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Week Wise Plan

The document outlines a weekly meal plan with specific food items for each day, including breakfast, mid-morning snacks, lunch, evening snacks, and dinner. Each meal is detailed with portion sizes and types of food, emphasizing a balanced diet with various grains, vegetables, and fruits. The plan includes a variety of dishes such as Upma, Idli, and different curries to ensure nutritional diversity.

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SairamGR
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12 views2 pages

Week Wise Plan

The document outlines a weekly meal plan with specific food items for each day, including breakfast, mid-morning snacks, lunch, evening snacks, and dinner. Each meal is detailed with portion sizes and types of food, emphasizing a balanced diet with various grains, vegetables, and fruits. The plan includes a variety of dishes such as Upma, Idli, and different curries to ensure nutritional diversity.

Uploaded by

SairamGR
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Day Breakfast Mid-Morning Lunch Evening Snack Dinner

Snack
Sunday Vegetable Upma (1 cup 1 Apple (150g) Brown rice (1 cup ~150g cooked), Dal Sprouts chaat (50g 2 Phulkas (60g wheat
~150g) + Coconut (100g), Beans + Carrot curry (100g sprouts + 30g flour) + Dal (100g) +
chutney (30g) + 5 beans + 80g carrot), Salad (50g onion/tomato + lemon) Bottle Gourd + Ridg
soaked almonds (8g) cucumber/tomato) Gourd curry (150g
total)

Monday Idli (3 pcs ~150g) + Buttermilk (200ml) Quinoa (1 cup ~120g cooked), Sambar Roasted chana (30g) + 2 Millet rotis (70g flour
Sambar (100ml) + + Papaya (150g) (100ml), Pumpkin + Green Peas Orange (150g) Dal (100g) + Beans +
Chutney (30g) + 5 curry (100g + 50g peas), Salad (50g) Cluster Beans curry
Walnuts (10g) (150g total)

Tuesday Oats porridge (40g oats 1 Pear (150g) + Brown rice (150g), Rasam (100ml), Makhana (30g roasted) 2 Phulkas (60g flour) +
+ 200ml milk/water) + Green tea (200ml) Ridge Gourd + Tomato curry (100g Dal (100g) + Snake
Flax seeds (5g) + 5 + 50g tomato), Salad (50g) Gourd curry (150g)
Cashews (10g)

Wednesda Vegetable Poha (150g) Coconut water Red rice (150g), Dal (100g), Drumstick Sprouts salad (50g 2 Millet dosas (120g
y + 5 Pistachios (8g) (200ml) + Melon + Tomato curry (100g + 50g sprouts + veggies) batter) + Chutney (30g
(150g) tomato), Salad (50g) + Bottle Gourd +
Green Peas curry
(150g total)

Thursday Ragi porridge (40g ragi Guava (150g) Brown rice (150g), Sambar (100ml), Roasted groundnuts 2 Jowar rotis (70g flour
+ 200ml milk/water) + 5 Beans + Carrot curry (100g + 80g (20g) Dal (100g) + Ridge
soaked almonds (8g) carrot), Salad (50g) Gourd + Snake Gour
curry (150g total)

Friday Vegetable Upma (150g) Herbal tea (200ml) Quinoa (120g cooked), Dal (100g), Sprouts sundal (50g 2 Phulkas (60g flour) +
+ 5 Walnuts (10g) + Banana (100g) Pumpkin + Beans curry (100g + green gram + Dal (100g) + Drumsti
100g), Salad (50g) seasoning) + Ridge Gourd curry
(150g total)

Saturday Idli (3 pcs ~150g) + Buttermilk (200ml) Brown rice (150g), Rasam (100ml), Roasted chana (30g) + 2 Millet dosas (120g
Sambar (100ml) + 5 + Orange (150g) Bottle Gourd + Carrot curry (100g Apple (150g) batter) + Chutney (30g
Pistachios (8g) + 80g), Salad (50g) + Beans + Snake
Gourd curry (150g
total)

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