Monday Breakfast: 3/4 cup bran flakes, any one fruit like apple or banana, 1 cup fat-free milk. Lunch: Replace white carbohydrates like rice, bread, potato or pasta with whole wheat bread or chapati, 1 piece of cheese, chicken, 1 teaspoon light mayonnaise, and salad greens or fruit. Dinner: Fish, steamed broccoli, grated cheese and fat free ice cream. Tip: Make sure to eliminate high carbohydrate foods and include fruits, vegetables and high protein food. Eating food in smaller portions rather than one big meal will be beneficial
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