Diet plan advance level Meal no 1 ( Morning Breakfast) Oats or upama and 1 boiled egg Meal no 2 11am fruits or dry fruits Meal no 3 (Afternoon Lunch) 2 chapati and fish curry or chicken breast or paneer bhurgi and green salad Meal no 3 (Evening Tea) green tea and multi-grain biscuit Meal no 4 (Night Dinner) 2 chapatis and fish curry or chicken breast or paneer bhurgi and green salad Normal diet plan Meal No 1 Oats 100gms, fat less milk, water, 1 scoop peanut butter, half banana Meal No 2 3 scrambled egg, 2chapti without oil Meal No 3 Salad (kak di, carrot, onion, pomegranate 75gms chicken breast Meal No 4 Brown bread with peanut butter 3eggs or scrambled eggs Meal No 5 75gms chicken 3 eggs veggie salad Few basic exercises for fat loss Burpees 4 SETS *20*15*12*10 Lunges 4 SETS*20*15*12*10 Mountain Climbers 4 SETS*50*35*25*20 Squats 4 SETS*20*20*20*20 Leg Raise