Balanced Sample Meal Plan-4 for Healthy Individuals

Provides: The following sample meal plan provides 2000 calories approx.

Works for: This sample 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 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 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, coriander-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 meal plan preparations.
2. If portion size varies from the above sample meal plan, calculate the calories accordingly.
3. 1 tsp = 1 Teaspoon.

Written by MedPlus