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 | Carrot and Apple juice | Prepared with carrot-150g, apple-100g and add 1tbsp lime juice | 1 cup | 190 | Carbs-29.3g, proteins-1.5g, fats-0.8g, fiber-3g | Carrots are very high in Vitamin A, as well as Vitamins B and C, Iron and Calcium. Apples are high in Vitamins and minerals and are a good source of pectin and antioxidants. |
| Breakfast | Ragi Sangati | Prepared with ragi-100g, sprinkle a pinch of salt and pepper | 1 boll | 329 | Carbs-72g, proteins-7.3g, fats-1.3g, fiber-3.6g | Ragi is rich in calcium and protein and also have a good amount of fiber, iron and other minerals |
| Breakfast | Sambar | prepared with 20g toor dal, 20ml tamarind pulp, 10g bhindi, 20g bottle gourd, add required water, salt to taste, 1 tsp oil for seasonings | 1 cup | 203 | Carbs-29g, proteins- 11g, fats-4.8g, fiber-1g | Sambar is made with lentils. Lentils are rich in proteins, calcium, sodium, potassium. Added vegetables are a good source of vitamins and minerals |
| Lunch | Korra rice | Korra rice-100g, cooked with finely chopped beans-20g, tomatoes-50g, cauliflower-50g, carrots- 50g | 1 cup | 375 | Carbs-67g, proteins-15.3g, fats-4.8g, fiber-10.5g | Korra rice is also known as foxtail millet is a source of protein, fiber, iron, and copper. It helps lower bad cholesterol and diabetic friendly too. |
| Lunch | Cowpeas masala | Cowpeas-50g, onion and tomato-40g, ginger n garlic-1tbsp, 1tsp cinnamon powder, 1tsp methi powder, freshly grated coconut-20g, 1 tsp chilly powder, oil-1tsp, salt to taste | 1 cup | 325 | Carbs-37g, proteins-14.4g, fats-13g, fiber-5g | Cowpeas contains almost all essential vitamins and minerals including B complex vitamins, vitamin A, C, folic acid, iron, potassium, magnesium, calcium, selenium, sodium, zinc, copper and phosphorus. They are also a good source of fiber. |
| Lunch | Buttermilk | Buttermilk-250ml with 1tsp fenugreek seed powder | 1 glass | 49 | Carbs-2.8g, proteins-2.9g, fats-2.9g, fiber-0.2 | Homemade Buttermilk is a rich source of probiotics. Like yogurt, buttermilk 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. |
| snacks | Walnuts | Walnuts-10 halves | 10 no. | 130 | Carbs-2.2g, proteins-3.1g, fats-12g, fiber-0.5g | Walnuts are a rich source of heart-healthy monounsaturated and polyunsaturated fats and an excellent source of those hard to find omega-3 fatty acids. They are also a good source of antioxidant- polyphenols, which helps reduce inflammation in the brain. |
| Dinner | Stuffed cauliflower roti | Prepared with cauliflower-100g, whole wheat flour -100g | 3 no. | 369 | Carbs-73g, proteins-14.7g, fats-2.1g, fiber-3g | Cauliflower is a good source of antioxidants, vitamin C, E, K, B- complex vitamins, folate, calcium, magnesium, phosphorous, potassium, zinc, sodium, and iron Whole wheat is a good source of B vitamins, iron, selenium, and magnesium. |
| Dinner | Bittergourd curry | Bittergourd-50g, onion-20g, 1tsp chilly powder, salt to taste, oil-1tp | 1/2 cup | 58 | Carbs-4.6g, proteins-1g, fats-4g, fiber-0.5g | Bittergourd is a good source of Beta-carotene, magnesium, calcium, potassium, vitamin C, and dietary fiber. Bitter gourd contains excellent anti-diabetic properties. |
Notes:
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.