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What are healthy eating timings according to Ayurveda ?

Healthy etaing timings according to ayurveda

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A common misconception we hear at Krya is about healthy eating timings to follow and meal choices at each time. Today the Media is full of advice on nutrition and guides to healthy eating. Different theories abound on calculating protein and carbohydrate content of food, eating unpolished grains and ensuring higher nutrition by eating raw, unprocessed foods. It is no wonder that many of us are confused and seek advice on ahara and ahara niyama.

Is the diet and nutritional advice out there just confusing you


A key part of Ahara niyama in Ayurveda is the selection of proper / healthy eating timings. This influences the capacity to digest food, and our capacity to extract nutrients from food. In fact, choosing the correct time to eat each meal has  a similar influence as choosing what to eat, on our health. In other words, we should spend the same amount of time planning when to eat as planning what to eat

In this post, we will see why Ayurveda pays so much attention to good eating timings and how we can improve our health and well-being by working out a healthy eating time schedule for us and our family.

Selection of healthy eating timings: Different Doshas influence different day parts

Ayurveda tells us that each day is divided into 4 hour dayparts. Each of these dayparts is connected to the slow rise, peaking and then falling of a particular dosha in our body.

Dosha surge in body corresponds to day part


The strength of the surge in the Dosha depends upon the movement of the Sun. So, for example, if there is Sunshine during a Kapha period, the effect of Kapha is slightly reduced. Similarly, if there is good Sunshine, say during a Pitta daypart, Pitta will be much more aggravated due to the influence of the sun.

In order to take advantage of these natural surges in a particular Dosha, we are advised to do certain activities during certain day parts. Our body’s internal workings also take advantage of the dosha surges in day parts. As long as we do not tamper with our internal clock by eating at inappropriate times or sleeping at inappropriate times, we can be sure that our body is always working to ensure that we stay in good health and harmony.


An example is to wake up during a Vata day part and eat during a Pitta day part. Pitta influenced day parts are ideally suited to digest and process food. Hence a pitta day part makes perfect sense and is ideal  for our heaviest / largest meal. Similarly, waking up during a Vata day part ensures we are able to utilize the creativity, enthusiasm and high energy that such a day part offers us.

Waking up in a Vata influenced day part helps provide the body with energy, and creativity


This is why our Acharyas recommend waking up during Brahma Muhurtha ( 90 minutes before sunrise) – by design Brahma Muhurta occurs after during the peak surge plus gradual drop of Vata dosha. Waking up this time therefore gives us high energy, mental clarity and freshness through the day. In fact, many commentators say that waking up during this times allows for a “dosha re-balance” that is close to your natural state.

Selection of healthy eating timings: Choosing the correct Pitta day part for our heaviest meals

The process of kindling of appetite, production of salivary and gastric enzymes, digestion, absorption of nutrients and separation of food into useful and non useful by-products that eventually leave the body, are ALL governed by Pitta dosha and its various branches.

Pitta dosha is strongly influenced by the sun as “Agni” is one of the 2 Pancha mahaboothas that make up Pitta dosha. Therefore when the Sun reaches its Peak, with maximum Agni, the Pitta in our body is also at its peak, around noon.

Pitta energy peaks at noon due to the movement of the sun


So ideally, the correct time for our heaviest meal should be Noon. But here comes a problem.

In traditional times, we ate ONLY one / two meals a day.  In fact in many ayurvedic texts, the ideal number of meals is described as two. Connected to these two meals and the water we drink, we are also advised to have 2-3 bowel movements per day and 6 urine movements.

However, in modern times this has been stretched to 3 meals of breakfast, lunch and dinner with sometimes 2 – 3 small meals / snacks between these meals. Also, little emphasis is paid on the number of bowel and urine movements we pass which is related to nutrient absorption , unblocked channels and free movement of wastes outside of the body. 

Breakfast is usually around 8 am. Lunch around noon time and dinner is again around 8 pm. Many of us may also additionally snack on fruit juices, buttermilk, fruits, nuts and seeds or even cooked snacks between these 3 main meals.

Are you eating many small meals on mistaken nutritional advice?


 Hence we may be overloading our body with food at the unhealthy eating timings – this leads to aggravation of Pitta dosha and eventually Ama build up in the body and weakening digestive fire.

