Provides: The following balanced meal plan provides 2000 calories approx.
Works for: This balanced 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 | Apple | Sliced Apple-150g | 1 no. | 90 | Carbs-20g, proteins-0.3g, fats-1g, fiber-1.5g | Apples are a good source of antioxidant polyphenols, dietary fiber, and vitamin C. |
| Breakfast | Ragi Idly | Ragi-50g, ravva-30g, seasonings-1tsp | 3 no. | 270 | Carbs-58.4g, proteins-6.7g, fats-1g, fiber-2g | Ragi is a rich source of calcium, fiber, vitamin A, B1, B2, B3, and protein. Ragi is beneficial in diabetes, CVD’s.
Rava is a source of protein, calcium, iron, magnesium, phosphorous, potassium. |
| Breakfast | Coriander chutney | Corriander leaves-100g, tomato-50g, green chilly-2 no., salt to taste, seasonings-1tsp | 1 cup | 55 | Carbs-8.1g, proteins-4g, fats-0.7g, fiber-1.6g | Coriander is a wonderful source of dietary fiber, manganese, iron, and magnesium as well. In addition, coriander leaves are rich in Vitamin C, Vitamin K, and protein. They also contain small amounts of calcium, phosphorous, potassium, thiamin, niacin and carotene. |
| Lunch | Rice | Steamed Brown rice-100g | 1 cup | 343 | Carbs-79, proteins-6g, fats-0.4g, fiber-0g | Brown rice is a bowl of whole grain rice that contains bran and germ. These provide proteins, thiamine, calcium, magnesium, fiber, and potassium. |
| Lunch | Sambar | Prepared with toor dal-50g, tamarind pulp-20g, bhindi-50g, bottle gourd-50g, carrot-50g, tomato and onion-40g, green chilly-2 no, salt to taste, seasonings-1tsp, oil-1tsp | 1 cup | 301 | Carbs-50.4g, proteins-13g, fats-5.3g, fiber-3.3g | Dals are a source of protein, calcium, iron, sodium, and potassium coming from dal. Nutrients like fiber, phytochemicals, vitamins and trace minerals coming from different vegetables and spices. |
| Lunch | Stuffed Karela | Prepared with Karela/Bittergourd-200g, 1tsp jeera, gram flour-30g, ginger garlic paste-1tsp, fennel seeds-1tsp, chili powder-1tsp, coriander powder-1tsp, salt to taste, oil-2tsp | 3 no. | 332 | Carbs-41.7g, proteins-12g, fats-13.2g, fiber-8.3g | Bitter gourd contains important nutrients like iron, magnesium, vitamin A, folate and vitamin C. An excellent source of dietary fiber, it also contains calcium, beta-carotene, and potassium. |
| Snacks | Almonds | Almonds-10 no.
(soaked overnight) |
10 no. | 80 | Carbs-2g, proteins-2g, fats-7g, fiber-0.2g | Almonds are a good source of protein, calcium, potassium, magnesium and vitamin E. |
| Dinner | Garlic Roti | Prepared with whole wheat atta-100g, grated garlic-5g, a pinch of salt | 2 no. | 343 | Carbs-70g, proteins-12g, fats-1.7g, fiber-2g | It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium, and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.
Whole wheat flour is a source of B- complex vitamins, minerals, and fiber. |
| 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, fats-8g, fiber-0g | Chicken is rich in essential amino acids and good in niacin, selenium, vitamin B5. |
Notes:
1. In the case of high blood pressure limit the amount of salt used in the balanced meal preparations.
2. If portion size varies from the above-balanced meal plan, calculate the calories accordingly.
3. 1 tbsp = 1 Tablespoon.
4. 1 tsp = 1 Teaspoon.