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Diet Plan

The document outlines a daily meal plan with specific calorie counts for each meal, including brunch, midday snack, lunch, light snack, and early dinner. It provides various options for proteins, carbohydrates, vegetables, and beverages, ensuring a balanced intake throughout the day. Each meal is designed to total a specific calorie range, promoting healthy eating habits.

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dhanashreekmbl18
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79 views2 pages

Diet Plan

The document outlines a daily meal plan with specific calorie counts for each meal, including brunch, midday snack, lunch, light snack, and early dinner. It provides various options for proteins, carbohydrates, vegetables, and beverages, ensuring a balanced intake throughout the day. Each meal is designed to total a specific calorie range, promoting healthy eating habits.

Uploaded by

dhanashreekmbl18
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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10:00 AM – Brunch (~350–400 calories)

Protein Options:
 2 boiled eggs (~140 calories).
 Paneer bhurji (~75g): ~150 calories.
 Tofu scramble (~75g): ~100 calories.
Carb Options:
 1 multigrain roti (~80 calories).
 1/2 cup poha with peanuts and vegetables (~120 calories).
 1/2 cup upma with vegetables (~150 calories).
Vegetables:
 1 cup sautéed spinach with garlic (~50 calories).
 1/2 cup steamed beans or zucchini (~20 calories).
 Grated carrot and cucumber salad (~25 calories).
Beverage:
 Green tea, black coffee, or warm lemon water (~0–5 calories).

12:30 PM – Midday Snack (~100–120 calories)


Fruit Options:
 1 medium apple (~95 calories).
 1 medium guava (~55 calories).
 1 orange (~60 calories).
 1/2 cup diced papaya (~30 calories).
Nuts or Seeds:
 6 almonds (~42 calories).
 4 walnuts (~65 calories).
 1 tablespoon roasted pumpkin seeds (~50 calories).

2:30 PM – Lunch (~400–450 calories)


Protein Options:
 1 cup cooked dal (moong dal, masoor dal, or toor dal): ~150 calories.
 1/2 cup chickpeas or rajma curry: ~120 calories.
 Grilled paneer (~100g): ~200 calories.
Carb Options:
 1 small multigrain roti: ~80 calories.
 1/2 cup cooked brown rice: ~110 calories.
Vegetable Options:
 1 cup sabzi (carrots, zucchini, beans, or bottle gourd): ~50 calories.
 1/2 cup stir-fried okra (bhindi): ~75 calories.
Curd/Buttermilk:
 1/2 cup plain curd: ~50 calories.
 1 glass of spiced buttermilk (~200 ml): ~40 calories.
Salad:
 Cucumber, tomato, and grated carrot salad (1 cup): ~25 calories.

4:00 PM – Light Snack (~150 calories)


Snack Options:
 1 cup roasted makhana (~90 calories).
 1/2 cup steamed mung bean or black chana sprouts: ~80 calories.
 2 small pieces of dhokla (20g each): ~80 calories.
Beverage:
 Green tea, chamomile tea, or ginger tea: ~5 calories.
 1 glass (200 ml) of coconut water: ~45 calories.

6:00 PM – Early Dinner (~300–350 calories)


Soup Options:
 1 bowl of lentil soup (~200 ml): ~120 calories.
 1 bowl of mixed vegetable soup: ~70 calories.
Protein Options:
 1 serving of grilled paneer (~100g): ~200 calories.
 1/2 cup rajma or black chana curry: ~120 calories.
Carb Options:
 1 small multigrain roti: ~80 calories.
 1/4 cup cooked quinoa: ~57 calories.
 1/2 cup cooked brown rice: ~110 calories.
Vegetable Options:
 1 cup stir-fried vegetables: ~50 calories.
 1 cup steamed spinach with garlic: ~40 calories.

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