Balanced Sample Meal Plan-2 for Healthy Individuals

In continuation to the previous meal plan article series. Here is another sample meal plan for every individual to lead a healthy balanced life.

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.

Balanced Sample Meal Plan

Meal Food Item Description Portion Total Calories Nutrition Facts Other Nutrients
Early Morning Pomegranate 150g 1 cup 65 Carbs-21g, proteins-3g, total fats-0.1g, fiber-8g Anar contains high antioxidants that remove free radicals, protect cells from damage, and reduce inflammation.
Breakfast Ragi malt Ragi-100g, prepared with water, a pinch of salt and pepper, add 200ml buttermilk 1 cup 350 Carbs-71g, proteins-9g, total fats-4g, fiber-4g Ragi is a rich source of calcium, fiber, vitamin A, B1, B2, B3, and protein. Ragi is also beneficial in controlling blood glucose levels and is great food for a healthy heart.
Breakfast Omelet Egg whites-2, egg yolk-1, sprinkle a pinch of salt &pepper- prepare on a non-stick pan 1 no. 108 Carbs-0g, protein-14g, fats-6g, fiber-0g Eggs contain high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2. The whole egg is a rich source of selenium, vitamin D, B6, B12, and minerals such as zinc, iron, and copper.
Breakfast Orange 200 g 1 no. 100 Carbs-22g, proteins-2g, fats-0.4g, fiber-1g Orange is considered low GI fruit and can be taken by diabetics too. it is rich in vitamins and minerals such as vitamin C, thiamin, folate, and potassium and is a good source of antioxidants.
Lunch Veg Pulav Prepared with rice-100g, carrots- 30g, cauliflower 30g, capsicum- 20g, french beans-30g, tomato-20g, green chilly-4, required salt and pepper, oil 1tsp 1 cup 420 Carbs-86g, proteins-8g, total fats-4g, fiber-2g Vegetables are packed with many nutrients including potassium, folic acid, vitamin A, C, and dietary fiber. Rice is a good source of B complex vitamins and this combination helps to lower the glycemic index of rice and makes it healthy. It is also an excellent source of iron, calcium manganese, selenium, and phosphorous.
Lunch Tofu Prepared with tofu-150g, onion and tomato puree-40g, 1tsp- chilly powder, salt to taste, 1tsp- oil 1 cup 170 Carbs-6g, proteins- 12g, fats-11g, fiber-1g Tofu is a complete protein with essential amino acids. In addition, tofu is a good source of magnesium, copper, zinc, and vitamin B1.
Lunch Curd 150g 1 cup 90 Carbs-4.5g, proteins-4.5g, fats-6g, fiber-0g The curd is rich in lactic acid, calcium, and phosphorus.
Snacks Walnuts 5 nos 5 nos 107 Carbs-11g, proteins-2g, fats-6g, fiber-0.2g Walnuts help in improving blood vessel function and their high antioxidant content helps in fighting damaging free radicles. These are an excellent source of omega-3 fatty acids beneficial for the brain and a healthy heart.
Dinner Fenugreek Phulka Whole wheat atta-100g, fenugreek seed powder-2tsp 2 nos 350 Carbs-70g, proteins- 13g, fats-2g, fiber-2g Fenugreek seeds or leaves are rich in calcium, iron, vitamin A, K, and folate and are best for controlling blood sugar levels, helping fight against heart diseases, and relieving constipation while wheat is good a good source of B vitamins, minerals, and fiber.
Dinner Chole Curry Prepared with channa/chickpea -50g, onion, and tomato-30g, ginger garlic-1tsp, green chilly-4, oil 1tsp. 1 cup 226 Carbs-33g, proteins- 13g, fats-4g, fiber-3g Chickpeas are an excellent source of plant-based protein, and fiber and contain several key vitamins and minerals.


1. In the case of high blood pressure limit the amount of salt used in the preparation.
2. If portion size varies from above, calculate the calories accordingly.
3. 1 tsp = 1 Teaspoon.


Written by MedPlus