morning - milk, any snack ( not fried) Indian.. sometimes sandwich or toasts. 3 or 4 in no. (Have some kind of Cereal here, and then some Scrambled Egg Whites and a Yolk. If this isn't possible, have something like a large Banan if possible instead of Cereal.)
afternoon - rice ( white), pulse, and a vegetable, yogurt. (Keep Rice portions small, or if you have quite big ones, switch to Brown, so you don't affect Bloodsugar too much, (White having a greater effect than Brown))
evening - milk and biscuits (No Biscuits, but you could have some Low Salt Nuts or a Seed source with the Milk if you want)
dinner - wheat made indian bread ( home made) , 2 vegetables. (You need more Protein here, so something like Soybeans, Tofu, (Soybean Curd), Tempeh, other Bean or Pea sources, or small portion of Rice. All good Vegitarian options.
I would also suggest another snack sometime in the day.
Things like a Yoghurt, and some Nuts perhaps, some Fruit and Nut, or some Low Fat Cheese with Nuts, or A fruit maybe.)
I m 17, have dat around the stomach and chest area
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