Provides: Provides 2000 calories approx. to healthy individuals.
Works for: This meal plan 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 | Mixed fruit | A mixture of fruits: apple- 50g, pomegranate- 50g, grapes – 50g | 1 cup | 90 | Carbs-20g, proteins-1.2g, fats-0.5g, fiber-4.4g | Fruits are an excellent source of vitamins, minerals including vitamin C, folate, potassium, and dietary fiber. Fruits are low in fats, sodium and are cholesterol free. |
| Early morning | Walnuts | Walnuts-5 | 5 no. | 108 | Carbs-11g, proteins-1.5g, fats-6.4g, fiber-0.2 | Walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), they are also a good source of the essential fatty acid omega-3. They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins. |
| Breakfast | Oats idly | Prepared with oats-50g, ravva-20g, grated carrot-50g, curd-30g, seasonings-1tsp, salt to taste | 3 no. | 346 | Carbs-57g, proteins-17g, fats-5.6g, fiber-3.1g | 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 | Tomato mint chutney | Tomato-100g, mint-40g, seasonings-1tsp, green chilly-2no., garlic cloves-2no | 1 cup | 44 | Carbs-6.5g, proteins-3.3g, fats-0.5g, fiber-2g | Tomatoes are a great source of the antioxidant lycopene, vitamin C, K, Potassium, and folate. Mint contains small amounts of potassium, magnesium, calcium, phosphorus, vitamin C, iron and vitamin A. |
| Lunch | Rice | Steamed Rice-100g | 1 cup | 345 | Carbs-79g, proteins-6.4g, fats-0.4g, fiber-0.2g | Brown rice has the side hull and bran. The side hulls and bran provides “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. |
| Lunch | Fish curry | King Fish (vanjaram)- 100g, onion and tomatoes-40g, ginger garlic paste-1tsp, tamarind pulp-10ml, mint and coriander-20g, green chilly-2, salt to taste, oil-1tsp | 1 cup | 216 | Carbs-12g, proteins-24g, fats-8g, fiber-1.1g | Fish is a good source of protein, vitamin D and omega 3 fatty acids that help protect against many diseases. |
| Lunch | Buttermilk | Buttermilk- 200ml, fenugreek seeds-1tsp | 1 cup | 32 | Carbs-2g, proteins-1.3g, fats-2g, fiber-0g | 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. |
| Snacks | Grapes | Black/Red Grapes-150g | 1 cup | 90 | Carbs-20g, proteins-1g, fats-0.6g, fiber-4.5g | Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. This may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals. |
| Dinner | Karela Thepla | Prepared with wheat flour-100g, gram flour(Besan)-50g, Grated Bittergourd (karela)-30g, grated ginger-1tsp, green chili-2no, sprinkle a pinch of red chili flakes, jeera powder, turmeric, and ajwain, ghee-1tsp | 3 no. | 590 | Carbs-102g, proteins-24g, fats-9.4g, fiber-7.9g | Bitter gourd contains anti-diabetic properties and important nutrients like iron, magnesium, potassium, vitamin C, dietary fiber, calcium and beta-carotene. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine.
Whole wheat flour is a source of B- complex vitamins, minerals and fiber. |
| Dinner | Yogurt Dip | Yogurt-150g, 1tbsp-flax seed powder, a pinch of salt, jeera powder, and pepper | 1 cup | 125 | Carbs-6.4g, proteins-6g, fats-8.4g, fiber-0.3g | Good quality yogurt contains live bacteria helps strengthen intestinal health and immunity. It is also rich in iodine, calcium, and phosphorus.
Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Lignans, which have high antioxidant properties. They are a good source of dietary fiber and minerals like manganese, thiamine, and magnesium. |
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 in healthy individuals meal plan, calculate the calories accordingly.
3. 1 tbsp = 1 Tablespoon.
4. 1 tsp = 1 Teaspoon.