Designed By
Avani Shah
BSC, MSC - Clinical Nutrition and Dietetics
Non Vegetarian
diet cha rt
Arijit Pal
User Id : 1384417
Date of Purchase: Jun 26 2018
Table of Content
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 . M O N D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
namkeen oats / Idli 2 pc / boiled egg / chicken sausage
Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit guvava (1)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 2 / Rice (1/2 B) Veg cabbage (1B)
Dal / chicken / sambhar (1B) Salad (1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories
Palak soup / chicken soup
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2) Dal / rassam (1B) / fish 1-2 pc
Lauki Veg (1B) Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
2 . T U E S D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
Upma 1 bowl / baked egg / chicken grilled
Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit Papaya (1B)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 2 / Rice (1/2 B) Veg peas (1B)
Dal / chicken / rassam (1B) Salad (1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat
4 almonds 1 walnut / chicken grilled 2 pcs
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2) Dal / sambhar (1B) / chicken 1-2 pc
Tinda veg (1B) Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
3 . W E D N E S D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
Sewai upma / Uttapam 2 pc / boiled egg / chicken
sausage
Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit apple (1)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 2 / Rice (1/2 B) Veg methi (1B) Dal (1B)
Salad / chicken / sambhar (1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories
Tomato soup / chicken soup
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2) Carrot capsicum Veg (1B)
Dal / rassam (1B) / fish 1-2 pc Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
4 . T H U R S D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
Idli 2 pc/ baked egg / chicken grilled Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit orange (1B)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 1 / Rice (1B) Veg bhindi (1B) Dal (1B)
Salad / chicken (1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat
4 almonds 1 walnut / chicken grileed 2 pcs
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2nos) Turai Veg (1B)
Dal (1B) / chicken 1-2 pc Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
5 . F R I D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
Dosa 2 / boiled egg / chicken sausage Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit Guvava (1)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 2 / Rice (1/2 B) Veg paneer (1B)
Dal / chicken / rassam (1B) Salad(1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories
Lemon cirraibder soup / chicken soup
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2nos) mix Veg (1B)
Dal / sambhar (1B) / fish 1-2 pc Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
6 . S A T U R D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
namkeen oats / upma / baked egg /chicken grilled
Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit Papaya (1B)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 2 / Rice (1/2 B) Veg lauki (1B)
Dal / chicken / sambhar (1B) Salad(1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat
4 almonds 1 walnut / chicken grilled 2 pcs
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2nos) Cauliflower Veg (1B)
Dal / rassam (1B) / chicken 1-2 pc Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
7 . S U N D A Y 1725 Calories, 41 protein, 17 fat
early morning, 6:00 AM 90 Calories
Tea 1tsp sugar 2 Marie Biscuits
breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat
Medu vada1 pc / boiled egg / chicken sausage
Milk (1 Glass)
mid morning, 11 AM 65 Calories
Fruit pineapple (2 pc)
lunch, 12.30 PM 600 Calories, 16 protein, 8 fat
Phulka 2 / Rice (1/2 B) Veg palak (1B)
Dal / chicken / rassam (1B) Salad(1B) Curd (1B)
evening, 4.30 PM 90 Calories, 2 protein
Tea / coffee / lemon water 2 marie biscuits
late evening, 6.30 PM 55 Calories
Minted peas soup / chicken soup
dinner, 7.30 PM 475 Calories, 11 protein, 7 fat
Phulka (2nos) Corn Veg (1B))
Dal / sambhar (1B) / fish 1-2 pc Salad (1B)
bed time 125 Calories, 5 protein
Skimmed Milk (1 glass)
D I E T A R Y G U I D E L I N E S
No chiwda chakli papad pickle Walk 40-45 mins daily
No smoking or alcohol
Non fried foods
Vegetable options: You can have your local vegetables
except potato and sweet potato.
(Dudhi, Spinach, Gavar, Brinjal, Methi,
French beans, capsicum, bhendi etc)
Tip: Try to add dals or soyabean to the vegetables
Limit your sugar intake (1tsp / day)
Salad Allowed list
cucumber tomato carrot beetroot radish lettiuce
cabbage brocoli capsicum (green, red, yellow)
french beans Soup- Any
General tips:
Consume small frequent meal
Consume whole fruits with skin to increase fibre
Eat slowly, chew the food properly.
Use nonstick pots and pans for cooking.
Eat more whole foods, natural products that
have not been processed/preserved.
Recommended oil intake : 500ml / person/month
Include lots of leafy vegetables and salad in the diet
Drink 3-4 liters of water per day
Non veg should be grilled
tikka or roasted not fried
Chicken grilled or tikka is usually normal tandoor
practice Chicken sausage are boiled chicken sandwhiches
kind of.
COMMON CALORIE CONTENTS
0-150 Calories >150 Calories
Coke/soft drinks 1 can - 150 Chips - 1 packet lets normal
calories small packet - 160 calories
Chocolate - for 1 small bar - 130 Burger Macdonald's veg - 240
calories calories
Biscuits - Marie small packet of 6 Slice of pizza - 300 calories
- 150 calories French fries - one small portion
1 tea spoon of sugar - 15 calories 245 calories
1 tablespoon of oil used in cooking 1 Parantha - 265 calories
~ 83 calories Masala Dosa - 210 calories
1 glass of coffee & tea - 45 Veg 300 calories /Chicken 450
calories calories /Mutton 750 calories
Fried onion pakodas - small Biryani - 1 Bowl
portion - 120 calories 1B of Rice - 250 calories
1 Phulka - 65 calories Small Bowl unsalted Cashews
1 banana medium sized - 90 30 g - 200 calories
calories
1 apple medium sized - 52
calories
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