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Diet

The document outlines a meal plan consisting of six meals with various options for each, totaling approximately 2,600 calories. It includes Desi and modern meal options for breakfast, snacks, lunch, dinner, and late-night snacks, with specific calorie counts for each food item. The plan emphasizes a balance of carbohydrates, proteins, and healthy fats across different meal types.

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50 views2 pages

Diet

The document outlines a meal plan consisting of six meals with various options for each, totaling approximately 2,600 calories. It includes Desi and modern meal options for breakfast, snacks, lunch, dinner, and late-night snacks, with specific calorie counts for each food item. The plan emphasizes a balance of carbohydrates, proteins, and healthy fats across different meal types.

Uploaded by

jareerjareerjareer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Meal 1: Breakfast (600 calories)

Option 1: Desi Meal

Paratha (Whole Wheat): 2 medium (300 calories)


Plain Greek Yogurt: 1 cup (100 calories)
Masala Omelette: 2 eggs with onions, tomatoes, and chilies (200 calories)
Option 2: Modern Meal

Oatmeal: 1 cup cooked with milk, topped with 1 tbsp honey, nuts, and seeds (400
calories)
Boiled Eggs: 2 eggs (140 calories)
Fruit: 1 medium banana (100 calories)
Meal 2: Mid-Morning Snack (300 calories)
Desi Option

Roasted Chana (Chickpeas): ½ cup (150 calories)


Gur (Jaggery): 1 small piece (50 calories)
Buttermilk (Chaach): 1 glass (100 calories)
Alternative

Mixed Nuts: 1 handful (almonds, walnuts) (200 calories)


Seasonal Fruit: 1 orange or apple (100 calories)
Meal 3: Lunch (700 calories)
Desi Option

Chapati: 2 medium (240 calories)


Dal (Lentils): 1 cup cooked (180 calories)
Mixed Vegetable Sabzi: 1 cup (120 calories)
Curd: ½ cup (50 calories)
Salad: 1 cup (lettuce, cucumber, carrots, and lemon) (10 calories)
Alternative

Grilled Chicken Breast: 150g (250 calories)


Quinoa: 1 cup cooked (220 calories)
Steamed Broccoli or Mixed Veggies: 1 cup (50 calories)
Avocado Slice: ¼ avocado (80 calories)
Meal 4: Evening Snack (300 calories)
Desi Option

Masala Tea (with low-fat milk): 1 cup (80 calories)


Vegetable Pakora: 4 small pieces (220 calories)
Alternative

Smoothie: 1 cup (spinach, banana, milk, and a dash of peanut butter) (300 calories)
Meal 5: Dinner (500 calories)
Desi Option

Biryani (Chicken or Vegetable): 1 cup (400 calories)


Raita: ½ cup (50 calories)
Salad: 1 cup (10 calories)
Alternative

Grilled Fish: 150g (200 calories)


Sweet Potato: 1 medium roasted (130 calories)
Stir-Fried Vegetables: 1 cup (50 calories)
Soup: 1 small bowl, like tomato or chicken clear soup (100 calories)
Meal 6: Late-Night Snack (200 calories)
Desi Option
Milk with Turmeric: 1 cup (120 calories)
Digestive Biscuits: 2 pieces (80 calories)
Alternative

Cottage Cheese: ½ cup (100 calories)


Dark Chocolate: 1 square (100 calories)

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