Would you please give me a diet plan for my husband with 138 kg body weight and 178 cm ht ,south indian non vegetarian ,age of 47 yrs, slightly high bp, no other diseases, healthy working man.

Dr. Monika CnAyurvedic Doctor2yrs exp

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Morning brisk walk 5 km for 45 min- 1 hour yoga with surya namskara for 5 rounds, start exercise slowly ,jooging, swimming,cycling green tea, overnight soaked dry fruits or nuts (5-6) in number breakfast - poha with less oil and more vegetables ,suji rava upma or oota upma, dosa 2 ,idli 2, egg omlette, ragi dosa ,rava rothi ,wheat dosa (avoid fried, spicy food ,sugar ,maida, processed food ,packed food with preservites) daily any one food items for breakfast you can also have raji ganji for muligrain ganji intsead of breakfast mid day - any fruits, cucumber,carrot or apple beetroot, cucumber (abc) juice avoid sugar for juices lunch- chapathi 2or 1 with vegetables palya, with 150 gm of boiled rice with sambar with vegetables dinner should be before 7 pm which should be light and eassy to digest like boiled rice ganji ,for vegetables soup, chicken soup or boiled vegetables or kichadi do not eat heavy to digest food at night avoid icecream, cakes, cool drinks, walk in between the works or office, walking after the dinner around the gap of 45 min fasting for once a week is preferred with minimum food.  

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