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Balanced Sample Meal Plan-9 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.


Carrots are high in Vitamin A(Beta carotene), as well as Vitamins B and C, Iron and Calcium. Whole wheat flour is a source of B- complex vitamins, minerals and fiber.

Meal Food item Description Portion Total calories Nutrition facts Other Nutrients
Early morning Sprouts Sprouted Chickpeas-20g, whole moong-20g, grated carrot-20g, chopped tomato-20g, finely chopped Pineapple- 50g, lime juice-1tsp, a pinch of salt and pepper 1 cup 175 Carbs-31g, proteins-12g, fats-0.4g, fiber-2.1g Sprouted beans contain good source of calcium, magnesium, phosphorus, potassium, folate and vitamin A. it also contains small amounts of sodium, iron, B vitamins and vitamin C.

Pineapple is a good choice for maintenance of healthy heart, eye and bone health. This fruit contains high antioxidants and anti-inflammatory properties, several vitamins, minerals, and fiber that can be beneficial. The key in diabetes is to eat pineapple in moderate amounts.

Breakfast Oat meal Oats-50g, Prepared with water, add a pinch of salt and pepper, mix yogurt-50g, chopped apple-50g and  banana slices-30g(Banana is optional) 1 cup 290 Carbs-49g, proteins-10.5g, fats-5.8g, fiber-6g Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol.

Banana contains good amounts of B vitamins, magnesium, potassium and fiber.

Apples are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no cholesterol. Apples are high in polyphenols, which function as antioxidants.

Breakfast Almonds Soaked Almonds-10 nos 10 no. 80 Carbs-2g, proteins-2g, fats-7g, fiber-0.2g Almonds are a good source of protein, calcium, potassium, magnesium and vitamin E.
Lunch Chicken soup Skin less Chicken breast-50g, add pinch of salt and pepper 1 cup 54 Carbs-0g, proteins-12g, fats-0.3g, fiber-0g Chicken is rich in essential amino acids, good in niacin, selenium, vitamin B5. Hot chicken soup is good for soothing cold and flu symptoms and also sooth a sour throat.
Lunch Vegetable Biryani Prepared with long grain rice-100g, carrots-30g, cauliflower-50g, onion and tomato-40g, french beans-30g, capsicum-20g, ginger garlic paste-1tsp, green chilly-3, corriander-10g, oil-1tsp, mixed spices-1tsp, salt to taste 1 cup 482 Carbs-93g, proteins-15.6g, fats-5.4g, fiber-3g vegetables are packed with  several nutrients including potassium, folic acid, vitamin A,E,C and dietary fiber.  Rice is a source of B-complex, vitamins and minerals.
Lunch Panner masala Panner-50g, onion and tomato-40g, ginger garlic paste-1tsp, chilli powder-1tsp, salt to taste, oil-1tsp 1 cup 187 Carbs-4.8g, proteins-9.6g, fats-14.4g, fiber-0.3g Paneer is high in proteins, calcium, phosphorus and magnesium.
Lunch Buttermilk Plain buttermilk-200ml 1 cup 35 Carbs-2g, proteins-1.6g, fats-2.2g, fiber-0g Buttermilk is rich in potassium, vitamin B-12, calcium, phosphorous and probiotics which is essential for the body. Buttermilk contains good bacteria called The Lactic acid bacteria which helps in improving the immunity of the body.
Snacks Sprouted brown chickpeas Sprouted brown channa/chickpeas-50g, finely chopped tomato-20g, sprinkle a pinch of salt, pepper and 1tsp lime juice 1 cup 196 Carbs-32g, proteins-10.3g, fats-3g, fiber-6.3g Chickpeas are good source of plant based protein, calcium, magnesium, phosphorus, folate, vitamin A and a small amounts of B vitamins, sodium and iron.
Dinner Carrot Roti Grated carrot-50g, whole wheat flour-100g 2 no. 346 Carbs-70g, proteins-12.5g, fats-1.8g, fiber-2.5g
Dinner  Green plantain curry Green plantain/Unripe banana-150g, onion and tomato-40g, ginger garlic paste-1tsp, green chilli-2, salt to taste, oil-1tsp  1 cup 150 Carbs-25.2g, proteins-2.6g, fats-4.3g, fiber-1.3g It helps with muscle contractions, which is very important when it comes to your heart. When you suffer from high blood pressure, it’s best to increase your potassium, magnesium, and calcium intake. Green plantains have large quantities of potassium and magnesium, and also rich source of vitamin A, C, B6 and fiber.
  1. In case of High blood pressure limit the amount of salt used in the preparations.
  2. 1 tsp = 1 Teaspoon
  3. 1 tbsp = 1 Tablespoon
  4. If portion size varies from above, calculate the calories accordingly.

Written by MedPlus