Designed By
Dr. Ruchita Chandra
Diploma in Nutrition, ND, Cosmetologist(Australia)
Veg eta ria n
diet cha rt
Gaurav
User Id : 255315
Date of Purchase: May 08 2017
Tabl e of Content
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 . M O N D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
Idli (2 pc )with coconut chutney
mid morning, 11 AM 110 Calories
Fruit banana(1)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg cabbage (1B) Dal (1B)
Salad (1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Cheese sandwhich
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2) Rice (1B) Lauki Veg (1B) Dal (1B)
Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
2 . T U E S D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
Oats Milk honey 1tsp
mid morning, 11 AM 110 Calories
Fruit pineapple (4 pc)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg peas (1B) Dal (1B)
Salad (1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Suji halwa
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2) Rice (1B) Dal (1B) Lauki veg (1B)
Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
3 . W E D N E S D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
medu (2 pc )with coconut chutney
mid morning, 11 AM 110 Calories
Fruit chikoo (3)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg methi (1B) Dal (1B)
Salad (1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Cheese sandwhich
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2) Lauki Veg (1B) Rice (1B) Dal (1B)
Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
4 . T H U R S D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
1 Bowl Poha / Dosa 3 Milk honey 1tsp
mid morning, 11 AM 110 Calories
Fruit mango (1)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg bhindi (1B) Dal (1B)
Salad (1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Suji halwa
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2nos) Turai Veg (1B) Dal (1B) Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
5 . F R I D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
Uttapam (3 pc) with coconut chutney
mid morning, 11 AM 110 Calories
Fruit banana (1)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg paneer (1B) Dal (1B)
Salad(1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Cheese sandwhich
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2nos) Lauki Veg (1B) Rice (1B) Dal (1B)
Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
6 . S A T U R D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
Oats Milk honey 1tsp
mid morning, 11 AM 110 Calories
Fruit pineapple (4 pc)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg lauki (1B) Dal (1B)
Salad(1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Suji halwa
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2nos) Lauki Veg (1B) Rice (1B) Dal (1B)
Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
7 . S U N D A Y 2400 Calories, 63 protein, 24 fat
early morning 165 Calories
Milk 1tsp sugar 2 Marie Biscuits
breakfast 225 Calories, 7 protein, 2 fat
Idli (2 pc) with coconut chutney
mid morning, 11 AM 110 Calories
Fruit banana (1)
lunch, 12.30 PM 725 Calories, 19 protein, 10 fat
Phulka 3 / Rice (1B) Veg palak (1B) Dal (1B)
Salad(1B) Curd (1B)
evening, 4.30 PM 175 Calories, 5 protein
Milk / juice 2 marie biscuits
late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat
Cheese sandwhich
dinner, 7.30 PM 600 Calories, 13 protein, 8 fat
Phulka (2nos) Rice Veg (1B)) Lauki Veg (1B))
Dal (1B) Salad (1B)
bed time 225 Calories, 8 protein
Skimmed Milk no sugar(1 glass) 2 dates
D O N ' T S
D on ' t eat th ese f ood Pr odu cts
Vegetables & Fr u its
All vegetables are allowed except Potato Sweet Potato
L if estyle Ch oices
No smoking or alcohol
D O S
Exer cise
40-45 minutes walk everyday or
some sport for 30-45 minutes
Food
Salads daily Milk everyday without sugar
Include lots of leafy vegetables and salad in the diet
Eat more whole foods, Natural products that
have not been processed/ preserved
Consume whole fruits with skin to increase fibre
Try to add dals or soyabean to the vegetables
L if estyle Ch oices
Drink 3-4 liters of water per day
Consume small frequent meals
Eat slowly, chew the food properly
Use nonstick pots and pans for cooking
Recommended oil intake : 500ml/person/month
COMMON CALORIE CONTENTS
0-1 5 0 C alo ries > 1 5 0 C alo ries
Coke/soft drinks 1 can - 150 Chips - 1 packet lets normal
calories small packet - 160 calories
Chocolate - for 1 small bar - 130 Burger Macdonald's veg - 240
calories calories
Biscuits - Marie small packet of 6 Slice of pizza - 300 calories
- 150 calories French fries - one small portion
1 tea spoon of sugar - 15 calories 245 calories
1 tablespoon of oil used in 1 Parantha - 265 calories
cooking ~ 83 calories Masala Dosa - 210 calories
1 glass of coffee & tea - 45 Veg 300 calories /Chicken 450
calories calories /Mutton 750 calories
Fried onion pakodas - small Biryani - 1 Bowl
portion - 120 calories 1B of Rice - 250 calories
1 Phulka - 65 calories Small Bowl unsalted Cashews
1 banana medium sized - 90 30 g - 200 calories
calories
1 apple medium sized - 52
calories
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