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. |