I am 104 kg in weight, my height is 174 cm. I have BP and I am on amlodipine twice a day. As per blood tests done 12 months back, I do not have diabetes. My cholesterol and liver function tests were all normal then. I have not been able to focus on exercise because of my working hours. Now, if I am to exercise for at least 30 mins a day and change my diet plan, please suggest if the following diet plan is good to start with.I am totally a never-alcoholic and never smoked at all in my life. I am 40 years old. So the diet I plan to start is: From Mon to Fri.Tea when i get up.For breakfast oats.For lunch, 3 chappathis and no rice.Evening time one fruit or 3 small biscuits with one cup tea.For dinner 3 chappatis and 1 banana before bed time.Now this is for 5 days a week.For the next 2 days, I will add rice for lunch instead of chappatis.And for dinner would take a light dinner with either idly / dosa (limited quantity).I had been taking non-veg and fried foods a lot earlier. Now i am planning to switch to a veg diet exclusively, but would take eggs.Please advise if I am heading in the right track and how much calories do you think the above mentioned diet would give me per day, approximately.It would be great if you can reply back.