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Balanced Sample Meal Plan-12 For Healthy Individuals

Provides: The following Meal plan provides 2000 calories approx.

Works for: This 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 Papaya Sliced papaya-200g 1 cup 65 Carbs-14.5g, proteins-1.2g, fats-0.2g, fiber-1.6g Papaya is rich in Vitamin C, E, and antioxidants like beta-carotene which helps prevent your skin from free radical damage keeping wrinkles and other signs of aging at bay. Papaya is a rich source of antioxidants, phytonutrients, and flavonoids that prevent your cells from undergoing free radical damage.
Breakfast Green gram dosa Prepared with whole green gram-80g, rice-20g, chopped green chili-3 no, coriander leaves-50g, salt to taste 3 no. 357 Carbs-63.7g, proteins-22.3g, fats-1.5g, fiber-4g whole green gram contains manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. They are also high in protein and dietary fiber.
Breakfast Mint coconut chutney Mint-100g, grated coconut-30g, garlic-2 cloves, green chili-2, salt to taste 1 cup 180 Carbs-9.7g, protein-6.1g, fats-13g, fiber-3g Mint contains small amounts of potassium, magnesium, calcium, phosphorus, vitamin C, iron and vitamin A. Coconut is rich in copper, iron, manganese, zinc, protein, healthy fats and B vitamins.
Lunch Capsicum rice Rice-100g, capsicum-100g, onion, and tomato-40g, ginger garlic paste-1tsp, green chili-3no,  coriander leaves-10g, oil-1tsp, salt to taste 1 cup 430 Carbs-85.8g, proteins-9.6g, fats-5.4g, fiber-2g Capsicums are an excellent source of vitamin A and C. They are also a good source of dietary fiber, vitamin E, B6, and folate.

Rice is a source of B complex vitamins, minerals, and fiber.

Lunch Fish Cutlet Minced Pomfret Fish-100g, ginger garlic paste-1tsp, finely chopped onions, and green chili-40g, methi powder-1tsp, jeera, and coriander powder-1tsp, coriander and mint leaves-20g, lime juice-1tsp, oil-2tsp, for binding add corn and rice flour-20g, sprinkle some bread crumbs. 3 no. 297 Carbs-27.3g, proteins-22.3g, fats-11g, fiber-2.6g Pomfret fish(chanduva) is an excellent source of lean protein and is rich in niacin, vitamin B6, vitamin B12, vitamin D, zinc, calcium, phosphorus, and selenium. They are also a source of omega 3 fatty acids for eye, hair and skin health, which also protects the heart from disease and lowers the amount of cholesterol in the blood.
Lunch Raita Curd-50g, onion and tomato-40g, chopped cucumbers-30g 1 cup 48 Carbs-7g, proteins-3.6g, fats-4g, fiber-0.5g Curd is filled with bacteria that are good for the digestive tract. It is also a good source of calcium, phosphorus and Vitamin D which helps to prevent osteoporosis. Cucumbers are a great source of vitamin K and fiber.
Snacks Nuts and seeds Walnuts-5no., sunflower seeds-1tbsp 168 Carbs-12.7g, proteins-3.4g, fats-11.6g, fiber-0.3g walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), they are also a good source of the essential fatty acid omega-3. They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.

Sunflower seeds are an excellent source of vitamin E and a very good source of copper, vitamin B1, manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin.

Dinner Methi Jowar roti Jowar flour-100g, finely chopped methi leaves-50g 2 no. 371 Carbs-75g, proteins-12.6g, fats-2.4g, fiber-2.1g Methi/Fenugreek leaves are rich in vitamins such as thiamine, folic acid, riboflavin, niacin, vitamins A, B6, K and C, and are a storehouse of minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium.

Jowar is a high-end source of phosphorus, calcium, protein, and fiber.

Dinner Bhindi curry Bhindi-200g, onion-40g, green chili-3g, seasonings-1tsp, salt to taste 1 cup 84 Carbs-16g, proteins-4.2g, fats-0.4g, fiber-2.7g Bhindi is a source of excellent health benefiting compounds such as pyridoxine, vitamin-A, C, K, minerals, fiber, and antioxidants. It is a good source of iodine which cures goiter.

Notes:
1. In the case of high blood pressure limit the amount of salt used in the meal plan preparations.
2. If portion size varies from the above meal plan, calculate the calories accordingly.
3. 1 tbsp = 1 Tablespoon.
4. 1 tsp = 1 Teaspoon.

Written by MedPlus