Also, as many of us are stressed for time in the busy morning, we reserve our largest meal for our evening meal, i.e Dinner. Many families / friends also go out to Dinner during weekends to bond and catch up over food. This is great from the point of view of building relationships, but not so great from the point of your Digestive Agni and build up of Ama (toxins in the body).

There is a strong chance of over-eating and eating the wrong food for this day part in these occasions, leading to Ama build up in the body. 

Eating with groups of people at Dinner may cause us to overeat, increasing chances of Ama in the body


How to utilize the 2 Pitta day-parts everyday to make a healthy eating time table?

Ayurveda tells us that there are 2 Pitta strong dayparts in the day, 10 am – 2 pm in the morning and 10 pm – 2 am at night. The first Pitta daypart peaks at 12 noon approximately and the other at 12 midnight. As the Pitta peak coming at midnight is dampened by the absence of the sun, the BEST and MOST IDEALLY STRONG digestive Agni occurs at noon, in the day time.

So we should eat our heaviest meal of the day, as close to Noon time as possible . At this time, if we eat the right Ahara for our prakriti, there is the greatest chance for this food to be well digested, and properly absorbed with high nutrient retention inside the body.

Eating at the correct time in the correct quantity strongly influences nutrient absorption in the body



What happens during the second Pitta day part at night?

In normal circumstances, the Pitta peak at midnight is utilized by the body to “tune up” Pitta organs like the Liver ,Spleen, etc. This repair and maintenance activity is ONLY done if Digestion is fully complete.

It takes the body upto 3 – 4 hours to digest a single meal fully. This timing slows down if the meal is extremely heavy, improper for our prakriti, improper for the Ritu, or contains a high amount of Guru foods (curd, sweets, red meat, etc), Or if Agni is weak / impaired due to Wrong Ahara and Wrong Ahara Niyama.

If the body is engaged in Digestion at the second Pitta time, the maintenance of Liver , spleen and Other Pitta organs DOES NOT TAKE Place. Habitually eating late means that these organs are under a severe strain without the time or space given to do their maintenance. This puts the body’s health under duress.

Eating at the correct time also allows the body to do its regular maintenance activities


The ability of the body to digest is weakened severely post Sunset. So we are advised to have the lightest meal of the day as Dinner, and NOT the heaviest as is ritually the case with many of us. It is also wise not to go out to eat for Dinner, experiment with new cuisines which may be heavy / difficult to digest or eat socially (as we often end up over eating in these situations). Instead we can reserve these activities for Noon, when our Digestive Fire + the sun can help us digest such experimental meals.

Choosing healthy eating timings: Effect on Agni + Ama when Kapha is aggravated

 In the normal course of events, we have only one Pitta rich day part to eat and digest a meal properly. Our other 2 commonly eaten meals of breakfast and dinner are BOTH in Kapha dominant dayparts of 6 am to 10 am, and 6 pm – 10 pm, respectively.

Kapha aggravation can produce “Mandagni” (reduced digestive fire), tamasic thoughts especially when food is tamasic, sloth, laziness and weight gain when ahara is improper.

In cases of Mandagni, the Agni is in a doused and weak condition. Its ability to digest food and absorb nutrients is extremely poor. So even if we feed the healthiest and best food to our body when it is in a state of Mandagni, it will be of little use to us. The body will generate Ama instead of digesting the food as the Agni is unable to handle the digestion process.

Instead of being fully digested, Food may be only partially digested. The undigested food will putrefy inside the system producing bloating, inflammation, and reducing the appetite and increasing heaviness in the body.

Heavy eating at peak kapha periods can increase chances of Mandagni in the body


This is why the combination of improper ahara and eating during a peak Kapha period is the precursor to an Ama disaster in the body.  The evening Kapha period when we have dinner is far worse than the morning Kapha period when we have breakfast. The morning Kapha period, is weaker in the kapha surge. This is due to the presence of the Sun and increased activity on our part . This is why we have less trouble digesting our breakfast compared to digesting our dinner.

In the evening time, as the sun sets, Kapha dominance becomes extremely strong and our activity levels are on the wane . The later we eat, the worse our digestive capacity / food absorption is going to be.

Ahara Niyama (Eating guidelines) as per Ayurveda:

Here is an Ayurvedic recommendation for meals:

Breakfast moderately, lunch well, and eat dinner very sparingly.

