Balanced Sample Meal Plan-7 for Healthy Individuals

Provides: Provides 2000 calories approx.

Works for: 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 Ragi porridge prepared with 100ml skim milk, ragi-50g, a pinch of cardamom powder, 1tsp cinnamon powder, 1tsp grated jaggery(optional) 1 cup 217 Carbs-46.5g, proteins-6.2g, fats-0.7g, fiber-3.2g Ragi is a rich source of calcium, fiber, vitamin A, B1, B2, B3, and protein. Ragi is beneficial in diabetes, CVD’s.
Breakfast Green Dosa Prepared with sprouted green gram-50g, spinach-50g, finely chopped coriander leaves-50g, onion-20g, green chili-2no., sprinkle some jeera and salt 3 no. 211 Carbs-35g, proteins-14.9g, fats-1.3g, fiber-3g Sprouted green gram is a good source of protein, fiber, vitamin A, C, K, B complex vitamins, folate, iron, and potassium. These are low in calories and glycemic index, hence suitable for diabetics. Dark green leafy vegetables are good sources of many vitamins such as vitamins A, C, K, folate, and minerals such as iron and calcium. They are also a source of fiber.
Breakfast Mint Coconut chutney Mint leaves-50g, grated coconut-20g, tomato-20g, garlic-2 cloves, green chilly-2no, salt to taste 1 cup 115 Carbs-6.2g, proteins-3.4g, fats-8.6g, fiber-2g Mint contains small amounts of potassium, magnesium, calcium, phosphorus, vitamin C, iron and vitamin A. Tender coconut is low in cholesterol and sodium and also a good source of manganese and fiber.
 Breakfast Orange Orange-200g 1 no. 97 Carbs-22g   proteins-1.4g, fats-0.4g, fiber-0.6g Orange is considered low GI fruit and can be taken by diabetics. it is rich in several vitamins and minerals. Good source of vitamin C, rich in antioxidants.
Lunch Chicken biryani Prepared with chicken-100g, rice-100g, onion and tomato-40g, ginger garlic paste-1tsp, green chilly-3, spices-1tsp, coriander, and mint leaves-20g, ghee-2tsp, salt to taste 1 cup 552 Carbs-82g, proteins-33.7g, fats-10.7g, fiber-1.2g Chicken breasts are a source of proteins, low in fats and packed with nutrients such as B vitamins and amino acids.

Rice is an excellent source of B complex vitamins and minerals

 Lunch cucumber raita Grated Cucumber-200g, yogurt-100g, sprinkle a pinch of pepper powder, jeera powder, and salt 1 cup 86 Carbs-8g, proteins-4g, fats-4.2g, fiber-0.8g Cucumber contains a large amount of water and is also rich in Vitamin C. The cucumber skin is rich in fiber and contains a variety of minerals like potassium, magnesium, and tryptophan. Vitamin C is important for a good immune system.

Good quality yogurt contains live bacteria helps strengthen intestinal health and immunity. It is also rich in iodine, calcium, and phosphorus.

 Snacks Green tea


Green tea with 1tbsp cinnamon powder(optional) 1 cup 26 Carbs-6g, proteins-0.3g, fats-0.1g, fiber-4g Green tea is rich in antioxidant polyphenols, flavonoids, and catechins. They help lower cholesterol, blood pressure and keep blood sugar stable in people with diabetes.

Cinnamon contains antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immune-boosting, cancer-fighting and heart disease-protecting abilities.

  Snacks Channa salad Sprouted Channa-50g, onion, and tomato-40g sprinkle a pinch of jeera, pepper powder, and salt, squeeze lime on top of the salad 1 cup 175 Carbs-30.4g, proteins-12.4g, fats-0.5g, fiber-2.2g Channa(chickpeas) are high in protein and fiber. This helps you feel full and to curb food cravings and unhealthy snacking. Soaking and sprouting helps to eliminate phytic acid and may greatly increase mineral absorption in addition to making the beans more digestible.
Dinner Methi Roti Methi leaves – 100g, whole wheat flour-100g 2 no. 392 Carbs-75.4g, proteins-16.5g, fats-2.7g, fiber-2.9g Methi leaves are rich in calcium, iron, vitamin A, K, folate and is best for controlling blood sugar levels.

whole wheat is good a good source of B vitamins, minerals, and fiber.

 Dinner Brinjal drumstick curry Prepared with brinjal-100g, drumstick-100g, onion, and tomato-40g, ginger garlic paste-1tsp, chilly powder-1tsp, oil-1tsp, salt to taste 1 cup 105 Carbs-11.9g, proteins-4.4g, fats-4.4g, fiber-6.4g Brinjals are a rich source of vitamin C, vitamin K, vitamin B6, thiamine, niacin, magnesium, phosphorus, copper, dietary fiber, folic acid, potassium, and manganese. It also contains high levels of vitamin C, which boosts the immune activity and helps in eliminating the harmful free radicals from the body.

Drumsticks are rich in iron, calcium, manganese, magnesium, copper, selenium and vitamins which help build strong bones. They are also a good source of B complex vitamins which play a vital role in digestion.

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

Written by MedPlus