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Balanced Sample Meal Plan-10 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 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 Corriander 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 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, bottlegourd-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 potssium 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, chilli powder-1tsp, corriander 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.

Written by MedPlus