Dinner: Dal, veggies, with brown rice or roti and vegetable soup. And you should keep in mind that a light dinner is important, since the digestive system should get rest at night.
There is no point depriving yourself of food. The mantra is to ‘Eat in moderation’.
Use less oil or ghee in vegetables, dal, etc. Indian homemade food is the best dietary plan — roti, vegetables, poha, idli, buttermilk, coconut water are all excellent choices. Moderate amounts of rice, controlled portion of ghee daily and once a while homemade fried food such as puri, bhajiya and vada can be tried. These foods give you the energy your body needs.
Avoid all junk foods, be it Indian or western. Samosas, kachori, pizza, donuts are all equally bad. Foods with added sugars, and processed foods that contain high amount of trans-fats should be avoided.