Balanced Sample Meal Plan-14 For Healthy Individuals

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.

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.

Written by MedPlus