Here we go for Type 2: For Breakfast, Tea 1 cup without sugar green tea is better, Milk (low fat) 1 glass (200 ml) , whole wheat bread slices 2, or whole wheat porridge or oats 50 g (one bowl) and 2 egg whites or 25 g paneer or sprouts.
For Lunch: Lime water without sugar with veg or fruit Salad, chapatti (wheat and bengal gram 4:1) 40 g (2 medium sized), curd (low-fat milk) 120 g (1 bowl) , whole pulse with husk 25 g (1 bowl – cooked), green vegetables 125 g (1 bowl) and fruit 150 g (1 medium).
For Dinner: Any Salad like above said, rice with whole pulse or bengal gram or chapatti 2 medium sized (40 g), whole pulse with husk 25 g (1 bowl – cooked ), curd 125 g (1 bowl), green vegetables 125 g (1 serving).
For Non-vegetarians, instead of pulses, lean meats like chicken, fat trimmed, fish, or other seafood. Animal protein is a complete source of protein and benefits health greatly.
Sounds like a great meal plan.