weight loss diet chart tailored for a 57-year-old woman going through menopause:

 Here's a weight loss diet chart tailored for a 57-year-old woman going through menopause:

**DAILY DIET SCHEDULE**

**EARLY-MORNING**

- Drink a glass of lukewarm water after passing stool and brushing teeth.

**BREAKFAST**

Choose one option:

- Broken wheat porridge (Veg Dalia)

- Veg Semolina (Veg Upma)

- Veg Vermicelli (Sewian)

- Veg Poha (Rice flakes)

- Besan Chilla (Gram flour)

- Stuffed Chapati

- Chapati with vegetable or egg or non-veg with a limited portion

- Dal

- Brown Bread Sandwich

- Missi Chapatti

- 2 Egg whites

**MID-MORNING**

Choose one option:

- Fruit

- Coconut water

- Sprouts

- Salad

**LUNCH**

- Plain chapati/Ragi chapati

- Vegetable + Dal

- Curd

- Salad

**EVENING**

Choose one option:

- Milk

- Fruit shakes

- Rice flakes snack

- Sprouts

- Soup (Home-made)

- Herbal tea

- Roasted Chana

**DINNER**

- Plain chapati / Ragi chapati

- Vegetable + Dal

- Salad

- Non-veg + Salad

**Additional Notes:**

- **Timing**: Have dinner at least 1 hour before sleeping. After dinner, take a slow walk for at least 15 minutes.

- **Portion Control**: Practice portion control to avoid overeating.

- **Hydration**: Drink plenty of water throughout the day to stay hydrated.

- **Balanced Nutrition**: Ensure that each meal contains a balance of carbohydrates, protein, and healthy fats.

- **Variety**: Include a variety of foods from different food groups to ensure you get all essential nutrients.

- **Exercise**: Incorporate regular physical activity into your routine, such as walking, yoga, or strength training, to support weight loss and overall health.

- **Consultation**: Consult with a healthcare professional or a dietitian before starting any new diet or exercise regimen, especially if you have any underlying health conditions or concerns.