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 | Grapes | Green grapes-200g | 1 cup | 141 | Carbs-33g, proteins-1g, fats-0.6g, fiber-5.8g | Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals. The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Resveratrol is a key nutrient in grapes that may offer health benefits. Flavonoids in grapes offer antioxidant, anti-inflammatory, anti-cancer, antimicrobial, antiviral, cardioprotective, neuroprotective, and hepatoprotective properties. |
| Breakfast | Oats Upma | Oats-50g, wheat ravva-10g, onion and tomato-40g, carrot-30g, green chili-3, capsicum-20g, oil-1tsp, salt to taste | 1 cup | 316 | Carbs-49g, proteins-13g, fats-7.6g, fiber-3.3g | 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 | Egg whites omelet | Egg whites-2, sprinkle a pinch of salt and pepper | 1 no. | 28 | Carbs-0.2g, Protein-7g, fats-0g, fiber-0g | Egg whites contain bulk amounts of proteins, rich in sodium and are considered low-calorie, fat-free food. Eggs contain high biological value protein. |
| Lunch | Rajma palav | Prepared with rice-100g, rajma-50g, onion and tomato-40g, green chili-3, ginger garlic paste-1tsp, capsicum-50g, coriander, and mint leaves-20g, oil/ghee-2tsp, salt to taste | 1 cup | 614 | Carbs-112g, proteins-20g, fats-9.6g, fiber-3.7g | Rajma being a good source of potassium, magnesium and soluble fiber, which helps lower cholesterol levels and protein help reduce hypertension. soluble fiber also helps to decrease the metabolism rate of carbohydrates. This can prevent blood sugar levels from hiking after a meal.
Rice is a source of B complex vitamins, minerals, and fiber. |
| Lunch | Vegetable raita | Curd-50g, onion and tomato-40g, minced cucumber-30g, grated carrot-20g, coriander leaves-10g, sprinkle a pinch of ground jeera, pepper powder, and salt to taste | 1 cup | 82 | Carbs-10.6g, proteins-5.3g, fats-2.1g, fiber-0.7g | Curd is filled with bacteria that are good for the digestive tract. It is also a good source of calcium, phosphorus and Vitamin D which helps to prevent osteoporosis.
|
| Snacks | Cucumber slices | Cucumber-200g, sprinkle a pinch of salt and pepper | 1 cup | 25 | Carbs-5g, proteins-0.8g, fats-0.2g, fiber-1g | Cucumbers are non-starchy vegetables, that offer fiber to the body that is needed for nourishment. |
| Snacks | Walnuts | Whole Walnuts-5 | 5 no. | 215 | Carbs-22g, Protein-3g, fats-12.8g, fiber-0.4g | Walnut improves blood vessel function and its high antioxidant content helps in fighting with damaging free radicles. these are an excellent source of omega 3 fatty acids for healthy brain and heart. |
| Dinner | Jowar roti | Prepared with Jowar flour-100g | 2 no. | 346 | Carbs-72g, proteins-10g, fats-2g, fiber-1.6g | Jowar is a gluten-free, high-protein, cholesterol-free source of a variety of essential nutrients, including dietary fiber, iron, phosphorus and thiamine.
|
| Dinner | Bittergourd curry | Bittergourd-200g, onion 40g, green chilly 3nos, salt to taste, 1 tsp oil | 1 cup | 177 | Carbs-26g, proteins-5g, fats-6g, fiber-4g | Bittergourd is a good source of Beta carotene, magnesium, calcium, potassium, vitamin C, and dietary fiber. Bittergourd juice is excellent in diabetes.
|
| Dinner | Buttermilk | Buttermilk-200ml, fenugreek seeds powder-1tsp | 1 glass | 50 | Carbs-2.8g, proteins-2.9g, fats-2.9g, fiber-0.2 | Buttermilk is low in fat and calories. sprinkle some jeera, coriander, mint leaves and lemon to add on flavor. Fenugreek helps in normalizing blood sugar levels, lowers total cholesterol and LDL-bad cholesterol in the bloodstream. |
Notes:
1. In the case of high blood pressure limit the amount of salt used in the meal plan preparations.
2. If portion size varies from the above meal plan, calculate the calories accordingly.
3. 1 tbsp = 1 Tablespoon.
4. 1 tsp = 1 Teaspoon.