lettuce 15g Tomato 25g Cucumber 25g Olive Oil 1 tsp Mustard or Light Yogurt 10g Baked Sweet Potato (Side) 100g

Pasta (Cooked Weight) 3/4 cup Bell Pepper 1/2 cup Tonno 70g Olive Oil 1 tsp Cabbage Shredded 1/2 cup Zucchini (Raw or Grilled) 1/2 cup Fresh Tomato 50g

Greek Yogurt 100g Mixed Berries 1/2 cup Banana Small 1 Chia Seeds 1 tsp Low Fat Milk 100ml

Atta Rotti (15cm in diameter) 1.5 Chicken Breast 150g Cheese Grated 10g Spinach, Lettuce, Tomato 1 cup

Minced Chicken Breast 150g Basmathi Rice (Cooked Weight) 200g Salt 2 pinches Olive Oil 1 tsp Carrots / Leeks / Spring Onions 50g Spinach (Less than 1/2 cup) Sesame Seeds

Baked Chicken Breast 150g Roasted Potatoes 200g Olive Oil 1 tsp Steamed Green Beans & Carrots, Pepper & Salads 1 cup Grated Parmesan Cheese 1 tbsp

Toasted Bread (28g) 2 slices Boiled Egg 01 nos Mayo 1 tbsp Chicken Breast Strips 150g Ice Berg Lettuce 1 head small Parmesane Cheese 1 tsp Salad Dressing 1 tbsp

Pasta (Cooked Weight) 150g Pasta Sauce 130g Tuna 150g Olive Oil 1 tsp Parmesane Cheese 1.5 tbsp Herbs