1. One portion of egg
2. A glass of milk
3. Two-three portion of fresh fruits, a day
4. A few nuts – Almonds, figs, walnuts, dates
5. Fruit Juice
6. Green leafy vegetables, Pulses, 1-2 servings a day
7. Cereal – Corn flakes, Oats, Brown Rice, Wheat Flour
It’s a bit unrealistic to eat all of those above portions in a day. But, at the same time, it’s important to get a balance of essential nutrients. Am on a fitness spree these days and the good news is with my efforts to gain strength – both physical and mental, I’ve nearly succeeded in improving my overall health quotient. I have started experiencing hunger pangs – a positive indicator, that my body has started functioning normally, after years of health abuse and irregular food habits. 
My typical day begins with soaked nuts(overnight) and a glass of water. For breakfast, I try to combine scrambled eggs with buttered toasts, an egg sandwich or sometimes, corn flakes with milk, nuts and fruits or cooked muesli, and tea. On weekends, I slightly go overboard to satisfy my taste buds… that crave for Indian breakfast options – stuffed paranthas, puris, idlis etc.
As the day proceeds, after a gap of 2 hrs, I try and grab a fruit and around lunch time, I keep it light or stick to soup and bread. This is the only time when I eat outside during the day and sometimes end up eating junk because I do not get enough time in the morning to pack lunch. 
In the evening, around 4 PM, I have some green tea with crackers and after office hours, I head towards the gym to finish my workout, in general. By then, am half-dead. Well almost! Once am home, I make a quick milk shake of skim milk with nuts (in case I have missed them in the morning) or gulp down a glass of fruit juice and at 9:30 PM, after cooking I eat my dinner of rotis and curry or dal. In case am too lazy to do that, I make some quick-fix khichdi of dal, rice, and lots of veggies in a cooker – all at one go.
The result is, I feel great. Overall I kickstart my day with a whole lot of positivity. Having said that, occasionally I do indulge in… pizzas, desserts and my other fave food. 
So, what scores high on your fitness card?? And yes, a happy and fit weekend to all! 
Wow! that sounds like a perfect plan
Am working on my fitness too and I am just 33% through
Keep it up girl & Happy Weekend to you too
Wowie!!! Am so happy to hear that… do share some of your practices.. so that I can learn too..
Oh wow! You are actually managing to stick to a plan! That’s commendable! Most people I know give up half way through the day..
Thankyou… i am trying hard ….
I make sure we have 3-4 vegetables in our meal and also fruits. Smaller portions, less fat and lots of exercise – esp walking and yoga!
of course, some days we slip, but thats ok too, I think!
That’s good. Smaller portions go a long way… and it works if its combined with physical exercise..
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Exercise is everything for me. But after reading your post iam seriously considering switching back to healthy eating
I would be very happy then