To repeat: Eat a moderate breakfast, a good lunch and a sparing dinner

Any fruits, or in-between meal snacks should ONLY be eaten if there is good hunger and appetite. Do NOT eat because you have read that eating 6 small meals is healthy or that it is good for you “to graze”. Grazing animals have a completely different digestive system – we cannot follow their method of eating through the day.

Ideally all meals should be freshly made and hot as per Ayurveda. However, because both our breakfast and dinner is eaten during a Kapha surge, please eat food that is freshly cooked and hot. At these meals, the body’s ability to digest stale meals is impaired. Stale meals are higher in “gurutva” as per Ayurveda, so they are more difficult to breakdown and can quickly aggravate Kapha.

Freshly made, hot food is recommended for breakfast and dinner to counter the effect of Kapha surge


During breakfast and dinner,  Kapha rich foods like sweets, cakes, desserts, sweet fruits,  meats and foods like curd should be avoided. Any manner of cold / refrigerated food , cold drinks should also be reduced / avoided. If leftover rice is being used from the morning, we advise that you re-wash and re-steam the rice to remove some of its “gurutva” (heaviness).  

avoid kapha triggering foods like desserts and sweets during Dinner


Avoid difficult to digest food like raw food, highly complex cereals, and heavy lentils like Rajma, Channa, etc, for Dinner. They can be eaten in very small quantities occasionally at Breakfast, only if Digestive fire is good and activity level is high.

Choosing healthy eating timings: Recommendations by Prakriti

Aggravated Kapha / Kapha leaning prakriti – healthy eating timings:

For those with Kapha leaning prakriti or Kapha aggravation (weight issues, poor hair growth) we suggest eating Dinner as early as possible within the evening Kapha cycle.  

For example, eating at 7 pm means that only 1 hour has passed in the Kapha cycle of 4 hours. But eating at 9, means that the body has had 3 hours to accumulate Kapha – so digestive fire needs to be more intense to combat the coldness wetness and heaviness produced by the natural Kapha upsurge in the body.

Eat early dinners if Kapha prakriti is high


Apart from eating as early as possible, food must be light, well cooked, warm and devoid of kapha aggravating foods. Foods that are rich in oils, nuts and seeds, sweet foods, etc must not be eaten at Dinner.

Deepana & Pachana herbs that are recommended for Vata prakriti can also be used. In addition, mildly sour foods help kindle appetite and reduce Mandagni for this prakriti. So food can be flavoured with local tomatoes, lemon, small amount of ripe tamarind, etc. Well churned, well diluted buttermilk can also be taken at night.

Aggravated Vata / Vata leaning prakriti – healthy eating timings:

Vata leaning and Vata aggravated individuals have “Vishama agni” (Inconsistent Agni). So they will find that their appetite, ability to digest food, etc greatly varies from day to day. So here, apart from ensuring Dinner is eaten early and Kapha aggravating foods are avoided, the Agni needs to be trained and brought under control.

Vata leaning and vata aggravated individuals often have weak and dry hair, poor skin texture, suffers from bone and joint aches and disorders, abnormal skin darkening, gas, bloating, etc.

For such individuals, it is especially important to eat Deepana (appetite kindling) and Pachana (digestive) spices along with their evening meal and eat freshly cooked, hot, light , appetizing food. This food must be eaten at the same time every day as a habit. Training the body with regular meal timings and proving deepana and pachana herbs along with tasty food brings Vishama Agni under control.

Deepana and Pachana herbs and spices are excellent for Vata prakritis


Deepana and Pachana herbs that help Vishama Agni are Maricha (black pepper), Pippali (long pepper), Sunthi (dry ginger), Jeera (cumin), Curry leaf, hingu (asafetida), Black salt (small doses) and Saindhava Lavana (rock salt). Changing your meal timings, getting in consistency and eating the right kind of food can greatly help with vata based hair loss also.

Aggravated Pitta / Pitta leaning prakriti – healthy eating timings:

Pitta aggravated / Pita leaning individuals are very sensitive to changes in eating timings and are most affected by improper dinner timings. Such individuals suffer from premature greying, hair thinning, gastritis, acidity, anger management issues, Blood pressure, acne, skin sensitivity, sun burn, etc.

