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Balanced Sample Meal Plan-5 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

Ragi malt Prepared with water, Ragi-50g 1 cup 163 Carbs-36g, proteins-3.5g, fats-0.5g, fiber-2g Ragi is also a rich source of fiber and helps lower cholesterol level. And is the best food for weight control, diabetes and in cooling the body.
Early morning Orange Orange- 150g 1 no. 72 Carbs-16g, protein-1g, fats-0.4g, fiber-1g Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid, and folate as well as vitamin A, calcium, copper and potassium
Breakfast Poha Prepare with jowar flakes. Jowar flakes-100g,  onion, and tomato 40g, green chilly- 2,  seasonings- 1tsp, oil 1tsp, sprinkle some coriander and mint leaves, lime juice-1tbsp 1 cup 393 Carbs-76g, protein-11g, fats-5g, fiber-2g Jowar flakes are a good source of fiber, protein, iron, and copper. Lowers bad cholesterol levels in the bloodstream, aids in heart health.
Breakfast Badam Overnight Soaked Badam- 10 nos 10no. 80 Carbs-2g, proteins-2g, fats-7g, fiber-0.2g Badam is a good source of protein, calcium, potassium, magnesium and vitamin E.
Lunch Vegetable salad Prepared with carrot-100g, cucumber-100g, 1tbsp- ground flax seeds, olive oil-1tsp 1 cup 24 Carbs-4.1g, proteins-1.2g, fats-0.3g, fiber-2g Cucumbers are a good source of vitamin K, molybdenum, and pantothenic acid, copper, potassium, manganese, vitamin C, phosphorus. They also contain the important nail health-promoting mineral silica.

Carrots are a good source of vitamin A (from beta-carotene), vitamin K, potassium, folate.

 Lunch Rice Hand pound, steamed rice- 100g 1 cup 349 Carbs-77.4g, proteins-8.5g, fats-0.6g, fiber-0g Hand pound rice is low in glycemic index-can be taken by diabetics  and it is a good source of protein, vitamins, and minerals like B vitamins, manganese, selenium -reduces the risk of cancers, vitamin E- an anti-aging agent.
 Lunch Tomato dal Prepared with tomato-100g, toor dal-50g, onion-20g, chilly-2nos, salt to taste, 1tsp oil for seasoning 1 cup 232 Carbs-35g, proteins-12.2g, fats-5g, fiber-1.6g Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. Dal is a source of calcium, iron, sodium, and potassium
 Lunch Buttermilk Buttermilk with 1tsp fenugreek powder, squeeze lime juice and add finely chopped coriander leaves 250ml 50 Carbs-3g, proteins-3g, fats-3g, fiber-0.3g Buttermilk contains all essential macronutrients, encourages digestion and has a cooling effect on digestive track. Effective against dehydration. Fenugreek has anti-parasitic, anti-inflammatory properties. It lowers bad cholesterol, hepatoprotective and helps recovery from illness due to infections.
Snacks Sweet potato Boiled sweet potato-150g 1 cup 180 Carbs- 42g, proteins-2g, fats-0.4g, fiber-1.2g Sweet potatoes are packed with calcium, potassium, vitamin A, and C.
Dinner Bajra roti Bajra flour-100g 2 no. 360 Carbs-67g, proteins-11.6g, fats-5g, fiber-1.2g Bajra is a good source of essential compounds like protein, fiber, phosphorous, magnesium and iron.
 Dinner Tofu curry Tofu-100g, onion n tomato puree 40g, 1tsp chilly powder, salt to taste, 1tsp oil 1 cup 133 Carbs-5g, proteins-8g, fats-9g, fiber-0.6g Tofu is a good source of protein and contains all eight essential amino acids. It is also a good source of iron, calcium, manganese, selenium, phosphorous, magnesium, copper, zinc and vitamin B1.

Notes:

  • In case of High blood pressure limit the amount of salt used in the preparations.
  • 1 tsp = 1 Teaspoon.
  • 1 tbsp = 1 Tablespoon.
  • If portion size varies from above, calculate the calories accordingly.

Written by MedPlus