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 cup | 86 | Carbs-19.5g, proteins-0.3g, fats-0.7g, fiber-1.5g | Apples are a source of antioxidants, polyphenols, dietary fiber, and vitamin C. |
| Breakfast | Ragi Pan Cake | Ragi-100g, sooji ravva-20g, onions and tomato-40g, grated carrot-30g, coriander leaves-10g, sprinkle some chili flakes, jeera, and salt | 2 no. | 348 | Carbs-75.7g, proteins-8.7g, fats-1.1g, fiber-3.5g | Ragi is a rich source of calcium, fiber, vitamin A, B1, B2, B3, and protein. Ragi is beneficial in diabetes, CVD’s. Added vegetables make this recipe more nutritious. |
| Breakfast | Pudina chutney | Pudina leaves -50g, onion, and tomato-40g, green chilly-2, salt to taste | 1 cup | 38 | Carbs-6.1g, proteins-2.8g, fats-0.3g, fiber-1.3g | Contains antioxidants, phytonutrients, and menthol, which helps the enzymes to digest food. Pudina is also known to calm stomach cramps and helps beat acidity and flatulence. |
| Lunch | Steamed Rice | Brown rice-150g | 1 cup | 513 | Carbs-118g, proteins-9g, fats-0.6g, fiber-0g | Brown rice is a good source of magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and an excellent source of manganese
Rice is a source of B complex vitamins, minerals, and fiber. |
| Lunch | Desi Green chicken curry | Skinless chicken-100g, spinach-100g, spring onion stalks-50g, ginger garlic paste-1tsp, green chili-3, sprinkle curry leaf powder-10g, coriander leaves-10g, salt to taste, oil-2tsp | 1 cup | 232 | Carbs-7.6g, proteins-29g, fats-9.6g, fiber-2g | Chicken is rich in essential amino acids and good in niacin, selenium, vitamin B5. Spinach is a great source of vitamin A, C, calcium, iron, folic acid, and fiber. dal is a source of calcium, iron, protein, potassium
Spring onions are a good source of Thiamin, Riboflavin, Magnesium, Phosphorus and Copper, and a source of Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Potassium and Manganese. |
| Lunch | Curd | Thick Curd-100g | 1 cup | 60 | Carbs-3g, proteins-3.1g, fats-4g, fiber-0g | Curd is filled with bacteria that are good for the digestive tract and maintains healthy gut bacteria. It is also a good source of calcium, phosphorus and Vitamin D which helps to prevent osteoporosis. |
| Snacks | Boiled Chickpeas | Chickpeas-50g, sprinkle 1tsp lime juice, a pinch of salt and pepper | 1 Cup | 191 | Carbs-31g, proteins-10g, fats-3g, fiber-6g | Chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.
|
| Dinner | Carrot Tandoori Roti | Whole wheat atta-100g, grated carrot-50g | 2 no. | 348 | Carbs-70g, proteins-12.5g, fats-2g, fiber-2.5g | Carrots are very high in Vitamin A, as well as Vitamins B and C, Iron and Calcium.
Whole wheat flour is a source of B- complex vitamins, minerals, and fiber. |
| Dinner | Methi Cauliflower Curry | Methi leaves-50g, cauliflower-100g, onion and tomato-40g, ginger garlic paste-1tsp, oil-1tsp | 1 cup | 110 | Carbs-11.2g, proteins-5.3g, fats-4.9g, fiber-2g | Methi leaves are rich in calcium, iron, vitamin A, K, folate and is best for controlling blood sugar levels.
Cauliflower is a good source of antioxidants, vitamin C, E, K, B- complex vitamins, folate, calcium, magnesium, phosphorus, potassium, zinc, sodium, and iron |
| Dinner | Buttermilk | Buttermilk-250ml with fenugreek seed powder-1tsp | 1 glass | 50 | Carbs-2.8g, proteins-2.9g, fats-2.9g, fiber-0.2 | Homemade Buttermilk is a rich source of probiotics that contains active cultures can help build healthy bacteria in the stomach that may have been lost due to taking antibiotics. Fenugreek helps in normalizing blood sugar levels, lowers total cholesterol and LDL-bad cholesterol in the bloodstream. |
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.