In this series of articles, we will provide sample daily meal plans that are easy to prepare, provide a balance of all major nutrients, and aid in progressing towards and/or maintaining a healthy lifestyle.
MEAL PLAN -1
Provides: 2000 calories approx.
Works for: Healthy individuals on a balanced diet, patients with Diabetes, High blood pressure, and Cardiovascular disease. For weight loss, if you have otherwise been consuming more than 2000 calories per day
|Meal||Food item||Description||Portion||Total calories||Nutrition facts||Other Nutrients|
|Early Morning||Apple||Raw apple-1 no.||150g||90||Carbs-20g, Proteins-1g, Total fats-1g, Dietary fiber-2g||Apples are a good source of antioxidant polyphenols, dietary fiber, and vitamin C.|
|Breakfast||Steamed Oats, uthappam||Usually prepared with Oats-50g, upma rava-20g, onion, and tomato-40g, grated carrot-20g, coriander-10g, without oil on non-stick tawa||2 nos||300||Carbs-53g, proteins-11g Total fats-4g, Dietary fiber-4g||Oats are a great source of manganese and phosphorus. They are also a good source of biotin, vitamin B1, magnesium, dietary fiber, zinc, and protein.|
|Breakfast||Mint and tomato chutney||Mint 30g, tomato 100g, green chilly 2, 1 tbsp flax seed powder, jeera 0.5tsp||1 cup||75||Carbs-7g, proteins-5g, Total fats-3g, Dietary fiber-2g||Mint, and tomato are rich source of Vitamin C, calcium, potassium, fiber, antioxidant lycopene|
|Lunch||Rice||Steamed, milled rice||1cup- 150g||520||Carbs-119g, proteins-9g, total fats-1g, dietary fiber-1g||Milled or brown rice are packed with B complex vitamins, magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamine, and niacin.|
|Lunch||Mixed veg curry||Green peas 30g, carrot- 30g, cauliflower-30g, tomato 20g, 1tsp, ginger garlic paste, 1 tsp oil||1 cup||95||Carbs-11g, proteins-3g, fats-4g, dietary,fiber-2g||Vegetables are packed with nutrients including potassium, folic acid, vitamin A, E, C and dietary fiber. green peas are good source of proteins, iron, vitamin K, magnesium, dietary fiber, folate.|
|Lunch||Palak dal||Tur Dal-20g, palak 50g, onion 20g, green chilly-3, 1 tsp oil||1 cup||130||Carbs-17g, protein-6g, fats-5g, dietary fiber-1g||Spinach is a great source of vitamin A,C, calcium, iron, folic acid, and fiber. dal is a good source of calcium, iron, protein, potassium|
|Lunch||Curd||Curd-100g,1tsp cinnamon powder||1 cup||68||Carbs-5g, proteins-3g, total fats-4g, dietary fiber-1g||Curd is rich in lactic acid, calcium, phosphorus and low in saturated fats and cholesterol|
|Snack||Almonds||Soaked Almonds-10||10 nos||78||Carbs-2g, proteins-3g, total fats-7g, dietary fiber-1g||Almonds are good source of protein, calcium, potassium, magnesium and vitamin E.|
|Snack||Whole moong sprouts||Sprouted moong-30g, sprinkle some lime juice and a pinch of pepper||30g||99||Carbs-17g, protein-7g, total fats-0.3, dietary fiber-1.2g||Whole moong is good source of manganese, potassium, magnesium, folate, copper, zinc and various B vitamins.|
|Dinner||Roti||Whole wheat atta-100g||2 nos||340||Carbs -69g, proteins-12g total fats-2g, fiber- 2g||Whole wheat is good source of B vitamins, minerals including selenium, manganese, phosphorus, copper, and folate.|
|Dinner||Chicken curry||Skinless chicken breast 100g, onion and tomato-40g, ginger garlic paste-1 tsp, green chilly-4, 2 tsp oil.
|1 cup||196||Carbs-4g, proteins-25g total fats-8g||Chicken is rich in essential amino acids, and good in niacin, selenium, vitamin B5.|
- In case of High blood pressure limit the amount of salt used in the preparations.
- 1 tsp = 1 Teaspoon
- If portion size varies from above, calculate the calories accordingly
- The brown peel of almonds contains tannin which inhibits nutrient absorption. Once you soak almonds overnight the peel comes off easily and allows the nut to release all nutrients easily.