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DIET Jduehdgd

The document outlines a 7-day meal plan with daily caloric intake ranging from ~900 to ~1150 kcal, emphasizing key nutrients like protein, iron, and fiber. Each day includes a structured schedule of meals and snacks, featuring a variety of fruits, vegetables, and whole grains. The plan aims to provide balanced nutrition while incorporating regional foods and healthy cooking methods.

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vaishnavi.madikanti4
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17 views7 pages

DIET Jduehdgd

The document outlines a 7-day meal plan with daily caloric intake ranging from ~900 to ~1150 kcal, emphasizing key nutrients like protein, iron, and fiber. Each day includes a structured schedule of meals and snacks, featuring a variety of fruits, vegetables, and whole grains. The plan aims to provide balanced nutrition while incorporating regional foods and healthy cooking methods.

Uploaded by

vaishnavi.madikanti4
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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●​ 1 regional fruit​

Lunch (1:00 PM):

●​ 1 cup salad with 1/2 cup boiled chickpeas, 1/2 cucumber, 1 tomato, 1/4
bell pepper, 1 tsp ghee, rock salt, lemon, jeera powder​

●​ 1 cup buttermilk​

Evening Snack (4:30 PM):

●​ 20g roasted chana​

Dinner (7:30 PM):

●​ 1 cup lauki sabzi​

●​ 1 multigrain roti (approx. 50g)​

●​ 1/2 cup plain curd​

Day 2 – ~1000 kcal

Key Nutrients: Iron, Protein, Calcium, Fiber, Vitamin A, Magnesium

Morning:

●​ 1 glass methi water​

●​ 1 walnut + 3 almonds​

Breakfast:

●​ 1 small bowl vegetable upma (approx. 1 cup)​

●​ 1 cup herbal tea​


Mid-morning:

●​ 1 regional fruit​

Lunch:

●​ 1 cup palak tofu curry​

●​ 1 small jowar roti (approx. 50g)​

●​ 1/2 cup cucumber salad​

Evening Snack:

●​ 1 cup green tea + 1 tbsp roasted sunflower seeds​

Dinner:

●​ 1 cup vegetable soup with lentils​

●​ 1 medium guava/ apple​

Day 3 – ~1150 kcal

Key Nutrients: Omega-3, Iron, Folate, Protein, Fiber, Potassium

Morning:

●​ 1 glass cinnamon water​

●​ 3 almonds + 1 walnut​

Breakfast:

●​ 1 bowl oats porridge (made with 1/2 cup oats, 1 cup almond milk)​

●​ 1 tbsp flaxseeds​

●​ 1 small chopped apple​


Mid-morning:

●​ 1 cup coconut water​

Lunch:

●​ 1 cup mixed vegetable dal​

●​ 1 small bowl (approx. 1/2 cup) brown rice​

●​ 1/2 cup stir-fried greens​

Evening Snack:

●​ 1 date + 10 peanuts​

Dinner:

●​ 100g grilled tofu tikka​

●​ 1/2 cup sautéed broccoli, 1/2 cup sautéed capsicum​

Day 4 – ~1050 kcal

Key Nutrients: Fiber, Calcium, Iron, Zinc, Vitamins A and C

Morning:

●​ 1 glass jeera water​

●​ 4 soaked almonds​

Breakfast:

●​ 1 besan chillas (medium-sized) with spinach & methi​

●​ 1 tbsp mint chutney​


Mid-morning:

●​ 1 medium apple​

Lunch:

●​ 1 cup rajma​

●​ 1 small bowl (approx. 1/2 cup) white rice​

●​ 1/2 cup salad with lemon juice​

Evening Snack:

●​ 1 cup green tea + 30g roasted foxnuts​

Dinner:

●​ 1 cup mixed veg soup​

●​ 1 slice whole wheat toast (approx. 30g)​

●​ 1/2 cup plain curd​

Day 5 – ~900 kcal

Key Nutrients: Iron, Vitamin B6, Omega-3, Fiber, Protein

Morning:

●​ 1 glass warm lemon water​

●​ 1 walnut + 3 almonds​

Breakfast:

●​ Smoothie (1/2 cup spinach, 1/2 banana, 1 cup almond milk, 1 tbsp
flaxseed)​

Mid-morning:

●​ chia seeds water with lemon​

Lunch:

●​ 1 whole wheat chapati (approx. 50g)​

●​ 1 cup bhindi sabzi​

●​ 1/2 cup plain curd​

Evening Snack:

●​ 1 cup buttermilk + 1 tbsp pumpkin seeds​

Dinner:

●​ 1 bowl vegetable khichdi (made with 1/2 cup dalia, 1/4 cup moong dal)​

●​ 1/2 cup cabbage salad with some protien​

Day 6 – ~1150 kcal

Key Nutrients: Protein, Calcium, Fiber, Vitamin E, Zinc

Morning:

●​ 1 cup tulsi ginger tea​

●​ 4 soaked almonds​

Breakfast:

●​ 1 small bowl sprouts salad (approx. 1 cup)​


●​ 1 multigrain toast (approx. 30g)​

Mid-morning:

●​ 1 regional fruit​

Lunch:

●​ 1 cup tofu bhurji​

●​ 1 small millet roti (approx. 50g)​

●​ 1/2 cup cucumber raita​

Evening Snack:

●​ 1 cup herbal tea + 30g roasted makhana​

Day 7 – ~1050 kcal

Key Nutrients: Protein, Iron, Vitamin C, Potassium, Omega-3, Fiber

Morning:

●​ 1 glass ginger lemon water​

●​ 1 walnut + 3 almonds​

Breakfast:

●​ 1 bowl dalia porridge (made with 1/4 cup dalia, 1/2 apple, and 1 tsp chia
seeds)​

Mid-morning:
●​ 1 medium guava​

Lunch:

●​ 1 cup mixed veg sambar​

●​ 1 small ragi dosa​

●​ 1/2 cup cabbage carrot salad​

Evening Snack:

●​ 1 cup buttermilk + 1 tbsp sunflower seeds​

Dinner:

●​ 1 cup moong dal soup​

●​ 1/2 cup sautéed vegetables​

●​ 1 tbsp pumpkin seeds

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