Q. Kindly plan me diet chart, i m 30 yrs old 5 feet 5 inches tall and weight is 68 kgs

Answered by
Dr. Vinod Kumar Atreya
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Apr 11, 2017 and last reviewed on: Aug 18, 2021

Hi doctor,

I am 30 years old. I am 5 feet 5 inches tall and my weight is 68 kg. I am a bit heavy around my lower body. Kindly plan me a diet chart.



Welcome to

  • You need 1200 Kcal per day and the diet chart is as below:
  • Bed tea - 1 cup.
  • Breakfast:
  1. Milk or curd - 150 mL.
  2. Cereal - 25 g.
  3. Protein - 30 g.
  • Mid morning:
  1. Fruit or salad or sprouts - 100 g.
  2. Tea - 1 cup.
  3. Snacks - 30 g.
  4. Salad - 100 g.
  • Lunch
  1. Cereal - 40 g.
  2. Whole dal - 30 g.
  3. Vegetable - 150 g.
  4. Salad - 100 g.
  5. Curd - 100 mL.
  • Dinner
  1. Cereal - 1 Roti.
  2. Dal - 30 g.
  3. Vegetable - 150 g.

For further information consult a dietician online -->

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