🕒 Wake-up (10:00–11:00 AM)
Start with (within 10 mins of waking up):
- 1 glass warm water with soaked 2–3 almonds + 1 walnut (brain booster)
- OR 1 tsp soaked chia seeds in water (cooling + fibre)
🍲 Brunch (12:00–12:30 PM) – Energy + Protein
Choose any 1:
- Besan/chilla (2) with curd
- Boiled egg sandwich (brown bread, no mayo)
- Veg poha/upma with peanuts
- Stuffed paratha (aloo/paneer) with curd (use ghee for brain health)
+ 1 fruit (banana, apple, papaya)
🍹 Mid-Evening Snack (3:30–4:00 PM) – Light but Focused
- Buttermilk or lemon water or coconut water
- Roasted makhana / peanuts / murmura chaat
- OR 1 banana shake / mango milkshake (natural sugars for brain)
🍽️ Dinner (7:30–8:00 PM) – Light and Balanced
Choose any 1:
- Chapati (2) + seasonal sabzi + curd
- Khichdi + salad
- Rice + dal + bhindi/aloo gobhi
- Paneer wrap or soya pulao
- If non-veg: Grilled chicken + roti + salad
Avoid: Over-fried food, thick gravies, Maggi, or heavy sweets here.
📚 Late-Night Study Snack (11:00 PM – 1:00 AM) – Energy + Alertness
Choose 1 combo:
- 1 cup milk (add turmeric or a pinch of coffee) + 2 digestive biscuits
- Peanut butter on toast
- Fruit bowl (apple/banana + cinnamon/honey)
- Roasted chana / handful trail mix (nuts, raisins)
- Homemade ragi or suji halwa (small portion)
- Oats + milk + nuts (simple and calming)
💤 Just Before Sleep (2:00–3:00 AM)
- 1 glass lukewarm milk (with haldi or nutmeg – induces sleep)
- OR Chamomile/green tea if you want no milk
- Avoid sugar-heavy snacks or coffee now
💡 Tips:
- 🧠 Add ghee in lunch (1 tsp) for memory & gut health.
- 💧 Stay hydrated — keep a bottle next to your study table.
- 🍫 Craving sweet? Use dark chocolate or dates in moderation.
- 🥣 Want to stay full but light? Oats, makhana, or dal-based soups are great.
- 🧂 Add rock salt / black salt sometimes in buttermilk or chaat for minerals.