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Diet Chart

The document outlines various meal options for breakfast, snacks, lunch, dinner, and post-dinner, detailing specific foods, portion sizes, and their nutritional values including protein, carbohydrates, fats, and calories. Each meal option provides a balanced approach to nutrition, with alternatives and points to remember for meal preparation. The document emphasizes the importance of portion control and the possibility of swapping certain food items to maintain variety in the diet.

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Rajneesh
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15 views6 pages

Diet Chart

The document outlines various meal options for breakfast, snacks, lunch, dinner, and post-dinner, detailing specific foods, portion sizes, and their nutritional values including protein, carbohydrates, fats, and calories. Each meal option provides a balanced approach to nutrition, with alternatives and points to remember for meal preparation. The document emphasizes the importance of portion control and the possibility of swapping certain food items to maintain variety in the diet.

Uploaded by

Rajneesh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Breakfast Options

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Breakfast Option 1 Tea without sugar (Can use Sugarfree instead) 1 cup (180ml) 3.0 5.2 3.2 70
Egg whites (Omlette with very less oil/Boiled/Poached) 2 eggs 7.5 0.6 4.7 76
Whole egg (Omlette with very less oil/Boiled/Poached) 1 egg 6.7 1.1 11.1 127
White/brown bread (raw or toasted without oil/ghee) 1 slice 2.1 10.8 0.8 60

Total 19.3 17.7 19.8 333

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Breakfast Option 2 Tea without sugar (Can use Sugarfree instead) 1 cup (180ml) 3.0 5.2 3.2 70
Namkeen Daliya/Poha made with very less oil 70gm 1.7 16.0 2.4 100
Skimmed Milk Paneer (Can toss with masalas) 100gm 18.0 1.5 9.0 150

Total 22.7 22.7 14.6 320

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Breakfast Option 3 Skimmed/Low Fat Milk, without sugar 1 glass (250ml) 6.3 11.5 1.0 82
Skimmed Milk Paneer (Can toss with masalas) 80gm 14.0 1.7 7.0 120
Idlis 2 pcs 4.5 30.4 1.0 150

Total 24.8 43.6 9.0 352

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Breakfast Option 4 Tea without sugar (Can use Sugarfree instead) 1 cup (180ml) 3.0 5.2 3.2 70
Mix Sprout Salad made with lemon and masalas 150gm 12.1 31.0 2.6 175
Moong Dal Chilla 70gm 5.6 13.8 4.5 120

Total 20.7 50.0 10.3 365


Snack 1 Options

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Snack Option 1 Apple/Orange/Banana/etc. 1 piece 0.4 24.4 1.0 110

Total 0.4 24.4 1.0 110


Lunch Options

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Lunch Option 1 Boiled Rice (Weighed cooked) 100 Grams 1.8 24.0 0.2 110
Chicken/Fish Curry (with 2 small pieces of meat) 100 Grams 12.0 6.0 4.0 110
Salad (cucumber/tomato/radish/onion/beetroot) Full Plate 0.0 0.0 0.0 0
Skimmed Milk Dahi 200 gms 8.8 11.6 1.0 90
Total 22.6 41.6 5.2 310

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Lunch Option 2 Wheat/Ragi/Oats/Bajra Roti or Bhakri without ghee 1 piece (40 Grams) 6.0 18.0 3.0 110
Dal/Gravy/Sabzi made at home, cooked in less oil/ghee 100 Grams 9.0 23.0 2.0 140
Salad (cucumber/tomato/radish/onion/beetroot) Full Plate 0.0 0.0 0.0 0
Skimmed Milk Dahi 200 gms 8.8 11.6 1.0 90
Total 23.8 52.6 6.0 340

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Lunch Option 3 Aloo/Mooli/etc Parantha with very less oil 1 piece (90gms) 4.9 32.5 4.5 190
Salad (cucumber/tomato/radish/onion/beetroot) Full Plate 0.0 0.0 0.0 0
Skimmed Milk Dahi 300 gms 13.2 17.4 1.0 130

Total 18.1 49.9 5.5 320

Points to Remember -

1. In Lunch Option 1 and Option 2, breads and Dal/Sabzis/Gravies can be swapped. For eg - Roti can be swapped with Rice, and Non Veg Curry can be
swapped with Veg Curry/Dals.

2. Remove the starch of rice.


Snack 2 Options

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Snack Option 2 Green Tea 1 cup 0.0 0.0 0.0 0
Almonds/Cashews 8 pcs 2.0 2.1 4.8 60

Total 2.0 2.1 4.8 60


Dinner Options

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Dinner Option 1 Boiled Rice (Weighed cooked) 100 Grams 1.8 24.0 0.2 110
Chicken/Fish Curry (with 2 small pieces of meat) 100 Grams 12.0 6.0 4.0 110
Salad (cucumber/tomato/radish/onion/beetroot) Full Plate 0.0 0.0 0.0 0
Skimmed Milk Dahi 80 gms 3.5 4.6 0.5 35
Total 17.3 34.6 4.7 255

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Dinner Option 2 Wheat/Ragi/Oats/Bajra Roti or Bhakri without ghee 1 piece (40 Grams) 6.0 18.0 3.0 110
Dal/Gravy/Sabzi made at home, cooked in less oil/ghee 100 Grams 9.0 23.0 2.0 140
Salad (cucumber/tomato/radish/onion/beetroot) Full Plate 0.0 0.0 0.0 0
Skimmed Milk Dahi 80 gms 3.5 4.6 0.5 35
Total 18.5 45.6 5.5 285

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Dinner Option 3 Aloo/Mooli/etc Parantha with very less oil 1 piece (90gms) 4.9 32.5 4.5 190
Salad (cucumber/tomato/radish/onion/beetroot) Full Plate 0.0 0.0 0.0 0
Skimmed Milk Dahi 150 gms 6.6 8.7 1.0 64

Total 11.5 41.2 5.5 254

Points to Remember -

1. In Lunch Option 1 and Option 2, breads and Dal/Sabzis/Gravies can be swapped. For eg - Roti can be swapped with Rice, and Non Veg Curry can be
swapped with Veg Curry/Dals.
2. Remove the starch of rice.
3. On some days you can have veggies soup made without any fats, in place of dahi.
Post Dinner Options

Meal: Food Portion Size Protein(G) Carb(G) Fat(G) Calories


Option 1 Skimmed/Low Fat Haldi Milk, without sugar 1 glass (250ml) 6.3 11.5 1.0 82

Total 6.3 11.5 1.0 82

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