Scribd
Upload
133 views2 pages

Healthy Meal Choices Guide

The document provides meal and snack options for breakfast, mid-morning, lunch, evening, and dinner including dishes like quinoa upma, oats porridge, poha, salads, dals, roti, rice, sprouted snacks and more with an emphasis on whole grains, vegetables and minimal oil.

Uploaded by

Kshitij Lau
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
133 views2 pages

Healthy Meal Choices Guide

The document provides meal and snack options for breakfast, mid-morning, lunch, evening, and dinner including dishes like quinoa upma, oats porridge, poha, salads, dals, roti, rice, sprouted snacks and more with an emphasis on whole grains, vegetables and minimal oil.

Uploaded by

Kshitij Lau
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
You are on page 1/ 2

Breakfast Options (Choose any one):

1. Quinoa Upma (1 small bowl) with mixed vegetables.


2. Oats Porridge (1 bowl) with almond milk and 1 small bowl of fresh fruits.
3. Whole wheat vegetable stuffed Paratha (1 medium-sized) with a bowl of low-fat
yogurt (1 small bowl).
4. Poha (beaten rice) (1 small bowl) cooked with lots of veggies and minimal oil.
5. Mixed vegetable and Paneer (cottage cheese) sandwich (2 medium-sized slices
of whole-grain bread).

Mid Morning Snack Options (Choose any one):

1. A bowl (1 small bowl) of seasonal fruits.


2. A handful of mixed nuts (Almonds/Walnuts) (~10-12 pieces).
3. A small bowl of sprouts or roasted chickpeas.

Lunch Options (Choose any one):

1. Salad (1 medium bowl) with cucumbers, carrots, tomatoes, beetroot, and lettuce.
2. Whole wheat Roti (1-2 pieces) with a portion of vegetable curry.
3. A serving of any Dal (1 medium bowl), cooked with minimal oil and spices.
4. Brown Rice (1 small bowl) with a portion of vegetable curry and a small bowl of
Raita.

Evening Snack Options (Choose any one):

1. Sprouted Moong Salad (1 small bowl).


2. A glass of buttermilk or fresh fruit juice without sugar.
3. Roasted Makhana (Fox nuts) (1 small bowl).

Dinner Options (Choose any one):

1. Whole wheat Roti (1-2 pieces) with a portion of mixed vegetable curry.
2. Brown Rice (1 small bowl) with a serving of any Dal or Sambar.
3. A bowl of Vegetable Pulao or Khichdi.
4. Quinoa (1 small bowl) with a portion of mixed vegetable curry.

Before Bed (Choose any one):


1. A glass of warm skimmed milk with a pinch of turmeric.
2. A cup of green tea.

You might also like