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|
|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.|
- 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.