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Balanced Sample Meal Plan-3 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 Apple Apple-150g, sprinkle 1tsp- cinnamon powder (optional) 1 cup 85 Carbs-19g, proteins-0.3g, fat-1g, fiber-2g Apples are a good source of antioxidant polyphenols, dietary fiber, and vitamin C.

Cinnamon contains antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and cancer-fighting and heart disease-protecting abilities.

Breakfast Vermicelli Upma Wheat vermicelli-50g, onion and tomato-40g, green peas-10g, 1tsp- oil 1 cup 248 Carbs-47g, proteins-6g, protein-4g, fiber-1g Wheat vermicelli is rich in B complex vitamins, minerals, and added vegetables makes the recipe more nutritious.
Breakfast Podi mixture Prepared with the mixture of flax seeds-1tsp, sesame seeds- 1tsp, sunflower seeds-1tsp, 1- red chilly, a pinch of salt 2tbsp 73 Carbs-3g, proteins-3g, fats-6g, fiber-0.5g Mixture of seeds are a great source of omega 3 fatty acids,  vitamin E, antioxidants, heart healthy and Diabetes-friendly
Breakfast Egg Boiled egg-1 1 no. 103 Carbs-0g, proteins-7.9g, fats-7.9g, fiber-0g Eggs contain bulk amounts of proteins, rich in calcium, sodium and are considered low-calorie, fat-free food.
Lunch Steamed greens salad Spinach-100g, fenugreek leaves-100g, a pinch of salt and pepper, 1tbsp- flax seed powder 1 cup 110 Carbs-10g, proteins-7.7g, fats-4g, fiber-2g Green leafy vegetables are packed with phytochemicals, vitamin k, iron, folic acid, calcium, fiber and are beneficial in diabetes and heart health.
 Lunch Steamed

Rice

Brown rice

-100g

1 cup 343 Carbs-79, proteins-6g, fats-0.4g, fiber-0g Brown rice is a whole grain rice that contains bran and germ. These provide proteins, thiamine, calcium, magnesium, fiber, and potassium.
 Lunch Fish

curry

Vanjaram/king Fish- 80g, onion and tomatoes-40g, ginger-garlic paste-1tsp, tamarind pulp- 10ml, mint and corriander-20g, green chilly-4, 1/2 tsp- red chilly powder, 1tsp- corriander powder, salt to taste, oil- 2tsp 1 cup 196 Carbs-12g, proteins- 19g, fats-8g, fiber-1.1g Fish is an excellent source of omega 3 fatty acids, calcium, selenium, vitamin A for healthy eyes and skin, vitamin D for the absorption of calcium.
Snacks Sliced

raw carrots

Carrots-200g, sprinkle 1tsp cinnamon powder(optional) 1 cup 95 Carbs-21g, proteins-2g, fats-0.4g, fiber-2.5g Carrots are rich in vitamins and minerals especially vitamin A, K, potassium and are rich in beta-carotene, which is converted to vitamin A in the body.

Cinnamon contains antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and cancer-fighting and heart disease-protecting abilities.

 Snacks Badam Overnight soaked badam-5 no. 5 no. 40 Carbs-1g, proteins-1g, fats-3.5g, fiber-0.1g Almonds are rich in fiber, protein, calcium, potassium, magnesium, vitamin E.
Dinner Jowari Roti Jowar flour- 150g, sprinkle some jeera 3 no. 520 Carbs-108g, proteins- 15g, fats-3g, fiber-3g Jowar is a good source of calcium, protein, and fiber. The presence of iron and copper helps regulate proper blood circulation and enhances overall functioning of the body. Helps regulate insulin and normalized glucose levels in diabetics. Lowers bad cholesterol levels in the bloodstream, aids in heart health.
 Dinner Cauliflower green peas

curry

Cauliflower-100g, green peas-30g, onion and tomato 40g, 1 tsp chilly powder, salt to taste, oil 1tsp 1 cup 107 Carbs-12g, proteins-5g, fats-4g, fiber-3g Cauliflower is a source of vitamin C, vitamin K, B vitamins, potassium, folate, protein, and fiber.

 

Notes:

  • In case of High blood pressure limit the amount of salt used in the preparations.
  • 1 tsp = 1 Teaspoon
  • 1 tbsp = 1 Tablespoon
  • If portion size varies from above, calculate the calories accordingly.

Written by MedPlus