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||Mixed fruit||Mixture of fruits: apple- 50g, pomegranate- 50g, grapes – 50g||1 cup||90||Carbs-20g, proteins-1.2g, fats-0.5g, fiber-4.4g||Fruits are an excellent source of vitamins, minerals including vitamin C, folate, potassium and dietary fiber. Fruits are low in fats, sodium and are cholesterol free.|
|Early morning||Walnuts||Walnuts-5||5 no.||108||Carbs-11g, proteins-1.5g, fats-6.4g, fiber-0.2||Walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), they are also a good source of the essential fatty acid omega-3. They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.|
|Breakfast||Oats idly||Prepared with oats-50g, ravva-20g, grated carrot-50g, curd-30g, seasonings-1tsp, salt to taste||3 no.||346||Carbs-57g, proteins-17g, fats-5.6g, fiber-3.1g||Oats are an great source of manganese and phosphorus. They are also good source of biotin, vitamin B1, magnesium, dietary fiber, zinc and protein.|
|Breakfast||Tomato mint chutney||Tomato-100g, mint-40g, seasonings-1tsp, green chilly-2no., garlic cloves-2no||1 cup||44||Carbs-6.5g, proteins-3.3g, fats-0.5g, fiber-2g||Tomatoes are a great source of antioxidant lycopene, vitamin C, K, Potassium and folate. Mint contains small amounts of potassium, magnesium, calcium, phosphorus, vitamin C, iron and vitamin A.|
|Lunch||Rice||Steamed Rice-100g||1 cup||345||Carbs-79g, proteins-6.4g, fats-0.4g, fiber-0.2g||Brown rice has the side hull and bran. The side hulls and bran provides “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium.|
|Lunch||Fish curry||King Fish (vanjaram)- 100g, onion and tomatoes-40g, ginger garlic paste-1tsp, tamarind pulp-10ml, mint and corriander-20g, green chilly-2, salt to taste, oil-1tsp||1 cup||216||Carbs-12g, proteins-24g, fats-8g, fiber-1.1g||Fish is a good source of protein, vitamin D and omega 3 fatty acids that help protect against many diseases.|
|Lunch||Buttermilk||Buttermilk- 200ml, fenugreek seeds-1tsp||1 cup||32||Carbs-2g, proteins-1.3g, fats-2g, fiber-0g||Buttermilk is low in fat and calories. sprinkle some jeere, coriander, mint leaves and lemon to add on flavour.Fenugreek helps in normalizing blood sugar levels, lowers total cholesterol and LDL-bad cholesterol in blood stream.|
|Snacks||Grapes||Black/Red Grapes-150g||1 cup||90||Carbs-20g, proteins-1g, fats-0.6g, fiber-4.5g||Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. This may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals.|
|Dinner||Karela Thepla||Prepared with wheat flour-100g, gram flour(Besan)-50g, Grated Bittergourd (karela)-30g, grated ginger-1tsp, green chilli–2no, sprinkle a pinch of red chilli flakes, jeera powder, turmeric and ajwain, ghee-1tsp||3 no.||590||Carbs-102g, proteins-24g, fats-9.4g, fiber-7.9g|| Bitter gourd contains anti-diabetic properties and important nutrients like iron, magnesium, potassium, vitamin C, dietary fiber, calcium and beta-carotene. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine.
Whole wheat flour is a source of B- complex vitamins, minerals and fiber.
|Dinner||Yogurt dip||Yogurt-150g, 1tbsp-flax seed powder, a pinch of salt, jeera powder and pepper||1 cup||125||Carbs-6.4g, proteins-6g, fats-8.4g, fiber-0.3g||Good quality yogurt contains live bacteria helps strengthen intestinal health and immunity. It is also rich in iodine, calcium and phosphorus.
Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Lignans, which have high antioxidant properties. They are a good source of dietary fiber and minerals like manganese, thiamine and magnesium.
- 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.