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Daily Caloric Breakdown Menu

This document outlines a sample daily meal plan and provides nutritional information including calories and protein for each meal. The plan consists of 6 meals - early morning, breakfast, mid-morning, lunch, evening, and dinner. Nutritionally dense foods like eggs, lentils, nuts and vegetables are emphasized. The total daily calories are 1546 with 50 grams of protein coming from plant and animal sources throughout the day.

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civil engineer
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317 views3 pages

Daily Caloric Breakdown Menu

This document outlines a sample daily meal plan and provides nutritional information including calories and protein for each meal. The plan consists of 6 meals - early morning, breakfast, mid-morning, lunch, evening, and dinner. Nutritionally dense foods like eggs, lentils, nuts and vegetables are emphasized. The total daily calories are 1546 with 50 grams of protein coming from plant and animal sources throughout the day.

Uploaded by

civil engineer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.

CALORIES PROTEIN

MENU AMOUNT
(KCAL) (GMS)

                                              EARLY MORNING

Roasted Flax seeds  / Sunflower


1 tsp —– ——
seeds

Marie
2 56 –
biscuits

Total calories-91 Protein – 4

                                                   BREAKFAST

2 Egg White omlette with capsicum (2 egg white ) 150 7

Brown Bread Slice / 1 Roti 2 no. / 1 no. 100 3

Total calories-250 Protein-10

                                              MID MORNING

Apple / Banana / Guava / Grape fruit 1 med (50- 60


40 —
/ Orange & Green tea gms)

                                                 LUNCH
Chappati / Phulka (little or no fat ) 3 medium size 255 9

Capsicum / lady finger / parval /


1 med bowl 70 1.5
torai / Bottle gourd  veg

Dal /  drumstick sambar 1 med bowl 130 6

Salad 1 med bowl 30 2

Total calories –
Proteins – 18.5
485

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

EVENING

Puffed Rice (unsalted ) / 2 wheat


1 bowl 100 3
rusks  / water melon

Total calories-280 Protein-7


                                                DINNER

whole wheat flour chapati / phulka 3 medium sized 255 9

Mix veg / drumstick  / palak


1 med bowl 70 1.5
vegetable

Curd / kadhi / dal 1 small bowl 30 1.5

Total calories-435 Proteins-14.5

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

BED TIME

Soaked almonds 4 no. 20 3

Total
TOTAL Total protein=50
calories=1546

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