Balanced Sample Meal Plan-6 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 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.

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.

Written by MedPlus