Why is late dinner so problematic for Pitta aggravated/ Pitta leaning individuals?

We often find that Pitta dominant people never have a problem with appetite, but when they eat late, they develop gastric, acidity, sour belching etc. This is because of 2 reasons:

The later we eat in the Kapha cycle, we need to utilize more Pitta energy to combat Kapha upsurge. This is already high in Pitta leaning people – so they will extract MORE Pitta energy simply to digest their food.

The second reason is that after the Kapha cycle, we are in the beginning of the second Pitta cycle which starts at 10 pm. If we eat at say 9:30, instead of Pitta energy being used up and subdued after digestion if we had eaten at 7 pm, we will experience a second wind in Pitta at 10 pm. This will excite Pitta further. This also keeps us awake, gives us poor sleep as the body is engaged in energy intensive digestion at this time, instead of repair and regeneration of important pitta organs like liver, spleen, etc which is usually the case.

Pitta aggravated / leaning individuals do very well when they have a fresh, warm meal around 8 pm without any Pitta aggravating dravyas. Such people should avoid eating fried / oily food, sour food, salty food and other Pitta aggravating foods at night. Here is a longer post on Pitta balancing rasas and foods to consider in Pitta prakriti. 

Avoid exciting Pitta dosha heavily for Pitta individuals during dinner


Suggestions for Pitta-Kapha aggravated individuals:

For many people with high Pitta-Kapha imbalance (Acne, PCOD / PCOS, pre-diabetes, etc), we advise completing dinner before 8 pm, and then drinking a glass of hot water about 30 minutes before sleep around 9:45 pm – 10 pm.

This has a stomach clearing effect, and aids elimination of toxins out of the body. This should not be done very late and strongly into the Pitta night period as it could the re-stimulate Pitta dosha. This is why we suggest doing this at the beginning of the Pitta day part or earlier, depending upon your eating timing.

To sum up: healthy eating timings for all based on ayurveda

We hope you found this post on choosing the healthy eating timings as per Ayurveda useful. We also hope this post gave you easy to implement modifications in both your selection of food and also when and how to eat your meals depending upon your prakriti. Food is key to all health and well being in Ayurveda – eating the right food can nourish and support you. 

An ideal suggestion as per Ayurveda is to eat by 7 pm, and go to sleep BEFORE the second Pitta surge starts at 10 pm. This is most ideal for rest, recuperation, good sleep and energy the next morning. If this is not possible, we must atleast avoid eating close to 10 pm and try and complete dinner around the half mark of the Kapha period, which is 8 pm.

Apart from when to eat, and what to eat, another important part of eating is “how to eat” – this will be covered in an upcoming post. Do watch out for this. 

We often say that Ayurveda is a holistic , health giving science. As we can see in this post, the acharyas have thought through every aspect of human existence and have given painstakingly accurate, logical and holistic suggestions to maintain health and well being.

We hope you too found the suggestions given in this post useful for your and your family. If you have any questions on this, please email us.


srinivas krishnaswamy

srinivas krishnaswamy

Srinivas is Krya's Co-Founder. He brings in a unique perspective to Krya with his dual Masters in Physics & Management. At Krya, Srinivas is motivated by the challenges of crafting the company's DNA - products that delight consumers, manufacturing excellence, a winning team and sustainable profitable growth. He is deeply committed to defining the first principles of Dharmic Entrepreneurship in order to build a world class organisation rooted in Indian Knowledge Systems.

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35 thoughts on “What are healthy eating timings according to Ayurveda ?

  1. Thank you so much. Awesome! It’s really helpful. Simple and knowledge bearing. Thanks again.

    1. Thank u so much…Really helpful post….seems we have been leaving a wrongful life…Thank u for making it so simple to understand…Will definitely follow & make changes in the routine…The symptoms u mentioned I already have…Obesity,,acidity,,,hairfall,,fatty liver & now pre diabetic stage…Thanks a ton for this post…

  2. Loved this…
    I find all dosha symptoms matching me whenever I see this hair and skin issues described. However the 2 meal cycle of lunch and dinner is what my family used to do. Post marriage, breakfast came into my life 🙂

    1. Thanks Shuba – yes dosha symptoms can be sometimes confusing – also remember we are all usually a mixture of 3 doshas although texts have described people with single dosha and two doshas alone – but practically today we all contain 3 doshas – so it is possible we may see a few symptoms of each – i think it is important to note tendencies – what kind of food am I most drawn to? How do I react usually? What energises me? What tires me?, etc – the answers to these questions will throw up an accurate reading.

