Harikanchha said it best. also replace rice with wheat flour(wheat chakki aata roti) in the evening. alternate meat with fish and try foot long subway once or twice a week(if u r tired of cooking) in a wheat bread with all vegies, and choice of ur meat or tuna. its really affordable. $5 cant beat tht deal. Dont forget the breakfast, the most imp. meal. Start ur morning with 2 slice of wheat bread 1 cup of milk 1 banana or cup of cereal.