I am 20 years old boy, my height is 5.9 feet & weight is 64.3 kgs. I am working for building abs as I hve belly fat. Please suggest vegetarian foods which are easily available & which will help for building specially abs & muscles also?

Dt. Amar SinghDietitian/Nutritionist9yrs exp

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A. Breakfast (Between 8-10 a. M) ? Have oats/porridge or brown bread with milk and nuts. B. At 11 a. M - Cup of Green Tea c. Mid day meal (around 12 p. M) ? Have a bowl of fruits. Citrus fruits are best taken during this hour and absorb well in the body. Have oranges, amla, pineapple etc during this hour. D. Lunch (between 2-3 p. M) ? Daal, roti, mix veg, buttermilk and salad. You can also take brown rice with daal in lunch. Try to get your food cooked in olive oil. Lace your salad with apple cider vinegar, black pepper and seeds like flaxseeds or chia seeds to make it nutrition packed lunch. E. Between 4 p. M ? 5 p. M ? Cup of Green Tea F. Evening (4-6 p. M) ? Have some nice sprouts with tomatoes and cucumber. G. Dinner (2 hours before sleeping, preferably before 9 p. M) ? Paneer & veggies salad with olive oil, Roti or brown rice with Daal. H. Have a glass of warm milk. 

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