MEAL 1 - cup Oats -10 Almonds - 240ml Fat Free Milk/ Protien shake.

-Milk is an
excellent source of calcium which is vital for the growth and maintenance of strong bones and
acts as a height booster. -Oats are the best source of plant protein and complex carbs.

MEAL 2 -1 cup Yogurt -1cup Papaya -1 Apricot/ you May change it with the fruits of your
choice every day. -Yogurt is rich source of Vitamin D and calcium which are essential for
growth. Deficiency in vitamin D can result in low height gain. -Fruits help in healthy growth of
bones and contributes to the height of a person. Besides increasing height, fruits and
vegetables play a crucial role in maintaining a healthy lifestyle.

MEAL 3 - cup Brown Rice or Whole Wheat Pasta - cup pasta Sauce -100g
Fresh Paneer (Add peas and carrots in pasta or brown rice)/ sprouts /dal. Grains are the
main sources of energy in our body which is beneficial for proper growth. Paneer is source of
protein which is imp for building tissues and muscles.

MEAL 4 -Protien Shake/ -1cup Roasted Soy beans /salad -

1cup Mango/Watermelon/Pomegranate -The pure protein contained in soybeans, improve
bone and tissue mas.

MEAL 5 - cup Brown Rice or 1 Whole Wheat Chapati -100g Mixed Lentil -
Salad (Cabbage, carrots, tomato) -Grains are the main sources of energy in our body which
is beneficial for proper growth. -Vegetables help in healthy growth of bones and contributes to
the height of a person. Besides increasing height, fruits and vegetables play a crucial role in
maintaining a healthy lifestyle

MEAL 6 -300ml Non fat Milk / salad

Notes : In addition to milk, dairy foods should also be consumed for having an effect on height.
Dairy foods such as cheese, paneer, yoghurt, whipping cream and ice cream are rich in vitamins
A, B, D and E. They also contain protein and calcium. Vitamin D and calcium are essential for
growthe.

Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy
lifestyle. They are a great source of vitamins, fibre, potassium and folates. Vitamin A helps in
the development of bones and tissues. Fruits such as cantaloupes, grapefruit, papaya, mango,
passion fruit, watermelon and apricots are abundant in vitamin A. Vitamin A is also found in
vegetables like carrots, peas, pumpkin, broccoli, spinach, cabbages, sweet potato etc. Besides,
citrus fruits, berries, potatoes and tomatoes also contain vitamin C which help in healthy
growth of bones and contributes to the height of a person.
Supplements : calcium sandoz, vitamin D capsules, Soy protein Powder supplement or ProtienX.