Balanced Sample Meal Plan-13 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 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.


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