Q: I am a 31 years old man weighing 87 kg. Can you please suggest a diet plan for 1000 calories?

A:1000 calories is a very low calorie plan. You require slightly more calories. What I am giving you here is a slightly higher healthy eating pattern.

Breakfast-

• Oats porridge - 1 big bowl
• 1 cup tea (without sugar)

• 1 cup green tea (without milk and sugar)

• 1 glass cucumber juice, every alternate day
• OR 1 glass carrot juice, every alternate day

• Either 2 chappatis with dal and 1 subzi (with gravy)
• OR Whole wheat pasta with vegetables like broccoli/ red peppers/ yellow peppers/ mushrooms
• OR Dhalia khitchidi with vegetables and dahi

• An Apple

• 1 cup Green Tea (without milk and sugar)
• 2 whole wheat rusks lightly smeared peanut butter

• 1 medium bowl of brown rice with rasam / sambhar and vegetables + 1 glass chaaj + 1 salad + 1/2 cup sprouts