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Balanced Sample Meal Plan-8 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 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 chilli2no, 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-caroteneBesan 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.

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