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||Sprouted fenugreek||Sprouted Fenugreek seeds-50g, grated carrot-20g and finely chopped tomato-20g, sprinkle a pinch of salt, pepper and lime juice.||1 cup||175||Carbs-26g, proteins- 13g, fats-2g, fiber-4g||Sprouting increases the protein availability and nutrient absorption. Fenugreek seeds help in normalizing blood sugar levels, lowers total cholesterol and LDL-bad cholesterol in the bloodstream.|
|Breakfast||Oats porridge||Oats-50g, add a pinch of salt and pepper, prepared with water.||1 cup||203||Carbs-35g, proteins-8g, fats-3.4g, fiber-6.6g||Oats are a great source of manganese, phosphorus and are a good source of biotin, vitamin B1, magnesium, dietary fiber, zinc, and protein.|
|Breakfast||Guava||Guava-150g||1 no.||73||Carbs-16g, protein- 1.3g, fat-0.4, fiber-8g||Guava contains nutrients that help curb all kinds of illnesses, including cancer and diabetes. Its vitamin A content is five times that of an orange, and it also has good amounts of fiber and folate, and possibly more vitamin C than any other fruit.|
|Breakfast||walnuts||Walnuts-5||5 no||108||Carbs-11g, proteins-1.5g, fats-6.4g, fiber-0.2g||Walnuts are a rich source of antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. They can lower cholesterol, reduce the oxidative stress caused by the free radicals, and decrease unhealthy inflammation.|
|Lunch||Quinoa||Steamed Quinoa-100g||1 cup||331||Carbs-60g, proteins- 13g, fats-4.3g, fiber- 8g||Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.|
|Lunch||Steamed/Raw veggies||Steamed/raw vegetables: carrots-30g, cabbage-30g, french beans-20g, tomato-20g, sprinkle a pinch of salt, pepper and 1 tsp lime juice||1 cup||30||Carbs-6g, proteins-1.3g, fats-0g, fiber-1.3g||Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure.|
|Lunch||Garlic chicken||cooked with 100gms skinless chicken breast, finely chopped garlic-20g, onion and tomatoes- 40g, ginger – 1tsp, oil-2 tsp, chilly powder-1tsp, corriander-10g, salt to taste||1 cup||222||Carbs-10g, proteins-26g, fats-8.6g, fiber-0.4g||Chicken breasts are high in proteins, low in fats and packed with nutrients such as B vitamins and amino acids.
Garlic is an excellent source of vitamin B6. 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.
|Snacks||Green peas salad||Boiled green peas-100g, onion, and tomato-40g, 1tsp-lime juice, sprinkle some flax seeds, salt and pepper||1 cup||106||Carbs-19g, proteins-7.5g, fats-0.1g, fiber-4.3g||Green peas contain antioxidant and anti-inflammatory properties, helps regulate blood glucose levels and promote heart health.|
|Dinner||Spinach roti||Spinach-100g, whole wheat atta-100g, sprinkle some salt and jeera||2 no.||365||Carbs-72g, proteins- 14g, fats-2.4g, fiber-2.5g||Spinach is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese, calcium, potassium, iron, and folate. whole wheat is good a good source of B vitamins, minerals, and fiber.|
|Dinner||Chole curry||Chickpeas-100g, onion, and tomato -40g, 1 tsp-chilly powder, salt to taste, oil 1tsp||1 cup||381||Carbs-60g, proteins- 24g, fats-5g, fiber-4g||Chickpeas contain high protein, fiber, complex carbohydrates, vitamin A, folate, iron, and zinc.|
1. In the case of high blood pressure limit the amount of salt used in the preparations.
2. If portion size varies from above, calculate the calories accordingly.
3. 1 tsp = 1 Teaspoon.