Provides: 2000 calories approx.
Works for: 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 |
Ragi malt | Prepared with water, Ragi-50g | 1 cup | 163 | Carbs-36g, proteins-3.5g, fats-0.5g, fiber-2g | Ragi is also a rich source of fiber and helps lower cholesterol level. And is the best food for weight control, diabetes and in cooling the body. |
| Early morning | Orange | Orange- 150g | 1 no. | 72 | Carbs-16g, protein-1g, fats-0.4g, fiber-1g | Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid, and folate as well as vitamin A, calcium, copper and potassium |
| Breakfast | Poha | Prepare with jowar flakes. Jowar flakes-100g, onion, and tomato 40g, green chilly- 2, seasonings- 1tsp, oil 1tsp, sprinkle some coriander and mint leaves, lime juice-1tbsp | 1 cup | 393 | Carbs-76g, protein-11g, fats-5g, fiber-2g | Jowar flakes are a good source of fiber, protein, iron, and copper. Lowers bad cholesterol levels in the bloodstream, aids in heart health. |
| Breakfast | Badam | Overnight Soaked Badam- 10 nos | 10no. | 80 | Carbs-2g, proteins-2g, fats-7g, fiber-0.2g | Badam is a good source of protein, calcium, potassium, magnesium and vitamin E. |
| Lunch | Vegetable salad | Prepared with carrot-100g, cucumber-100g, 1tbsp- ground flax seeds, olive oil-1tsp | 1 cup | 24 | Carbs-4.1g, proteins-1.2g, fats-0.3g, fiber-2g | Cucumbers are a good source of vitamin K, molybdenum, and pantothenic acid, copper, potassium, manganese, vitamin C, phosphorus. They also contain the important nail health-promoting mineral silica.
Carrots are a good source of vitamin A (from beta-carotene), vitamin K, potassium, folate. |
| Lunch | Rice | Hand pound steamed rice- 100g | 1 cup | 349 | Carbs-77.4g, proteins-8.5g, fats-0.6g, fiber-0g | Hand pound rice is low in the glycemic index can be taken by diabetics and it is a good source of protein, vitamins, and minerals like B vitamins, manganese, selenium -reduces the risk of cancers, vitamin E- an anti-aging agent. |
| Lunch | Tomato Dal | Prepared with tomato-100g, toor dal-50g, onion-20g, chilly-2nos, salt to taste, 1tsp oil for seasoning | 1 cup | 232 | Carbs-35g, proteins-12.2g, fats-5g, fiber-1.6g | Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. Dal is a source of calcium, iron, sodium, and potassium |
| Lunch | Buttermilk | Buttermilk with 1tsp fenugreek powder, squeeze lime juice and add finely chopped coriander leaves | 250ml | 50 | Carbs-3g, proteins-3g, fats-3g, fiber-0.3g | Buttermilk contains all essential macronutrients, encourages digestion and has a cooling effect on digestive track. Effective against dehydration. Fenugreek has anti-parasitic, anti-inflammatory properties. It lowers bad cholesterol, hepatoprotective and helps recovery from illness due to infections. |
| Snacks | Sweet potato | Boiled sweet potato-150g | 1 cup | 180 | Carbs- 42g, proteins-2g, fats-0.4g, fiber-1.2g | Sweet potatoes are packed with calcium, potassium, vitamin A, and C. |
| Dinner | Bajra roti | Bajra flour-100g | 2 no. | 360 | Carbs-67g, proteins-11.6g, fats-5g, fiber-1.2g | Bajra is a good source of essential compounds like protein, fiber, phosphorous, magnesium and iron. |
| Dinner | Tofu curry | Tofu-100g, onion n tomato puree 40g, 1tsp chilly powder, salt to taste, 1tsp oil | 1 cup | 133 | Carbs-5g, proteins-8g, fats-9g, fiber-0.6g | Tofu is a good source of protein and contains all eight essential amino acids. It is also a good source of iron, calcium, manganese, selenium, phosphorous, magnesium, copper, zinc and vitamin B1. |
Notes:
1. In the case of high blood pressure limit the amount of salt used in the preparations.
2. If portion size varies from above, calculate the calories accordingly.
3. 1 tbsp = 1 Tablespoon.
4. 1 tsp = 1 Teaspoon.