7-Day Vegetarian Meal Plan for acid reflux
This 7-day vegetarian meal plan is designed for a balanced, nutritious
meals to support energy levels and a healthy lifestyle.
Day 1
11:00 AM (Breaking Fast): Protein smoothie: 1 cup almond milk, ½ banana,
1 tbsp peanut butter, 1 tsp chia seeds (300 energy)
2:00 PM (Lunch): 1 cup dal, 1 multigrain roti, 1 cup sautéed vegetables
(spinach, carrots) (400 energy)
5:00 PM (Evening Snack): 1 handful roasted makhana (30g) + herbal tea
(150 energy)
Day 2
11:00 AM (Breaking Fast): 1 bowl vegetable poha (minimal oil, peanuts,
veggies) (300 energy)
2:00 PM (Lunch): 1 cup chana masala + 1 multigrain roti +
cucumber-tomato salad (400 energy)
5:00 PM (Evening Snack): 1 cup low-fat yogurt with 1 tsp honey (150
energy)
Day 3
11:00 AM (Breaking Fast): Oats upma: ½ cup oats cooked with vegetables
and spices (300 energy)
2:00 PM (Lunch): 1 cup palak paneer (minimal oil) + 1 roti or ½ cup brown
rice (400 energy)
5:00 PM (Evening Snack): 1 small bowl fruit salad (apple, pomegranate,
kiwi) (150 energy)
Day 4
11:00 AM (Breaking Fast): Besan chilla (2 medium-sized) with green
chutney (300 energy)
2:00 PM (Lunch): 1 cup rajma curry + ½ cup rice + 1 cup sautéed
vegetables (400 energy)
5:00 PM (Evening Snack): 5-6 almonds + herbal tea (150 energy)
Day 5
11:00 AM (Breaking Fast): 1 bowl dahi with chia seeds, flaxseeds, and ½
cup mixed fruits (300 energy)
2:00 PM (Lunch): 1 cup aloo gobi sabzi + 1 multigrain roti + green salad
(400 energy)
5:00 PM (Evening Snack): 1 piece dark chocolate (70%+) + 1 handful
roasted peanuts (150 energy)
Day 6
11:00 AM (Breaking Fast): Moong dal cheela (2 medium-sized) with mint
chutney (300 energy)
2:00 PM (Lunch): 1 cup vegetable khichdi (with ghee drizzle) + salad (400
energy)
5:00 PM (Evening Snack): 1 bowl yogurt raita with cucumber (150 energy)
Day 7
11:00 AM (Breaking Fast): 1 bowl vegetable dalia (with carrots, peas,
beans, and spices) (300 energy)
2:00 PM (Lunch): 1 cup baingan bharta + 1 roti + 1 cup salad (400 energy)
5:00 PM (Evening Snack): 1 handful roasted chana or makhana (150
energy)
