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. |
Notes:
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.