3/4 cup bran flakes, any one fruit like apple or banana, 1 cup fat-free milk.
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.
Fish, steamed broccoli, grated cheese and fat free ice cream.
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.