  3. Hi, can you tell me what are the exact timings for two meals a day and one meal a day according to Ayurveda?

    1. Hi Krishnakumar,
      For 2 meals a day, the recommended timings really depend upon where you live. It is to be had as close to peak sun activity – so if 12 is when sun is at its peak, it is good to have lunch between 11 – 12, so the body utilizes the rising pitta energy.

      The evening meal must be had as close to sunset as is possible but only after sunset. So generally 7 pm – 8 pm is a good slot. Also the meal timings you choose must not be drastically different from current meal timings – the body must be slowly trained to new timings.

  4. Hi
    Plz tell me traditional eating habits and timings.i believe in our ancient wht we are following is not correct

    1. Hi Remya: the post details traditional eating habits and timings. Do you have any further questions on this?

  5. Yes mam,confusion stil our tradition is 2 meals or 3 meals.,im pitta kapha prakriti,which one wil suit me

    1. Hi Remya: If you are eating 3 meals, it is not wise to suddenly cut it down and make it 2 meals. Ayurveda advises that all change be done only progressively. Instead I ask you to examine other aspects of your meals: what time is it eaten in, what food is chosen, whether this is suitable for your prakriti, how it is eaten, etc. Small measured steps can help health much more than large, hasty steps.

  6. In traditional times, we ate ONLY one / two meals a day. In fact in many ayurvedic texts, the ideal number of meals is described as two. Connected to these two meals and the water we drink, we are also advised to have 2-3 bowel movements per day and 6 urine movements.
    That 2 ideal meal time plz say
    It should be lunch and dinner
    Or breakfast and lunch?
    Sorry for disturbing and confusing
    I have not much knowledge about this
    Thanks for answering

    1. Hi Remya,
      The 2 meals are a brunch – 1st meal eaten around 10:30-11 and dinner around 6:30-7. In addition depending upon work load, milk, or fruits can be taken in the evening or if you are waking up early in the morning.

  7. Helo mam,
    Iam really confused on this. Please clarify me. If we follow 2 meals a day, then where should we accomodate fruits, nuts in our dinacharya. Also, there are restrictions on food combining too like no raw and cooked foods together. So fruits nits dry fruits are considered natural food. So can we take it along with lunch. Iam always confused on this, as i have seen som people eating cooked foods like idly dosa, a fruit or fruit salad and few soaked nuts in the breakfast. So is thia correct? Because different foods needs different enzymes to digest. So how can we fo lik this? Please explain. Even when we were childrens, we used to have only 2 meals and in the morning it wil be a drink mostly milk or coffee. Only after became little older, started with breakfast concepts. So now people say like have breakfast and one fruit as mid morning snack, then lunch and sundal/ nuts for mid evening snack and then light dinner. But really we dnt feel hungry in between unless untill we do some heavy work. So if we can skip all those and follow only 2 neals a day, then where should we include our fruits/ nuts here? Iam so confused . Please clarify

    1. Hi,
      no restriction on taking sweet fruits in the beginning of the meal. Alternatively sweet fruits and soaked nuts can be taken in the morning , if you are hungry and brunch meal can be taken around 10:30-11:00 am. Fruits should not follow a cooked meal – – it also depends upon the fruit. Ideally there should be a gap of 30 minutes between fruits and a cooked meal. IF small amounts of heavy, sweet fruits are to be taken, then they can be served in the beginning of the meal also.

  8. Also , please throw lights on nuts dry fruits .. which are heat producing and how should we consume like soakinh overnight or eating it dry as it is?

    1. Yes, Dry fruits should be ideally soaked and eaten – they should be eaten according to season and prakriti. Many dry fruits are high in pitta energy (eg: cashew, pista), so the correct type of dry fruit must be taken by each one according to their body time. Also as we are in summer, digestive energy is severely strained – eating heat producing dry fruits can further decrease strength.

