Diet Plan
Day Meal Option 1 Option 2 Option 3
Ragi dosa + coconut chutney + fortified
Breakfast Upma with vegetables + lemon water Idli + tomato chutney + boiled peanuts
milk
Monday Lunch Brown rice + sambar + keerai poriyal Red rice + rasam + cabbage stir-fry Chapati + dal + cucumber salad
(Veg)
Snack Roasted chana + tender coconut water Mixed dry fruits (almond, walnut) + banana Sprouts salad + lemon juice
Dinner Vegetable uthappam + mint chutney Quinoa khichdi with carrot & beans Moong dal dosa + beetroot chutney
Breakfast 2 boiled eggs + multigrain toast + tomato Pongal + mint chutney + lemon water Vegetable sandwich (whole wheat) + milk
Lunch Fish curry + red rice + sautéed spinach Chicken sukka + chapati + cucumber raita Egg curry + millet rice + beans poriyal
Tuesday
Snack Paneer cubes + black coffee Boiled eggs + dates Buttermilk + murmura chaat
Dinner Chicken stew + idiyappam Grilled fish + sautéed veggies Chapati + egg bhurji + tomato salad
Breakfast Masala omelette + dosa + fortified milk Vegetable poha + lemon water Ragi porridge + almonds
Lunch Mutton curry + millets + snake gourd fry Fish fry + rasam + rice Egg masala + chapati + keerai kootu
Wednesday
Snack Peanut chikki + coconut water Boiled chana + cucumber Banana + buttermilk
Dinner Egg dosa + mint chutney Grilled chicken + mixed veg soup Vegetable pulao + egg curry
Breakfast Idli + chicken curry (light) Vegetable sandwich + milk Oats upma + boiled egg
Lunch Fish moilee + red rice + beetroot thoran Chicken chettinad + millet chapati Egg thokku + rice + spinach stir-fry
Thursday
Snack Dates + almond milk Paneer cutlets + green chutney Buttermilk + peanut masala
Dinner Chapati + chicken gravy + sautéed beans Egg dosa + tomato chutney Vegetable stew + appam
Breakfast Egg dosa + tomato chutney Rava upma + banana Vegetable sandwich + fortified milk
Lunch Chicken biryani + onion raita Fish curry + red rice + pumpkin curry Egg masala + chapati + green gram sundal
Friday
Snack Dry fruit ladoo + lemon water Roasted peanuts + coconut water Curd + murmura mix
Dinner Egg paratha + cucumber raita Chicken curry + millet dosa Vegetable kurma + idiyappam
Breakfast Pongal + coconut chutney + milk Vegetable poha + banana Idli + sambar + tomato chutney
Saturday Lunch Vegetable biryani + cucumber raita Brown rice + avial + rasam Chapati + paneer curry + carrot thoran
(Veg) Snack Fruit chaat + tender coconut water Roasted makhana + lemon tea Almonds + figs
Dinner Moong dal dosa + beetroot chutney Vegetable stew + appam Millet khichdi + curd
Breakfast 2 boiled eggs + dosa + chutney Vegetable upma + lemon water Idli + egg curry
Lunch Fish fry + sambar + rice + snake gourd fry Chicken gravy + chapati + spinach Mutton curry + ragi mudde + cucumber salad
Sunday
Snack Paneer cubes + black coffee Dates + coconut water Mixed seeds + boiled egg
Dinner Egg pulao + raita Chicken soup + vegetable toast Egg dosa + spinach chutney