  9. I really appreciate the way you simplify the concept and present the subject very gracefully. I am also M. D. in Ayurveda. I was think the same way how we should eat, Acharya gave us hints, we need to figure out the right meaning. Overwhelming information about diet in present time, even though recommended by some ayurveda practitioner are hard to gulp. Your’s views are amazing . I love it. Thanks for your blog.

    1. Thank you so much Doctor!

  10. Thank you for sharing your ayurvedic understanding. Most interesting and helpful! Linda

    1. Thanks Linda!

  11. Mam, Thank you for sharing! Great knowledge expressed in such a simple way.

    Request you to write a blog about “How to know one’s body type and the percentage?”
    I think I have Kaph and Vatt body type. Please reply am I right?
    Do u suggest sth?

    *Generally in the morning- my throat gets coughed (especially in winter)
    * without exercise I feel lethargic
    * I suffer from Shoulder pain sometimes (when I eat Vatta Prakriti foods, sometimes I can feel sensations on my back)
    * A little imbalance in timings or no of servings leads to gas
    * I don’t feel thirsty (Delhi)

  12. very informative i find all the reasons for my digestive problems ! pranam to your parents and thanks a lot to you for sharing so much valuable info.GMHegde

  13. Can i have only fruits as dinner..?as it is 8pm..Am having skin issues may be am pitta category

    1. Sunetra:
      Depends upon the fruits – and also your state of balance / imbalance. for example fruits like mangoes are not suitable for the night in general as they are sweet and heavy. But they may be suitable for those who are very emaciated or underweight. Answer depends upon your prakriti.

  14. Hello,
    Thank you very much for such an informative post. Can I include early morning breakfast(at 7am) and lunch(between 1-2pm) as the two meals a day plan?

    Thanks in advance!

    1. Rashmi: Maybe breakfast can be taken as a lighter meal – but do not skip dinner.

  15. Hello,
    Thank you for the informative post. Can I divide the 2 meals per day as breakfast(at 7 am) and lunch(between 1-2 pm)?

    Any comment would be much appreciated. Thanks in advance.

    1. Roshni: if you are used to breakfast, please continue to eat it – but make it a lighter breakfast so you have a good appetite to eat a good lunch around noon. Dinner, should also be slightly light. So you can consider breakfast and dinner as two half meals. But all changes should be made slowly so the body gets time to get accustomed.

  16. Awesome informative post, thank you for sharing

    I only Eat One Meal a day, Mornings and Evenings never work for me, so it’s between 12-4pm 🙂

  17. Such precious informations!
    I am trying to find the right balance for me. Could you suggest please?
    I am a Vata -Pitta individual and I would like to get used to two meals a day.
    If I eat at 10:30 – 11:00 and at 5:30 – 6:30 pm would that be fine?
    And what shall I do when I get hungry around 3:30pm? Stay hungry and wait til dinner? Drink water? Have some liquid food like almond milk? Or have fruit? Or eat some solid food? How to get the body used to 2 meals without going hungry for too long and without loosing weight? I am already quite thin although I eat good amounts.

    Thank you so much in advance!

    1. Vata-type people may sometimes need more food – as long as digestion is good. Two meals are not recommended for everyone, especially not if you are already used to eating 3 meals. Dinner can even be stretched up to 7 (you should ideally look at going to sleep within 2-3 hours after dinner). In which case if you are hungry between lunch and dinner, you can definitely go for a snack in the afternoon – almond milk is not suitable through the year – fruits, a small snack, any reasonably healthy solid food may be eaten – what you eat entirely depends upon your hunger + agni levels on that day.

  18. I was having 4 meals per day. I have pitta dosha and the 3rd meal which was the evening snacks(6/7pm). This 3rd meal was giving me stomach problems. Thus currently I’m trying 3 meals per day removing the evening meal. Can you please give tips on the meal timings on both 3 and 4 meals.

    1. Please complete dinner by 7:30 pm – max 8 pm – this would mean that if you are really hungry a light snack could be had around 4:30 pm, and not later than that.

  19. Hello I am a vata person 65 years old underweight with poor Agni.I f I eat breakfast I don’t feel hungry for lunch.I cannot wait till 10 am for my first meal.Can I just have fruit in the morning or will it increase vata as grains taken for breakfast take long to digest.Kindly advise.Thanks

    1. You can have fruits, or soaked dry fruits and a glass of milk for breakfast. Please experiment with different things to see which combination suits you best

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